SO MUCH FITNESS

 

FOOTHILL COMMUNITY COLLEGE TRACK
WEDNESDAY, OCT-1, 5:30-7:00PM

Intermediate Distance Workout
3x (500m, 300m, 100m w/ 60sec rest) at mile PR pace w/ 4min rest b/t sets
4min rest includes 100m walk/jog back to start

Long Distance Workout
4x (500m, 300m, 100m w/ 60sec rest) at mile PR pace w/ 4min rest b/t sets
4min rest includes 100m walk/jog back to start

STAIRWAY TO HEAVEN

I learned how to breath through my ears and eyes today at Red Rocks, Colorado.
#startsprints  #10rounds  #somuchsuffering  #intothinair  #thanksmattchan

Foothill Community College Track

Monday, Sept-29, 5:30 – 7:00pm

Intermediate and Long Distance Workout

1 x 1 mile (1609m) max effort

Workout Details:  A mile is 1609m (4 laps plus 9 meters).  Our mile for time will start 9 meters before the turn.   This means that the first lap will be 409 meters. 

There are two primary keys to a good mile for time.  The first is the warm-up.  It is important to know that a mile for time is 80-85% aerobic and 15-20% anaerobic.  It is also important to know that it takes your aerobic system about 90 seconds to become fully operational.   Think of your aerobic system like your car engine on a cold morning.  How long does it take for the heater to work?   Getting in a good warm up will delay the consumption of your anaerobic (glycolytic) energy system.  And trust me, if you tap this energy system too soon your body will quickly adapt by shutting down muscle fibers.

The second key is the selection of the goal time.  Most of the athletes in NC Endurance should have a solid understanding of their targeted goal time.  Typically, the opening and closing 200m is slightly faster than the balance of the mile.  Slow twitch muscle fiber athletes prefer to run slightly faster first halves.  And fast twitch athletes prefer to recruit and push their final 200m in order to have better second half. 

If I wanted to break 8 minutes for a mile, I would target the following pacing strategy:

1st 409m:  1:58-1:59

Next 400m:  2:00

Next 400m:  2:00-2:01

Final 400m:  1:58

HOW MUCH REST

Lauren Fisher testing the below workout earlier today.
The NC Endurance interval workouts are based on prior max efforts.
That said, all athletes will experience the same perceived exertion.

Foothill Community College Track

Wednesday, Sept-24 at 5:00-7:00pm

Intermediate Distance Workout

3x500m w/ 40sec rest

3x300m w/ 40sec rest

3x400m w/ 40sec rest

3x200m w/ 40sec rest

5min rest b/t sets that includes a 200m easy walk/jog 

Long Distance Workout

4x500m w/ 40sec rest

4x300m w/ 40sec rest

4x400m w/ 40sec rest

4x200m w/ 40sec rest

5min rest b/t sets that includes a 200m easy walk/jog

Workout Pacing:

Current Mile PR Time	200m (100m pace)	300m (100m pace)	400m (100m pace)	500m (100m pace)
5:30	20.5	21.4	22.2	22.9
5:45	21.4	22.4	23.2	23.9
6:00	22.4	23.4	24.2	25.0
6:15	23.3	24.3	25.2	26.1
6:30	24.2	25.3	26.2	27.1
6:45	25.2	26.3	27.2	28.2
7:00	26.1	27.2	28.2	29.1
7:15	27.0	28.2	29.2	30.2
7:30	28.0	29.2	30.3	31.3
7:45	28.9	30.2	31.3	32.3
8:00	29.8	31.1	32.3	33.3
9:00	33	34	35	36
10:00	36	37	38	39

Workout Details:  This interval workout has 4 different paces targets.  The pace gets faster with the shorter interval distances.   

AFTERMATH

RYAN AND PAUL AFTER THE ULTIMATE HAWAIIAN TRIAL RUN.
NOTHING NEEDS TO BE SAID.  THIS PIC SAYS IT ALL

Foothill Community College Track

Monday, Sept-22 at 5:30pm to 7:00pm

Intermediate Distance Workout
7 rounds:  200m jog, 300m fast run, 100m walk
No rest b/t rounds

Long Distance Workout
9 rounds:  200m jog, 300m fast run, 100m walk
No rest b/t rounds

Workout Details:  Start by jogging 200m at a comfortable "recovery" pace.  Go straight into the 300m run (no rest after the 200m jog).  Go straight into the 100m walk.  The 100m walk is the rest.  No additional rest between rounds.  We will be using your 400m PR time to estimate your 300m fast run pacing target for this workout.

Workout Pacing;

400m PR Time	300m run pace target (seconds/100m)
50	15.0	15.8
51	16.1	16.5
52	16.3	16.9
53	16.7	17.2
54	17.0	17.5
55	17.3	17.9
56	17.6	18.2
57	17.9	18.5
58	18.3	18.9
59	18.6	19.2
60	19.0	19.5
61	19.2	19.8
62	19.5	20.1
63	19.8	20.5
64	20.2	20.8
65	20.4	21.1
66	20.8	21.4
67	21.1	21.9
68	21.4	22.1
69	21.8	22.4
70	22.0	22.7
72	22.7	23.4
74	23.3	24.0
76	23.9	24.7
78	24.6	25.3
80	25.2	26.0
82	25.8	26.6
84	26.4	27.3
86	27.1	27.9
88	27.7	28.6
90	28.3	29.2
1:35	29.9	30.9
1:40	31.5	32.5
1:45	33.1	34.1
1:50	34.6	35.7
1:55	36.2	37.3
2:00	37.8	38.9
2:05	39.3	40.6
2:10	40.9	42.2
2:15	42.5	43.8
2:20	44.1	45.5
2:25	45.7	47.1
2:30	47.2	48.7