CAPTAIN

I learned that Heidi can drive a boat...actually a small ship!!

LOS ALTOS HIGH SCHOOL TRACK
MONDAY, JUN-30, 5:30 TO 7:00PM

Intermediate and Long Distance Workout

1x1200m
2x800m with 3min rest b/t intervals
3x400m with 1.5 minute (90sec) rest b/t intervals
4x200m with 45sec rest b/t intervals

3 minute rest b/t all sets

Workout Detail: Pacing to be provided on the track.

PODCAST

brUTE Strength Athlete - Brooke Ence

Check out my recent podcast with brUTE that details my recommendations on how to improve your endurance.

YouTube:
https://www.youtube.com/watch?v=JQH28cBREhc

iTunes:
https://itunes.apple.com/us/podcast/brute-strength-podcast-ep./id986759513?i=344909958&mt=2

Foothill Community College Track
Wednesday, Jun-24, 5:30 to 7:00pm

Intermediate & Long Distance Workout
1x (800m, 600m, 400m, 200m, 400m, 600m, 800m)

Workout Details:  Each interval will be followed by 10sec rest, 10 jumping split lunges, 100 yard sprint (on the football field hashmarks), 2min rest.

Workout Pacing:  The tempo for every interval will be the same.  Your efforts must be controlled during the early rounds so that you can maximize your performance ("speed") deep into the workout.

3 CHAINS

Coach Joey tested his speed this past weekend.

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

Intermediate & Long Distance Workout
Part 1: 2x (500m, 90sec rest, 200m) w/ 5min rest b/t sets

Part 2: 2x (200m, 100m jog, 100m sprint) w/ 4min rest b/t sets

Workout Details: This is a fast workout. The 5min rest b/t sets in Part 1 includes a 200m easy jog. The rest b/t Part 1 and Part 2 is also 5min and also includes a 200m easy jog. The 4min rest b/t sets in Part 2 does not include an easy jog. 

Total Distance: 2600m

GUESS

3 rounds

5x200m with 15sec b/t reps

2min rest 

1x400m

200m walk

Workout Details.  Each athlete will pick their pace for the 200m intervals. The pace for each 200m must be consistent during each round.  Before the 400m, make sure you rest two minutes. The purpose of the 400 is to hit the same pace that you held for the 200s. The catch is you're not allowed to look at your watch during the 400s

JUST ME

Testing workouts at Point Loma

Foothill Community College Track
Monday, Jun-8, 5:30 to 7:00pm

Intermediate & Long Distance Workouts
5 sets: 3min easy, 2min moderate, and 1min hard w/ final 15sec at max effort

1min rest b/t sets.

Workout Pacing:  Your pace from easy to moderate to hard should get 1min/mile faster.  As example, easy is at 8min/mile, mod is at 7min/mile, and hard is at 6min/mile.

HAD TOO

Just to keep "things" fair, I had to load Lindsey Valenzuela up with sandbag.  

Foothill Community College Track
Wednesday, June-3, 5:30 to 7:00pm

Intermediate & Long Distance Track Workout
9 x 300m with a 100m walking rest b/t reps

Workout Details:  Each athlete will be given a specific target time for their opening 300m.  This opening 300m interval will be run from lane 1.  The 2nd 300m interval have the same target time however, it will be performed from lane 2.  Then #3 will be performed in lane 3 at the same 300m time.  Etc, etc, etc...