GOOD TIMES

Amazing!!   I love this picture.  So inspired by this crew doing hill sprints after 20min of tempo work.

Foothill Community College Track

Wednesday, Apr-30, 5:30-6:30pm & 6:00-7:30pm

Intermediate Distance Workout

2x800m at fast pace with 4min rest between efforts.  

1x1200m at moderate pace. 

4min rest

2x600m at the same fast pace with 4min rest between efforts.

Total:  4000m

Long Distance Workout

3x800m at fast pace with 3min rest between efforts.  

1x1200m at moderate pace 

3min rest

3x600m at the same fast pace with 3min rest between efforts

Total:  5400m

THE CREW

NC ENDURANCE

Foothill Community College Track

Monday, Apr-28, 5:30 - 7:00pm & 6:00 - 7:30pm

Intermediate & Long Distance Workout

2 rounds

1x2min ON with 20sec rest

2x90sec ON with 15sec rest

3x60sec ON with 10sec rest

4x30sec ON with 5sec rest

3min rest between rounds

Workout Details:  This is a tempo workout that will be based on the total 10min duration of each round.  However, we will be running at a slightly faster intensity because of the added rest between intervals.  I'm interested in the total amount of distance accumulated for each round.  The distances between rounds should differ by less than 50m.  The rest between intervals is short.  You will be accumulating distance during these walking rests.   The rest between rounds will be passive.

HILL SPRINTS

We will also have an optional 8-10 second hill sprint workout following the tempo run.  We will be running 4-5 rounds with full recovery between rounds.  Hill sprints will help convert our CrossFit strength and power into pure running speed for sprinting as well as a strong race finishes.

NO GIFTS

Look who I found running at the San Lorenzo High School track on Easter Sunday.

Foothill Community College Track

Wednesday, Apr-23, 5:30-7:00pm & 6:00-7:30pm

Intermediate Distance Workout

4 rounds:  300m ON, 200m walk, 300m ON

5 min rest between rounds (that includes a 200m easy jog)

Total:  3200m

Long Distance Workout

5 rounds:  300m ON, 200m easy jog, 300m ON

5 min rest between rounds (that includes a 200m easy jog)

Total:  5000m

Workout Details:  The first thing that catches my eye in this workout is the 5 minutes of rest.  Why so much rest???  The 300s will be fast.  Yes...FAST!!  

KICK PROGRESSIONS

NorCal CrossFit at the beach in 2012.

Foothill Community College Track

Monday, Apr-21:  5:30-7:00pm & 6:00-7:30pm

Kick progression workouts have the opening distance of the interval at a a prescribed pace and the closing distance of the interval at an accelerated pace.  The focus of this workout is to develop a "strong finish".  The purpose of these workouts is to fatigue your primary muscle fibers then force the recruitment of additional fast twitch muscle fibers during the acceleration phase.

Intermediate Distance Workout

4 rounds:  600m+200m with 5min rest between rounds (that includes a 200m jog).

Total:  3200m

Workout Details:  The 600m+200m is a continuous 800m effort (no rest between the 600m & the 200m intervals).  Although each athlete will be provided individualized pacing, the 600m pace will be at a moderate tempo pace and the 200s will be fast - just above lactate threshold pace.  The rest between rounds will be 5 min.  You will complete a 200m jog during the 5min rest period.

Long Distance Workout

4 rounds:  800m+400m with 5min rest between rounds (that includes a 200m easy jog).

Total:  4800m

Workout Details:  The 800m+400m is a continuous 1200m effort.  Although each athlete will be provided individualized pacing, the 800m pace will be at a moderate tempo pace and the 400s will be fast - just above lactate threshold pace.  The rest between rounds will be 5 min.  You will complete a 200m slow jog during the 5min rest period.

JUMP

Coach Joey and the NC Endurance crew.  Thanks Ali for the photo.

Foothill Community College Track
Wednesday, Apr-16, 5:30-7:00pm & 6:00-7:30pm

Intermediate Distance Workout

3 rounds

1x400m, rest 2min, 1x800m, rest 1min, 1x200m, 4min rest

***accelerate tempo on final 50m of each interval

Total:  4200m

Long Distance Workout

3 rounds: 

1x500m, rest 90sec, 1x900m, rest 45sec, 1x300m, 4min rest

***accelerate tempo on final 100m of each interval

Total:  5100m

Workout Details:  The pace for each interval and each round will be consistent  I will be providing pace targets to each athlete.   The acceleration distance must be at a faster tempo.

IN THE BANK

Coach Chris putting Jason Khalipa through the paces.

Foothill Community College Track
Monday, Apr-14 5:30-7:00pm & 6:00-7:30pm

Intermediate Distance Workout

4x200m with 200m easy jog between efforts

4min rest

1x800m

4min rest

4x200m with 10sec rest plus 200m easy jog between efforts
Total:  4000m

Long Distance Workout

5x200m with 200m easy jog between efforts

4min rest

1x1000m

4min rest

5x200m with 10sec rest plus 200m easy jog between efforts
Total:  5000m

Workout Details:  The 200s will be fast.  You will need to pace the 200m jogs so that you're recovered enough to hold your fast 200m interval time.  I will give each athlete his or her personalized 200m fast interval times.  The 1000m interval will be at your 400m pace from our Apr-9 workout.  For the 2nd set of 200s has an additional 10sec of rest.  Focus on getting your heart rate down during this 10sec rest.

CRUSHING

Liz doing what she does best - CRUSHING IT!!!

FOOTHILL COMMUNITY COLLEGE

WEDNESDAY, APR-9, 5:30-7:00PM & 6:00-7:30PM

Intermediate Distance Workout

4x400m with 40sec rest between intervals

5min rest

3x400m with 40sec rest between intervals

5min rest

2x400m with 40sec rest between intervals

Long Distance Workout

5x400m with 40sec rest between intervals
5min rest
4x400m with 40sec rest between intervals
5min rest
3x400m with 40sec rest between intervals

Workout Details:  I will be providing each athlete their individual 400m pacing.  The pacing is going to be aggressive.  The 400m paces will be the same for every interval.  However, the 40sec rest will be enough for you to recover until you complete the round and earn that 5min rest.  The core of the workout will be in that final round.  

DEJA VU

I love this pic (thanks Ali). I am clearly giving Brian some form of meaningful instruction,
but I have zero recollection. Brian, you big trouble maker!!  haha

Foothill Community College Track

Monday, Apr-7 @5:30-7:00pm & 6:00-7:30pm

Intermediate Distance Workout:

3 rounds:  500m run, 400m easy jog, 300m run, 200m easy jog, 100m run

3min rest between rounds

Total:  4800m

Long Distance Workout:

4 rounds:  500m run, 400m easy jog, 300m run, 200m easy jog, 100m run

3min rest between rounds

Total:  6000m

Track Workout Details:  Run 500m, jog 400m, run 300m, jog 200m, run 100m, rest 3min, repeat for prescribed number of rounds.  

CrossFit athletes must learn how to select the correct intensity (their energy burn rate) to match the event duration. This workout has 3 different run tempos so that we can evenly match the intensity with the changing distances.   I will be providing every runner their individualized pace targets for every "run" interval.  Your tempo will get faster as you progress through each round.  Check your splits every 100m so that you maintain consistency.  The jog pace is anything faster than a walk.

1st Annual NC Endurance Track Meet

Foothill Jr College Track

Wednesday, Apr-2 Starting @5:30 and 6:00pm

New NC Endurance members

200m jog, 300m run, 100m walk

The number of rounds will depend on your running experience.

Your rest is the 100m walk

Intermediate & Long Distance Workout

Event 1:  1x Mile for time

Event 2:  1x 400m for time

Workout Details:  Our workout tonight will be like a track meet where everyone will be competing in the mile and the 400m.  

We will perform an extended warm-up, agree on your mile target time, perform 2x200m & 1x400m at slightly faster than your target mile pace (with full recovery between efforts).  Then run the mile for time.  

After the mile, each athlete will perform a full warm-down and have no more than 30min total recovery time until their 400m event.  We will review the strategy for maximizing your 400m performance after the mile.  We will perform another warm-up with 100m stride outs.  Then get after your final event at the 1st Annual NC Endurance Track Meet.