@tonytonitoney

Coach Joey is going to be leading the Wed workout on Wednesday, Dec-31, 10:30 to noon at the Foothill Community College Track. 

Intermediate and Long Distance Workouts:

I have given Coach Joey free reign to program the workout of his choice.  

Workout Details:  It's rumored that he's going to teach the art of lacing up track spikes and how to run the 400m without a shirt.  Personally, I think he is going to program 100m sprint starts with a 10m drive phase.  Or maybe he's going to push the extreme limits and program some 60m sprints.  Either way, I'd be prepared for the unthinkable and unimaginable.  

Coach Chris

NEVERLAND

Nate, Jason, and Alex showing just how it's done!!

Foothill Community College Track
Monday, Dec-29, 5:30 to 7:00pm

Intermediate Distance Workout

1000m run, rest 5min, 1000m run, rest 5min, 1000m run

Long Distance Workout

1400m run, rest 5min, 1400m run, rest 5min, 1400m run

During the 1st run: 12x jumping split lunges EMOM
During the 2nd run: 9x jumping feet tuck full depth air squats EMOM

During the 3rd run: 6x max distance broad jumps EMOM.

Workout Details: Start the workout by running first. Run 1min then perform 12x jumping split lunges w/o making any forward progress, then back to running.  The running pace needs to be fast or you will NEVER finish this workout.  Focus on quick transitions between movements. 

LOCK IT UP

Molly Vollmer showing excellent form except for those soccer elbows that are waiting for someone to squeeze through the inside.

Foothill Community College Track
Saturday, Dec-27, 10:30 to noon

Intermediate & Long Distance Workout
Part 1:
8 x 100 yard stride outs w/ a 100 yard walk b/t efforts

Part 2:
2 rounds:  400m, 300m, 200m, 100m, 200m, 300m 400m
No add'l rest b/t reps
3min rest b/t rounds

Part 2 Workout Details:  Teams of 2 will work as a relay taking turns performing each distance one at a time.  Each distance will be performed as an out & back shuttle sprint format at the below intensity.

Part 2 Workout Pacing:
Round 1:  Moderate Intensity (85-92% perceived exertion)
Round 2:  Hard Intensity (92+% perceived exertion)

Thanks Coach Ryan for the workout!!

CHRISTMAS EVE (MORNING)

Pre-Christmas 2013!
Sayor, Rossy, Sheryl, Coach Chris, Jojo, John, Aditya and Leon

Foothill Community College Track
Wednesday, Dec-23, 10:30am - 12:00pm

Intermediate & Long Distance Workout
4 rounds: (300 run, 200 jog, 500 run)
15 seconds rest then 100m walk between rounds

Workout Details: This workout is 4x1000m with a 15 seconds rest followed by a 100m walk between efforts. The 1000m intervals are performed by running 300m, then jogging 200m, and ending with a 500m run. The 500m tempo is the same as your opening 300m tempo.

Workout Objective:  Control your opening 300m pace and then hit your pace for the 200m jogs. Focus on a quick acceleration into your final 500m. Practice your routine for lowering your heart rate during those 15 seconds of rest. Alternate running clockwise and counter clockwise.

GEEZE LOUISE

I am overwhelmed by the amount of incredible fitness in this photo

Foothill Community College Track
Monday, Dec-22, 5:30 to 7:00pm

Intermediate and Long Distance Workout

3 rounds
1x400m, 2x300m, 3x200m
10sec rest b/t reps 

3min rest b/t rounds
Total: 4800m

Track Workout Details: Run 400m, rest 10sec, run 300m, rest 10sec, run 300m, rest 10sec, run 200m, rest 10sec, run 200m, rest 10sec, run 200m, rest 3min, repeat for a total of 3 rounds.

Track Workout Pacing:  Pacing will be provided at the track

LET'S RUN!!

Molly Cuevas:  Nothing else needs to be said

Foothill Community College Track
Saturday, Dec-20, 10:30am to noon

Intermediate & Long Distance Workout
1x (300, 30, 270, 60, 240, 210, 90, 180, 120, 150)
Full recovery b/t reps
Total:  1650yards,

Workout Details:  This is a max effort shuttle sprint workout with a full recovery b/t each effort.  Each shuttle sprint is performed as follows:

300:  Start at goal line, run to the 50, touch line with hand, turn & run back to goal line, touch line with hand, turn & run 100 yards towards opposite goal line, touch line with hand, turn & run back to original goal line.

30:  Start at goal line, run to the 5 (yes the 5!), touch line with hand, turn & run back to goal line, touch line with hand, turn & run 10 yards towards opposite goal line, touch line with hand, turn & run back to original goal line.

270:  Start at goal line, run to the 45, touch line with hand, turn & run back to goal line, touch line with hand, turn & run 90 yards towards opposite goal line, touch line with hand, turn & run back to original goal line.

60:  Start at goal line, run to the 10, touch line with hand, turn & run back to goal line, touch line with hand, turn & run 20 yards towards opposite goal line, touch line with hand, turn & run back to original goal line.

240:  Start at goal line, run to the 40, touch line with hand, turn & run back to goal line, touch line with hand, turn & run 80 yards towards opposite goal line, touch line with hand, turn & run back to original goal line.

Etc, etc....

RUN OR ROW

Foothill Community College Track
Wednesday, Dec-17, 5:30-7:00pm

Let's hope for no rain tonight so we can do some amazing things on the track and football field. 

Intermediate & Long Distance Workout

5 x 300 yard shuttle sprints 

3-4min rest b/t efforts

5 x (25yd sled sprint into 75yd running sprint).  Full recovery b/t sets

Workout Details:  The shuttle sprints will be performed by running to the 50 yard line, turning and running back to the goal line, turning and running to the opposite goal line, and finally turning and running back to the original starting spot.


Optional Row Workout
1000m mod
200m easy
300m sprint
100m easy
90 sec rest

800m mod
200m easy
300m sprint
100m easy
90 sec rest

600m mod
200m easy
300m sprint
100m easy
90 sec rest

400m mod
200m easy
300m sprint
100m easy
90 sec rest

200m mod
200m easy
300m sprint
100m easy
Total: 6000m

Easy pace: 2000m PR pace + 15-30sec
Mod pace: 2000m PR pace + 5-15sec
Sprint pace: 2000m PR pace or better

CONCEPT 2

Heidi, Kedar, and Coach Joey.
Three of my favorite people at the Saturday track workout.  

NO CLASS TONIGHT BECAUSE OF RAIN:(

Intermediate Distance Row Homework

3x1100m (500m, 400m, 200m)

40sec rest b/t reps & 5min rest b/t sets

Long Distance Row Homework

4x1100m (500m, 400m, 200m)

40sec rest b/t reps & 5min rest b/t sets

Workout Pacing:  The 500m & 400m pace should be 10-12sec/500m slower than your 2000m PR pace.  The 200s are designed to be a max effort sprint. 

Workout Details:  Treat the opening 1st round 500m as a warm-up.  Then settle into the target pace for the 400.   

JUST DO IT

One of the best parts of my week is coaching this incredible group of amazing athletes.

Foothill Community College Track
Saturday, Dec-13, 10:30am to noon

Intermediate and Long Distance Workout

4x400m w/ 2min rest b/t reps

1x1000m w/ 5min rest

4x200m w/ 1min rest b/t reps

Workout Pacing:

400s:  At mile PR pace minus 15sec/mile (Example:  An athlete with a 6:15 mile PR would use 6:00 or run their 400s at 1:30.

1000:  At mile PR pace

200s:  At 90% perceived exertion.

Workout Credit:  Coach Joey!!

YOU'RE UP

The 4x Champ and the CrossFit Mayhem Crew

Foothill Community College Track
Wednesday, Dec-10, 5:30 to 7:00pm

Intermediate and Long Distance Workout
Part 1:
3 x 400m w/ 60sec rest b/t reps
3min (total) rest after final 400m

Part 2:
3 rounds:
1x400m w/ 30sec rest b/t reps
2x200m w/ 20sec rest b/t reps
4x100m w/ 10sec rest b/t reps
3min (total) rest b/t rounds
Workout Total:  4800m

Workout Details:
Part 1:  Your pace must get progressively faster from 400m to 400m (slow to fast).
Part 2:  Your time for the 1x400 time will be equal or faster than your 1st 400m in Part 1.  Your 2x200m total time will be equal or faster than your 2nd 400m in Part 1.  Your 4x100m total time will be equal or faster than your 3rd 400m in Part 1.

Run 400m, rest 60sec, run 400m, rest 60sec, run 400m, rest 3min, run 400m, rest 30sec, run 200m, rest 20sec, run 200m, rest 20sec, run 100m, rest 10sec, run 100m, rest 10sec, run 100m, rest 10sec, run 100m, rest 3min, run 400m, rest 30sec, run 200m, rest 20sec, run 200m, rest 20sec, run 100m...

WHAT'S RICH DOING

FOOTHILL COMMUNITY COLLEGE TRACK
MONDAY, DEC-8, 5:30 TO 7:00PM


Intermediate Distance Workouts
5x (400m, 60sec rest, 400m)
2min rest b/t rounds


Long Distance Workouts

5x (500m, 60sec rest, 500m)

2min rest b/t rounds

Workout Pacing

Current Mile PR Time	500m Pace Target	400M Pace Target
5:15	1:44	1:23
5:30	1:49	1:27
5:45	1:54	1:31
6:00	1:59	1:35
6:15	2:04	1:39
6:30	2:10	1:44
6:45	2:15	1:48
7:00	2:20	1:52
7:15	2:25	1:56
7:30	2:31	2:00
7:45	2:36	2:05
8:00	2:41	2:09
8:15	2:46	2:13
8:30	2:51	2:17
8:45	2:57	2:21
9:00	3:02	2:25
10:00	3:07	2:29
11:00	3:28	2:46
12:00	3:49	3:03

CONSTANTLY VARIED

Katie and Derek completed their 1st half marathon last week!!
Super proud of you guys.  Looking forward to seeing you soon.

Foothill Community College Track
Saturday, Dec-6, 10:30am to noon

Intermediate and Long Distance Workout
1600m, 200m, 1200m, 400m, 800m, 600m
w/ 3min rest b/t reps
Total: 4800m

Workout Details: This workout looks easy to me. It has lots of rest and low volume. The core of this workout is hitting the targeted paces. This workout has 6 different tempos. Yes, that’s right, every distance is at a different speed. An experienced runner will zero problems hitting a multitude of tempos. Inexperienced runners just have “running pace.”

 Workout Pacing

Current Mile PR Time	1600m Target	200m Target	1200m Target	400m Target	800m Target	600m Target
5:00	5:51	0:35	4:19	1:19	2:51	2:04
5:15	6:07	0:37	4:32	1:23	2:59	2:11
5:30	6:25	0:39	4:45	1:27	3:08	2:17
5:45	6:43	0:40	4:58	1:30	3:17	2:23
6:00	7:00	0:42	5:11	1:34	3:25	2:29
6:15	7:18	0:44	5:24	1:38	3:34	2:36
6:30	7:35	0:46	5:37	1:42	3:43	2:42
6:45	7:53	0:47	5:50	1:46	3:51	2:48
7:00	8:11	0:49	6:03	1:50	4:00	2:54
7:15	8:28	0:51	6:16	1:54	4:09	3:01
7:30	8:46	0:53	6:29	1:58	4:17	3:07
7:45	9:03	0:54	6:41	2:02	4:26	3:13
8:00	9:20	0:56	6:55	2:06	4:34	3:19
8:15	9:38	0:58	7:08	2:10	4:43	3:26
8:30	9:55	1:00	7:21	2:14	4:51	3:32
8:45	10:13	1:02	7:34	2:18	5:00	3:38
9:00	10:31	1:03	7:46	2:22	5:08	3:44
10:00	11:41	1:10	8:39	2:38	5:43	4:09