GOING LONG & SLOW

Who's happier?

Foothill Community College Track

Wednesday, Jul-30, 5:30-7:00pm

Workout Details:  "This workout is easy."  It's a nice and easy long slow distance workout.  Distance runs help create aerobic adaptations, develop your musculoskeletal system, and improve the efficiency & capacity of your fuel system.  The individual pacing will by detailed on the track.

Intermediate Distance Workout

1000m

30sec rest

800m 
30sec rest 
600m 
30sec rest 
400m 
30sec rest 
200m 

3min rest 

800m

20sec rest

600m 

20sec rest 
400m 
20sec rest 
200m 

DONE!!!

Long Distance Workout
1000m
40sec rest
800m
40sec rest
600m
40sec rest
400m
40sec rest
200m

2min rest

800m
30sec rest
600m
30sec rest
400m
30sec rest
200m

2min rest

600m
20sec rest
400m
20sec rest
200m

2min rest

400m
10sec rest
200m

DONE!!!

A SIMPLE CLASSIC

Heidi and Claude (Camille's sister) with the 1st place price money for being the Fittest Women on Earth

Foothill Community College Track

Monday, July-28, 5:30-7:00pm

Intermediate & Long Distance Workout

6 x 400m with 15sec rest plus a 200m easy recovery jog between efforts.

Workout Detail:  A simple but classic workout that we will repeat throughout the year (for instance, we will do a six interval workout today and add one interval each time we repeat). The 400s are really hard efforts with slow jogging recoveries. You'll recruit and develop the fast-twitch muscles you need to finish strong.

Run at your fastest 1-mile pace. (So if your personal record, or PR, for the mile is 7 minutes, you'll want to perform each 400-meter interval in 104 seconds, or 1:44.) After each 400-meter run, rest for 

15sec, then jog easy for 200m, and then repeat for 6 intervals. I did the pacing for you below:

Mile Time           400M

4:40                        1:09.6

5:00                        1:14.6

5:20                        1:19.5

5:40                        1:24.5

6:00                        1:29.5

6:20                        1:34.5

6:40                        1:39.4

7:00                        1:44.4

7:20                        1:49.4

7:40                        1:54.3

8:00                        1:59.3

8:20                        2:04.3

8:40                        2:09.2

9:00                        2:14.2

9:20                        2:19.2

9:40                        2:24.2

10:00                      2:29.1

LET'S RUN

Coach Joey will be on the track tonight leading a special workout.  Foothill Community College track from 5:00-6:30pm

Again...5:00-6:30pm. 

200m ON / 200m OFF

Foothill Community College Track
Monday, July-21, 5:30-7:00pm

Intermediate Distance Workout

1600m, 1200m, 800m, 400m

3min rest between efforts

Long Distance Workout

2000m, 1600m, 1200m, 800m

3min rest between efforts

Workout Details:  Each distance will be performed by alternating 200m fast, 200m jog.  Each athlete will be provided their target pace for the "fast" sections.

GAMES PREP

Alessandra Pichelli doing 162 steps/min intervals.

FOOTHILL COMMUNITY COLLEGE TRACK
WEDNESDAY, JULY 16, 5:30-7:00PM

Intermediate and Long Distance Workout
3x600m, 1x400m, 1x300m, 1x200m, 1x400m

Workout Details:  The intensity gets goes up as you progress through this workout. The 200 sets the pace for the final 400.  That final 400 is going to be fast!!  I will give each athlete their 600m pace targets.

The recovery for the 600s are 1:1 (work:rest).  The recovery for the balance of the intervals is 1min rest plus 200 easy jog plus 200m walk.

This workout has special value to me.  This is the exact workout that my athletes ran 7 days prior to last year's CrossFit Games.  Do you think thay ran it this week?

FIELD TRIP

Girish setting the pace!!

Foothill Community College Track

Monday, July-14, 5:30-7:00pm

Intermediate & Long Distance
Yes - it was back in March we did hill intervals.  Time for another road trip!!

We will be performing our typical warm-up including dynamic drills and then heading out on the open road for a 1.2 mile extended warm-up prior to performing a series of long hill intervals with ballistic movements. 

5 rounds:  30sec, 5 jumping air squats, 20sec, 5 broad jumps, 10sec, 5 walking lunges

The hill interval recovery will be a walk back down to the original starting point (full recovery). Then we get back on the road for a 1.2 mile warm down back to the track.

FLIGHT

Sheila absolutely flying around the track

FOOTHILL COMMUNITY COLLEGE TRACK
WEDNESDAY, JULY-9, 5:30-7:00PM

Intermediate Distance Workout
3 rounds:  3x400m with 30sec rest between efforts and 5min between rounds

then
4x60 yard sprints at 90-95% on the football field w/ 140 yard walking recovery



Long Distance Workout

3 rounds:  3x500m with 30sec rest between efforts and 5min between rounds

then

4x60 yard sprints at 90-95% on the football field w/ 140 yard walking recovery

 

Workout Detail:  All 9 of the intervals will be at the same pace.  The 1st round pace will feel moderate and the 3rd round pace will feel really hard.  I will provide all runners their target pace ranges.  Remember to save a little something for those 60 yard sprints.  Let's test that ability to recruit those fast twitch muscle fibers.

SETTING THE PACE

Constanze.has no problem setting the pace for her group.

Foothill Community College Track
Monday, July-7, 5:30-7pm

Intermediate Distance Workout

1200m, 300m, 900m, 300m, 600m, 300m

3min rest between efforts.  

Total:  3600m

Long Distance Workout

1600m, 400m, 1200m, 400m, 800m, 400m

3min rest between efforts.  

Total:  4800m

Workout Details:  The long intervals will be moderate (slightly faster than lactate threshold pace).  The short intervals will be fast (1mile PR pace).  Pace targets will be provided for each athlete.

WARM, WARMER, HOT

Shellie Barber on Day 1:  Heavy Sleds,
Sprints, and Biomechanics

FOOTHILL COMMUNITY COLLEGE TRACK

WEDNESDAY, JULY-2, 5:30-7:00PM

Intermediate and Long Distance Workouts

7 rounds:

200m jog, 300m run, 100m walk

No additional rest between efforts.

Workout Details:  This is a continuous workout.  The rest is during the 100m walk which needs to be in a forward direction.  No zigzagging!!  I will provide all runners their target pace for the 300m intervals.