CHANGES

Alessandra Pichelli (4th in the 2013 CrossFit
Games) running looooooooong today

NC Endurance will be adding a 2nd class on Monday & Wednesday nights at 6:00pm to 7:30pm. In addition, the current 5pm class on M&W will be moving to 5:30pm-7:00pm. 

Foothill Jr College Track

Monday, Mar-31 at 5:30 & 6:00pm

Intermediate & Long Distance

5min at aerobic threshold, 2min easy jog

0min rest (yes...zero rest)

5min at aerobic threshold, 2min easy jog

3min rest

5min lactate threshold, 2min walk

3min rest 

5min of 20sec sprint w/ 40sec walk

Workout Details:  I will provide each athlete their individual paces for the aerobic and lactate threshold intervals.

GET AFTER IT

NC Endurance crew pacing the workout together.

FOOTHILL COLLEGE TRACK

WEDNESDAY, MAR-26 at 5pm

Yep...my favorite workout is back!!

Intermediate Distance

6 rounds:  200m jog, 300m hard run, rest 10sec, 100m walk

Total:  3600m

Long Distance

8 rounds:  200m jog, 300m hard run, rest 10sec, 100m walk

Total:  4800m

Workout Details:  Jog 200m, run 300m hard, rest 10sec, walk 100m, repeat.  I will be providing each athlete their 300m target times.

RUNNING IN THE DARK

8pm track workout tonight with Camille and Lauren.  The NC Endurance crew is very familiar with track workouts in the dark.

FOOTHILL COLLEGE TRACK

MONDAY, MAR-24 @5pm

Intermediate Distance

2 x 1600m with 30sec rest plus 400m easy jog plus 90sec rest after each effort.

Total:  4000m

Long Distance

3 x 1600m with 30sec rest plus 400m easy jog plus 90sec rest after each effort.

Total:  6000m

Workout Details:  The 1600m intervals will be an 800m at a moderate tempo followed by an 800m at a fast tempo.  Your fast tempo must be 1+min/mile faster than you moderate tempo.  As example, if your 800m at a moderate tempo is 4min then your fast tempo should be 3:30 or faster.  Each athlete will be given their fast tempo targets.  

ROAD TRIP

Team NC Endurance - warming down after crushing their 4500m workout.

Foothill College Track

Wednesday, Mar-19 at 5pm

Intermediate & Long Distance

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 60sec, 30sec, 20sec & 10sec hill intervals.  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.

TRACK!!

Camille Leblanc-Bazinet at the track working on her biomechanics.

Foothill College Track

Monday, Mar-17 at 5pm

Intermediate Distance

1200m, 3min rest, 300m, 3min rest

1000m, 3min rest, 200m, 3min rest

800m, 3min rest, 150m

Total:  3650m

Long Distance

1600m, 3min rest, 400m, 3min rest

1200m, 3min rest, 300m, 3min rest

800m, 3min rest, 200m

Total:  4500m

Workout Details:  The longer distances will be paced at your 5K race times.  The shorter distances will be paced at your mile PR times.  I will give each NC Endurance athlete their specific target paces.   

HAPPY TIMES

Hey Coach, does Heidi know that you jumped into another track workout?  

Foothill College Track

Wednesday, Feb-12 at 5pm

Intermediate Distance

2x300m with 10sec rest, 100m walk, 5sec rest between efforts

1x1000m with 3min rest

2x300m with 10sec rest, 100m walk, 5sec rest between efforts

1x1000m with 3min rest

2x300m with 10sec rest, 100m walk, 5sec rest between efforts

Total:  3800m

Long Distance

3x300m with 10sec rest, 100m walk, 5sec rest between efforts

1x1000m with 3min rest

3x300m with 10sec rest, 100m walk, 5sec rest between efforts

1x1000m with 3min rest

3x300m with 10sec rest, 100m walk, 5sec rest between efforts

Total:  4700m

Workout Details:  This workout will be challenging.  That pit in your stomach will sit there until you finish that 2nd 1000m interval.  After the 2nd 1000m, you can begin to breath a little easier because the tough part is over.  Everyone should have their 300m pacing (which will be the same as our last two workouts).  The 300m tempo will be aggressive (as in 800m PR aggressive).  The 1000m intervals will also have target paces.  I will hand out these lower tempo/sub-threshold paces to each of you on the track.  

I'm looking forward to seeing the entire NC Endurance crew.

JUMP IN

The NC Endurance crew from Wed night after running one of our best workouts of the year.  I was so inspired by their fire that I jumped in and did the entire workout.  So proud of everyone of you!!!  Photo Credit:  Ali Samieivafa

Foothill College Track

Monday, Feb-10 at 5pm

Intermediate Distance

3 rounds:  500m at mile PR pace, 15sec rest, 300m easy jog, 15sec rest, 300m at 800m PR pace, 15sec rest, 100m easy walk, 3min between rounds.

Total:  3600m

Long Distance

4 rounds:  500m at mile PR pace, 15sec rest, 300m easy jog, 15sec rest, 300m at 800m PR pace, 15sec rest, 100m easy walk, 3min between rounds.

Total: 4800m  

Workout Details:  This is a tough workout.  The tempo is programmed to be fast and will quickly drain your anaerobic energy.  Don't waste that rest especially in the early rounds.  Leg and cardiovascular fatigue will set in before that final round.  Each athlete will get their individual paces for each 500 and 300 meter interval.

FIVE ALARM FIRE

Molly, Jason, Garret and Coach Chris ran hard this morning.  6x1200m with 4min rest between rounds.  It was a rough workout that was built on a series of distance and tempo progressions beginning in October.

Foothill College Track

Wednesday, Mar-5 at 5pm

Intermediate Distance

3 rounds:  

300, 250, 200 at 800m pace down to 400m pace with 200m, 150m, and 100m recovery jogs plus 10sec additional rest.  4min rest between rounds

Long Distance

3 rounds:  

300, 250, 200 at 800m pace down to 400m pace with 300m, 250m, and 200m recovery jogs plus 10sec additional rest.  4min rest between rounds

RESIST FATIGUE

Camille and Coach at the OC Throwdown

Foothill College Track
Monday, Mar-3 at 5pm

***Class will only be cancelled if we have heavy rain at 4pm on Mar-3.

Intermediate Distance

2x600, 300, 2x500, 200, 2x400, 100 with 3 min rest between efforts

Total:  3600

Long Distance

2x800, 300, 2x600, 200, 2x400, 100 with 3 min rest between efforts

Total:  4400

Workout Details:  The purpose of this workout is to measure how your body manages fatigue by running faster and faster tempos deep into the workout.  Your ability to recover will also be tested.  The longer distances will be performed at your 5K, 3K, & mile race pace.  The shorter distances will be performed at your mile, 800m, and 400m race pace.  I will provide each athlete his or her target paces for each interval.