STRENGTH ENDURANCE

Gustavo getting ready for his 10K in a month.

Foothill College Track

Wednesday, Oct-30 at 5pm

Intermediate Distance

6 x 200 meters hill intervals

Long Distance

6 x 300 meters hill intervals

This is not programmed as a max effort workout.  Stay in control and retain your running form.  

Look straight ahead (not down or at the finish), keep your shoulders relaxed, your hands should be loose (not fists), lean slightly forward (don’t slouch at the shoulders or break at the hips), hips should be forward, your elbows should have 90-degree bends, arms swing straight back and forth (not across the body), think mid-foot strike with a short stride length.

Rest equals an easy slow jog/walk down to the start for full recovery.   

FIBER RECRUITMENT

Garret Fisher taking care of business and giving me one of my proudest days as a coach.

Foothill College Track

Monday, Oct-28 at 5pm

Intermediate Distance

5 x 500 meters
200m at 800 pace, 100m at mile pace, 200m at 600m or faster pace
200 jog + 3 minutes add'l rest between efforts

Long Distance

6 x 600 meters

300m at 800 pace, 100m at mile pace, 200m at 600m or faster pace

200 jog + 3 minutes add'l rest between efforts

Workout Description:  The purpose of the opening 200 (300) meters is to create muscular fatigue.  The 100 meters is to increase the number of recruited fibers.  The final 200 meters teaches you to use those recruited fibers when fatigued.

This is not a jog, walk, run workout.
This is a harder, hard, hardest workout.

Plus we just might pull sleds afterwards to recruit a few more lost fibers..!!

LADDDERS

Garret Fisher digging in at the 2013 CrossFit Games

Foothill College Track

Wednesday, Oct-23 at 5pm

Intermediate Distance
100m-200m-400m-200m-100m
200m jog between efforts

3 min rest

100m-150m-200m-150m-100m 

200m walk between efforts

Long Distance
200m-400m-800m-400m-200m
200m jog between efforts

3 min rest

100m-150m-200m-150m-100m 

200m walk between efforts