Is it only Wednesday??!?

This has been an amazing week at NorCal CFE.  

My CFE week started with a relentless series of intervals with the NorCal coaches.  Then, that night, the NorCal CFE class took over the Foothill track and our runners crushed the very same 4500 meter endurance workout.  Tonight the NorCal CFE class learned how to race a shuttle sprints then chewed through a 1.75 mile speed workout.  I want to thank our CFE athletes for inspiring me to jump into tonight's class and run side by side.  Our workout was tough but I'm still feeling really good about my efforts.  Thank you!!

PLAN

What is your running plan?

Although one of the primary goals of NorCal CFE is to create running speed, strength, and endurance, I'm equally focused on creating a more intelligent and strategic runner.  

Every NorCal CFE athlete runs with a plan...for every workout...for every interval.  As an example, the NorCal CFE athletes have learned how to race 400 meters by attacking those first 5 steps, then settle into a pace that's 2 seconds slower than your 200m PR time by the 50 meter mark, then maintain that same pace for the next 150 meters, then drive the final turn hard (knowing this is where everyone quits because you're now anaerobic), and finally push that final straight to the finish.   

Question:  Where is your vision as you reach that final 100 meters?  

Tomorrow we will be focusing on the shuttle sprint.  Yes - we will focus on technique and developing a plan for the fastest results.

Intermediate Running Distance
2 x 300, 1 x 400, 3 x 200 at your 800 goal pace
Walking 200m rest between intervals

Long Running Distance
4 x 300, 2 x 400, 3 x 200 at your 800 goal pace
Walking 200m rest between intervals

6, 4, 3...

NorCal Endurance Workout

When:  7pm on May-6
Where:  Foothill College Track

Short Distance Athlete
2x (600m, 400m, 300m)

Middle Distance Athlete
3x (600m, 400m, 300m)

Long Distance Athlete
3x (600m, 400m, 300m, 200m)

The rest between intervals is 1:1 (work to rest)
The rest after each set is equal to your first 600m time

This is an amazing endurance workout that has three (3) distance options that is based on your individual goals, mechanics, and experience.  I will provide each athlete a pace range for each specific distance.  The pace range will be based on your recent PR times. 

This workout will begin getting difficult during the second set.  Our 6 x 600m workout from last week will give you the mental strength to stay within your targeted pace.

Remember...Pacing, Pacing, Pacing!!!