POOL SWOLE

The California Bear

Foothill College Middlefield Campus

4000 Middlefield Road, Palo Alto, CA

Saturday, Jan-31, 10:30 to noon

Thank you Coach Ryan for the workout!!

Intermediate & Long Distance Workouts
4 rounds of:

800 meters

30 second rest

100 meter stride out

10 second rest

100 meter stride out

1 minute rest

400 meters

3 minute rest

Workout Details: Run an 800 then take a short break to set up for your stride outs that will be at 90% max effort. Short break again and do another stride out at the same effort. Take a 1 minute break, and then run 400 meters, then a 3 minute recovery break. Do this 3 more times.

SHADOW SWOLE

Alex Sanchez defining commitment to excellence.  

Foothill Community College Track
Wednesday, Jan-28, 5:30 to 7:00pm

Intermediate & Long Distance Workouts
5min easy run
8x40sec hard w/ 10sec rest b/t reps
4min easy run
8x30sec hard w/ 10sec rest b/t reps
3min easy run
8x20sec hard w/ 10sec rest b/t reps
2min easy run
8x10sec hard w/ 10sec rest b/t reps
1min easy run

Workout Details:  Each runner can define their individual "easy" and "hard".   The only rest in this workout is the 10sec b/t each hard effort.  The hard efforts will be performed on an out & back method.  That said, we will all start as a group, run counterclockwise for the amount of time, stop, rest 10sec, turn & run back to the original starting point.   

PROVE YOUR FITNESS

This amazing crew:  Jared Davis, Kelley Jackson, Austin Malleolo, Rich Froning, Paul Tremblay, Jen Smith, & James Hobart hit up the below NC Endurance workout at the Reebok One track this past Friday.

Foothill Community College Track
Monday, Jan-26, 5:30pm to 7:00pm

Intermediate & Long Distance Workout
3 sets:  1000m, 60sec rest, 200m
3min rest b/t sets
Total:  3600m

Workout Details:  The pace for the 1000s need to be controlled.  However, controlled does not mean slow.  I will provide the 1000m target times/paces on the track.  The 200s are programmed to be fast.  Think 800m PR fast.  For reference, Rich ran his 1000s b/t 3:50-3:52 and his 200s b/t 33-34sec.

STANFORD

Nicole, Dave, Camille, Heidi, Coach, Cherie, Matt testing their fitness.

NC Endurance will be meeting at the Stanford Track
Location: Angel Field. 295 Galves St, Stanford, CA 94305
Saturday, Jan-24, 10:30 to noon

Intermediate & Long Distance Workouts
7 rounds:  200m (or 40sec) hard run, CrossFit Exercise, 200m (or 40sec) hard run.
Rest: 2 minutes b/t round

Workout Details: Each round will start with a 200 meter hard effort, then a crossfit exercise, then you will sprint back to the original starting point. Each round should be less than 2 minutes of effort.


CrossFit Exercise:
Round 1: 12 Burpees
Round 2: 10 Jumping Split Lunges
Round 3: 8 Knee to Chest Jumps
Round 4: 6 Broad Jumps
Round 5: 8 Knee to Chest Jumps
Round 6: 10 Jumping Split Lunges
Round 7: 12 Burpees


Thanks Coach Ryan for the workout!!!

Monday on Wednesday

Foothill Community College Track

Wednesday, Jan-21, 5:30 to 7 PM

Intermediate and Long Distance Workout

Since we had access to the football field on Monday...

and ran 4x300yd shuttle sprints with 1min rest b/t reps and 2min after set, 4x200yd shuttle sprints with 1min rest b/t reps and 3min after set, and 4x100yd sprints w/ a 100yd walk b/t reps.  

...we will be doing the Monday workout tonight.  And no it's not like 17000 meters of running.  

GET OVER IT

Julie Foucher running on the Foothill track!!

Foothill Community College Track
Monday, Jan-19, 5:30 to 7:00pm

Intermediate & (Long) Distance Workout

3(qty4 for long) x 400 w/ 10sec rest b/t efforts (record your slowest time)

***slowest time can't be more than 5sec from fastest

1min rest

1 x 800m paced at your slowest 400m time

3min rest

4(qty6 for long) x 200 w/ 20sec rest b/t efforts (record your slowest time)

***slowest time can't be more than 3sec from fastest

1min rest

1 x 400 paced at your slowest 200m time

3min rest

6(qty8 for long) x 100 w/ 30sec rest b/t efforts (record your slowest time)

***slowest time can't be more than 2sec from fastest

1min rest

1 x 200 paced at your slowest 100m time

TEARS

FOOTHILL COMMUNITY COLLEGE TRACK
SATURDAY, JAN 17, 10:30AM TO NOON

Intermediate & Long Distance Workout
6 rounds:  90sec hill interval sprints
Full recovery between rounds

Workout Details:  We will be meeting at the Foothill College track parking lot.  We will be running about 0.5 miles off campus to a 6% grade hill.  We will be starting as a group.  Yes, I get it....this workout is only 9min of high intensity work.  Well...fasten your seat belts because this workout is rough.  At the end of every sprint mark your distance covered during the 90sec interval.  Try beating your distance from round to round.  Your recovery is the walk back down to the original starting line.  Take any additional rest needed to beat your previous distance.

One Rule:  Just like when you lose at gambling - No crying!!

ALL THINGS EQUAL

Foothill Community College Track

Wednesday, Jan-14, 5:30 to 7:00pm

Intermediate & Long Distance Workouts

7 rounds

200m jog, 300m run, 100m walk

Workout Details:  The goal of this workout is to target equal finishing times for each distance.  As example, I ran this workout last night and targeted the 200s in 60sec, the 300s in 60sec, and the 100s in 60sec. 

SHERYL

Our workout tonight will be dedicated to my very good friend:  Sheryl McKeown  (3rd from left)

Anyone that has followed this blog or my programming knows that I love 300m repeats.  In fact, my personal favorite workout of all time is 6 x 300m with a 100m walking rest plus 30sec additional rest b/t reps.  I have never named a workout.  However, during the past few months Sheryl has been defining the word "fight" in her fight against breast cancer.   I find it very fitting that every time that I do the 6x300m workout that I fight.  Let's all meet up tonight in our #seaofpink and support Sheryl! #sherylwins #run4SherylMcKeown

FOOTHILL COMMUNITY COLLEGE TRACK
MONDAY, JAN-12, 5:30 TO 7:00PM

Intermediate & Long Distance Workout

"Sheryl"

Workout Details: 6 x 300m w/ a 100m walking rest plus 30sec additional rest b/t reps.  The pace for the workout is equal to your max effort mile "goal" (not PR) time.   If you have a mile goal time of 8min, then your 300m pace for this workout would be 1min30sec.

A RETURN TO THE HEART OF ATHLETICISM

Every member of NC Endurance should know what's going on in this photo!!

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

Intermediate & Long Distance Workout

6 rounds:  10 burpees, 100yd sprint, 10 jumping split lunges, 100yd hash mark sprint
3min rest b/t rounds

Workout Details:  This workout will be performed on the football field.

What's a hash mark drill?  Start on the goal line with the 100 hash marks lined up in front of you.  While sprinting, have your mid-foot hit every hash mark down the entire length of the football field.  This is a sprint so focus on stride frequency (turnover).

MPG

aerobiccapacity.com at CrossFit Roots

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

Intermediate and Long Distance Workout

5 feet tuck squats
100m sprint
10 feet tuck squats
200m sprint
15 feet tuck squats
300m sprint
20 feet tuck squats
400m sprint
25 feet tuck squats
500m sprint

Workout Details:  Prior to the workout, we will be focusing on running biomechanics.  Lots of form drills to help improve running efficiency.  Plus, this little workout will give you an opportunity to test your newly developed skills.   I hope to see you tonight. 

-Chris

NORMATEC

Heidi figured out how some Games athletes get in 4 workouts per day

Foothill Community College Track

Monday, Jan-5, 5:30-7:00pm

Intermediate & Long Distance Workouts

4 rounds:  400m, 300m, 200m, 100m

200m jog b/t reps

2min rest b/t rounds

Total:  4800m

The Long Distance group will perform 5x50m accelerations after the 4 rounds are completed.  Full recovery b/t reps.

Workout Details:  The pacing from 400m to 300m to 200m to 100m will get progressively faster.   The opening 400m target pace will be provided on the track.  

NEW YEAR'S ROAD TRIP

Foothill Community College Track
Saturday, Jan-3, 10:30am to noon

Intermediate & Long Distance
Yes - it was back in July when we last 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 short hill sprints

8 rounds:  10 second hill sprints

The hill interval recovery will be a walk back down to the original starting point plus 2min (full recovery). After completing the hill sprints, we get back on the road for a 1.2 mile easy recovery jog back to the track.