Friday, March 27, 2015

Saturday 3/28/15

Hi All,

Good Luck to all racing the Carlsbad 5000, Nine trails, and the Oceanside Tri!
Mike is off to a Dog Show and Rusty is in Carlsbad.....so..we will not be at practice tomorrow.

All those we write schedules for know how far they are to go and their paces...if not, contact them today.

Meet at Goleta Beach 6:30am.
All others that are not racing or doing their marathon specific distances should do a 30min warmup, 2 x3mile at 85% effort (threshold effort or half marathon race pace) with a 10min jog between efforts.

Have a great workout!

Friday, March 20, 2015

Saturday 3/21/15

Hi All,

Meeting at Mountain Drive/Gibraltar road 6:30am tomorrow. Mike and Rusty are out of town this week and will see you all again Tuesday to discuss your Saturday workout:)

For all folks racing Carlsbad next week:

3-4miles warmup, strides x 6, 1mile@ Threshold effort (1/2 marathon race pace), 5min jog, 1mile @ ~5-10sec faster than goal 5k race pace, 3-4mi cool down

For all others unless your schedule says something different:


40min warmup, 3mile at Marathon Race pace or 80% max Heart rate, 5-7min slow jog, 3mile @ 85-90% effort (1/2 marathon goal pace or slightly faster), 30min cool down

Have a great Run!

Friday, March 13, 2015

Saturday 3/14/15

Hi All, meeting at Vieja Valley at 6:30am for heat training! Come prepared, plenty of water!

Friday, March 6, 2015

Saturday 3/7/15

Hi Everyone,

We will be meeting tomorrow at 6:30 at DP high school by the tennis course.  See you all there.

one announcement is John Krueger has 1 male and female race ticket to the gainey wicked wine run, for 65$  contact 895-9374 or email JKruger7@gmail.com if interested

Friday, February 27, 2015

Saturday 2/28/15 HOKA

Hi All, we are meeting at SBRunning Company, Downtown Anacapa St tomorrow at 6:30am.
HOKA will be there AFTER our warmup and workout for those who want to to try them on their cool downs.....perfect shoe for that!

See you then,
Rusty/Mike

Friday, February 20, 2015

Saturday 2/21

Hi Everyone,
We will be meeting tomorrow at 6:30  at The Lab, address is 121 Gray street.  Parking is ok in either of the building lots or the streets around.  Don't forget that after practice, The Lab will be holding its launch event starting at 9:00 a.m. with snacks and coffee and demonstrations of the services offered.  We hope to see you all there

Friday, February 13, 2015

2/14/15

Happy Valentines Day,
we will be meeting at 6:30 a.m. at the Fairview Montessori school.  We will see you all there tomorrow morning