100th POST ON NC ENDURANCE

Stride outs on the football field.

Foothill College Track

Wednesday, Feb-26 at 5pm

Intermediate Distance

6 rounds

200m ON, 200m recovery jog, 200m ON, 100m walk

No add'l rest between rounds

Long Distance

7 rounds

200m ON, 300m recovery jog, 200m ON, 100m walk

No add'l rest between rounds

Workout Details:  Your ON paces will alternate between your mile PR pace and your 800m PR pace.

PR PACING

2x3000m....done!!!

Foothill College Track

Monday, Feb-24 at 5pm

Intermediate Distance

1x800m with 30sec of rest plus 200m walk plus 30sec of rest then 2 x 200m with 100m walk between efforts. 

2min rest 

1x600m with 30sec of rest plus 200m walk plus 30sec of rest then 2 x 200m with 100m walk between efforts 

2min rest 

1x400m with 30sec of rest plus 200m walk plus 30sec of rest then 2 x 200m with 100m walk between efforts 

Long Distance

1x800m with 30sec of rest plus 400m slow jog plus 30sec of rest then 3 x 200m with 100m walk between efforts.

2min rest

1x600m with 30sec of rest plus 300m slow jog plus 30sec of rest then 3 x 200m with 100m walk between efforts

2min rest

1x400m with 30sec of rest plus 200m slow jog plus 30sec of rest then 3 x 200m with 100m walk between efforts


Workout Details:
Your pace for the 800, 600, & 400m intervals will be based on your mile PR time. As example, if your mile PR is 6min then your 800m pace target is 3min.  The 200m "accelerations" will be based on your 800m PR times.  Recovery jogs are anything above walking pace.

IT''S ABOUT TO GET REAL

NorCal Coach Cheryl Licon finishing her 2nd 3000m today. 

Foothill College Track

Wednesday, Feb-19 at 5pm

It is important that your endurance workouts occasionally test your mental limits.  These workouts will build experience and, ultimately, confidence.   Our workout will include distance(s) that are very rarely performed within the CrossFit community.  Yes, these workouts will develop you structurally.  However, your ability to stay focused and positive will be challenged. 

Intermediate Distance

2 x 2000m with 6min rest between efforts

Long Distance

1 x 3000 with 7min rest plus 1 x 2000m 

Ultra Distance

2 x 3000m with 7min rest between efforts

GROHL

Dave Grohl of the Foo Fighters and our Heidi hanging out in Hawaii

Foothill College Track
Monday, Feb-17 at 10am

Joseph Toney will be on the track coaching this special holiday workout.  As noted, this workout will be at 10am.  Joey will have all the paces for each athlete.  Enjoy this workout...it is a good one!!

Intermediate Distance

10 rounds

300m ON with 100m OFF

Total 4000m

Workout Details:  Run 300m at the programmed pace, walk 100m, then go straight into next round.  No additional rest between rounds.

Long Distance

10 rounds

400m ON with 100m OFF

Total:  5000m

Workout Details:  Run 400m at the programmed pace, walk 100m, then go straight into next round.  No additional rest between rounds.

FACTORY TOUR

Thank you Ali Samieivafa for this amazing photo of the NC Lab Factory Tour crew at West Valley College

Foothill College Track

Wednesday, Feb-12 at 5pm

Intermediate Distance
3 rounds
800m, 60 sec rest, 400m, 2 min rest, 200m jog, 30 sec rest
Total:  4200 meters

Long Distance

4 rounds
1000m, 60 sec rest, 400m, 2 min rest
Total:  5600 meters

LUCKY

I still can't wrap my head around who I trained with today.

Foothill College Track

Monday, Feb-10 at 5pm (class will be cancelled if it is raining at 4pm)

Intermediate and Long Distance

Strength Endurance Workout - Sleds & Plyometric Exercises

2-3 rounds with full recovery between rounds

1.     100m heavy sled walk

2.     Broad jumps (15 yards)

3.     30m light weight sled sprint

4.     One leg power jumps (15 yards)

5.     70m moderate weight sled jog

6.     10/10 jumps (40 yards)

7.     100m heavy sled walk

8.     10 squat jumps

9.     200m moderate tempo run at 75% of max speed

10. 10 tuck jumps

11. 300m fast tempo shuttle sprint (run 50m, hand touch past line, turn & run 50m back to start, touch, turn & run 100m, touch, turn & run back 100m back to starting point).  Same as in 2012 Games

SOUNDS EASY

John has made incredible gains.  This picture says it all.   So proud of him.

FOOTHILL COLLEGE TRACK

MONDAY, FEB-5 at 5PM

Intermediate Distance

5 rounds

200m at 800m pace, 60sec of rest, 300m at mile pace, 15sec rest, 100m slow jog, 75sec of rest

Long Distance

6 rounds

200m at 800m pace, 60sec of rest, 300m at mile pace, 10sec rest, 100m slow jog, 60sec of rest

MILE PACE INTERVALS

My amazing endurance crew getting in their 30 plus minute warm-up.

Foothill College Track

Monday, Feb-3 at 5pm

Intermediate Distance:
3 rounds

400m, 300m, 200m at mile pace with equal run to rest time and 2-3min between rounds

Long Distance:
3 rounds

500m, 400m, 300m at mile pace with equal run to rest time and 2-3min between rounds

Workout Details:   We have run a lot of sub-threshold intervals these past few weeks.  It is time we run a VO2 max paces workout. The mile pacing will feel aggressive.  However, the 4-5 minutes of rest between rounds will allow a sufficient recovery.  The workout goal is to maintain pace consistency between the rounds and interval distances.