1/1/10 Resolution run

Hi,

Happy New Year's Eve!

Mike and I want to wish you a Happy New Year and thank you all for being part of Santa Barbara Running and Racing! This weekend I will be writing up a brief review of the running year for the athletes I write schedules for and for those I've observed whether I'm writing your schedule or not. Mike will be doing the same when he gets a moment so don't be bummed if you don't see your name right away....as I'm sure it's on it's way.

We will be using the resolution 5k/10k as our workout tomorrow. It begins at Chase Palm park 8am. Some will race and other will do a tempo run.

If you are not racing, then we suggest using the 10k as your workout (it's two 5k loops). Run the first loop at ~marathon effort/pace and the second loop about 10sec slower than your 10K race effort.

Good Luck to those racing!

Hi Everyone,

Just a reminder that tuesday afternoon practice will meet at 5:45 at the SBCC track entrance tonight. we will meet there for the next 3-4 weeks.

Hi Everyone,

Saturday practice will meet at 6:30 a.m. at ledbetter beach next to shoreline beach cafe. see you all there!

Saturday 12/11/10 Practice

Hi, Practice will be at Zizzo's Coffee tomorrow at 6:30am. See you there!

Rusty/Mike

Training to run fast is oftentimes counterintuitive

http://www.irishtimes.com/newspaper/sport/2010/1204/1224284777957.html

NO TUESDAY PM PRACTICE THIS WEEK 12/7/10

Hi All, because of the SBAA Grand Prix dinner, there will not be Tuesday evening practice this week.

Rusty/Mike

CONGRATS TO CIM RUNNERS!!

It was a great pleasure to watch Tim Strand, Michelle M. and Kary all run PR's on a perfect marathon racing day!

Here's the way I saw their performaces:

Tim, 2:39 and change.....The goal was for Tim to break 2:40 and he ran like a Pro! Tim's split at halfway was 1:20:08, second half negative at 1:19:35! Tim has been working hard for years now and it's paid off. A big goal achieved!

Michelle's goal was anything under 3hrs, but I know she wanted 2:57. She was treated to the elite tent, had her own water bottles at various points on the course and got caught up in the hoopla a bit. Michelle went out about 30-40sec/mile too fast for the first 3miles and this hurt her BIGTIME. I honestly think she may have been able to run under 2:57 had she gone out much slower, BUT even though she was clearly hurting at 18miles, she suffered through and ran a great RACE to PR in sub 3hrs. Great JOB and a valuable lesson learned. The incredible thing is the fact she could run so fast at the beginning and still finish so respectably shows she is what we all know and that she's MUCH faster than 2:57! Congrats.

Kary is a novice competitive runner in general, but even more so as a marathoner, yet she ran with the savy and poise of a seasoned vet. As many of you know it takes years to be able to have ones speed equivalent match ones endurance. This is kary's situation. She's fast enough to run sub 3, but needs more time to build the endurance needed to do it.

At 18miles kary was in lots of pain, but never wavered and showed her fearlessness in the face of this and ran a great PR 3:09. Congrats!!

CAL INTERNATIONAL MARATHON RUNNERS....

GOOD LUCK TO TIM STRAND, KARY AND MICHELLE SUNDAY IN SACRAMENTO!

HERE'S A Video of the type of effort we expect from you:

http://news.yahoo.com/video/us-15749625/runner-crawls-across-the-finish-line-23309759

:)

Saturday practice 12/4/10

Hi All, Practice will be at ARROYO BURRO BEACH PARKING LOT at 6:30am. This lot is at the bottom of Cliff Drive/LasPositas.

See you Then,

Mike

SATURDAY 11/27/10 PRACTICE

Hi, Hope you all had a Happy Thanksgiving! Now back to work:) We'll be at Ellwood Bluffs tomorrow at 6:30am. Coach Mike will be suffering through the Red Rock 40miler looking for another win.

See you then,

Rusty

CONGRATS TO DREA AND MICHELLE!

Drea and Michelle got 1st and 2nd in the Ventura Turkey Trot (generally considered the place to race locally for fast times and competition.) Into a stiff headwind their competition went out in 5:05 for the first mile and destroyed themselves while Drea and Michelle sat poised to strike and ate them up and spit them out for a $300 win and a $200 second place! Nice job ladies.

SBRUNNING CO SALE FRIDAY AND SATURDAY!

From Nick and Joe at SBRunning Co:

"We are having a big sale this Friday and Saturday at SB store.

There will be shoes for $15, $25 and $50 as well as all apparel discounted up to $75% off!"

Practice 11/20/2010

Hi All, Rain or Shine we'll see you at Goleta Beach 6:30am tomorrow!

Rusty/Mike

Practice Sat 11/13/10

Hi All, many congratulations are due to you for your great races and efforts in the SBIM!
We'll see you tomorrow at Ellwood Bluffs Parking Lot at 6:30am.
Rusty/Mike

CIM runners will start their workout from the 7mile mark of the SBIM course on Hollister.

Others will run either easy or a workout on thew bluffs depending if raced the marathon or 1/2 last week.

PRACTICE 10/29/10

Hi all, we are meeting at Zizzo's Coffee on Storke Rd in Goleta tomorrow at 6:30am.

SBIMarathoners will do their 90min around Girsh Park and the upper neighborhood (the figure 8). We will try and have water and cups for you to parctice drinking EVERY 2mile loop! Even if you don't want to, please practice drinking.

The 1/2 marathoners will do a 4mile tempo (2 figure 8 loops) at a ~90% intensity (90% max HR)

The CIM folks will do 2 x 4miles with 5-10min between loops.

See you tomorrow!

Mike/Rusty

SATURDAY 10/22/10 PRACTICE

WEEK #10 of SBIM training is HERE!

We are meeting at the Vieja valley School tomorrow at 6:30am sharp! We'll be doing about 8miles at marathon pace for those in their 10th week of training for SBIM. Make sure you time your long warmup run to coincide with the 30min warmup we're having the non marathoners doing and be ready to start between 7-7:10am.

The CIM folks and others we will break you into your groups and have a great workout! See you then.

Rusty/Mike

PRACTICE SAT 10/16/10

Hi All, We are meeting tomorrow at Lake Los Carneros in the parking lot by the Goleta train depot behind the fire station Off Los carneros Rd.....couple things happening: Drea's race the Fox Fall x/c Classic 5miler starts at 8am and all are welcome to support this SBAA Grand Prix race and win some cool creative stuff courtesy of Drea (http://www.twomotivate.com/fox-fall-xc-classic-2009/).

Cal Int'l Racers should do their warmup, then a 4mile marathon pace run (you can use the Goleta Ed 4mile loop from Lake Los carneros) time it so you have 10min before the Fox Fall race and then run the 5 miler at tempo effort. All others can do their warmup, and simply do the 5miler, which starts at 8am.

SBIM runners will do their warmup, then begin your marathon pace run from the lake (Mike will tell you where) and follow the SBIM course on cath Oaks to San Marcos to La ramada to Ribera/University all the way to Puente and turn around and finish where you started for your longest run 3 weeks away. If you are unsure of the course, please refer to the SBIM website

http://www.sbimarathon.com/Assets/SBIM+Digital+Assets/Course+Information/Downloadable+Course+Map.jpg

SATURDAY 10/9/10 PRACTICE

Hi All, we are meeting in the parking lot adjacent Zizzo's Coffee tomorrow at 6:30am. After warm up, SBIMarathoners will be starting at the 5 mile mark and doing one full loop of the Goleta part of the marathon course and finishing with a loop around Girsh Park for 10 miles total at "mp"

Others will do a 5 mile tempo run (from 5 mi mark to 10mi mark on that course) and then jog back to Zizzo's.

See you tomorrow.

SATURDAY 10/2/10 PRACTICE

Hi all, we are meeting at the Community Covenent Church (address below) across from the Foothill School on Cathedral Oaks/Ribera intersection. From here we will run to the start of the SBI 1/2 Marathon and run the first few miles of that course where it runs into the full SBIM course. Community Covenant Church Of Goleta Place page 5070 Cathedral Oaks Rd Santa Barbara, CA 93111-1202 (805) 967-2671 GOOD LUCK TO ST.GEORGE MARATHONERS!!!! MAY THE WEATHER BE WITH YOU!! You all have different goals and have had a different road to get to where you are today and what a great mix of talent and hard work we have out there. Mike and I are proud of you and your accomplishments! Good luck to Maggie at the Twin Cities Marathon Sunday! You are ready to run a great one too. Show em how tough you are!

PRACTICE 9/25/10

Hi all, We are meeting tomorrow at the start of the SBIM 2010 at Dos Pueblos High School off Cathedral Oaks Rd (just west of Glen Annie intersection by tennis courts) 6:30am and we will run a section of the marathon course.

See you then!

After our warmup, most will do the first 9 mile loop in Goleta of the SBIM course

From DPHS, start East to Los Carneros, take right and follow all the way to El Colegio, take Right, and right on Storke, left on Phelps, right on pacific Oaks, left onto Hollister all the way to Winchester Canyon overpass, cross over and take a right onto Calle Real and left onto cathedral oaks and follow all the way back to the school.

Saturday 9/18/10 Practice

Hi All, We will meet at the Vieja Valley School tomorrow at 6:30am.

see you then,

Rusty/Mike

SATURDAY 9/11/10 PRACTICE

Hi All, we are meeting at the Montessori School on Fairview Ave across from the Goleta Public Library tomorrow at 6:30am.

See you then!

SATURDAY 9/3/10 WORKOUT

HI All, we are meeting tomorrow at Gilbralter Rd/Mountain Drive.

See you tomorrow at 6:30am!

ST.GEORGE FOLKS READ CAREFULLY!

ONLY a 3mile w/up (regardless of what is says on your schedules (Rusty's people))...do this with the main group starting at 6:30am....no early arrival today please...

Your Marathon pace section is 10miles and you will start at the normal start at Mountain/Gibralter, run East all the way to San Ysidro, down San Ysidro all the ay to cross 101 overpass, take a right on S.Jameson Ln and continue onto Danielson Rd, then a right on Olive Mill and keep marathon pace effort or higher up the hill to where it turns into Hot Springs and your 10mile effort ends where Hot Springs rd and Riven Rock meet....then cool down straight back to the start..this should be a bit over 18miles for the day.

CONGRATS TO BRIAN DUTTER!

Congrats to Brian (he's the one with the Orange T-shirt, and yellow shorts, camera in hand mid stride) as he ran 19:33 at Nite Moves for his best 5K in 15 years! Not everyone knows this, but Brian has been struggling biomechanically since I met him 2-3 yrs ago and he has managed to improve his biomechanics to the point where he can train up to his level of fitness most of the time. Nice to know if you are steadfast enough, you can improve and change ingrained habits.

Nice job Brian!

SATURDAY 8/28/10 PRACTICE

Hi, we are meeting at Vieja Valley School tomorrow at 6:30am...we will do a section of the marathon course down Modoc.

St.George folks will run from Vieja valley to Las positas to Cliff, to Oliver and turn around there and head back to Vieja valley....you have 9miles at Marathon Pace scheduled, so this will be a bit longer.

Nite Moves Grand Prix results...incomplete

CONGRATS TO TOP THREE (AND TEK AND TIM) ON WEDNESDAY'S GRAND PRIX NITE MOVES! GREAT RACE FOR MIKE.....AND ANOTHER GREAT ONE FOR GARY CLANCY!

5K RUN

    Plc   No. Finisher               Age   City             St   Time   Pace FemPl  DivPl/Div       ============================================================================================     1   707 Mike Shalhoub          30    Santa Barbara    CA   16:25  5:17       1/16 M30-34      2   465 Ricky Ho               34    Carpinteria      CA   16:28  5:18       2/16 M30-34      3   737 Todd Booth             41    Santa Barbara    CA   16:31  5:19       1/11 M40-44      4   577 Greg Reardon           28    Santa Barbara    CA   17:33  5:39       1/13 M25-29      5    86 Yann Senjaric          20    Collgnes France       17:46  5:43       1/9  M20-24      6     2 Tekle Menelik          42    Santa Barbara    CA   17:59  5:48       2/11 M40-44      7   680 Timothy Smith          46    Carpinteria      CA   18:07  5:50       1/2  M40-49      8   200 Barry Molony           59    Oxnard           CA   18:28  5:57       1/9  M55-59      9   714 Damien Gomez           25    Santa Barbara    CA   18:36  5:59       2/13 M25-29     10   192 Peter Burks            25    Santa Barbara    CA   18:37  6:00       3/13 M25-29     11   732 John Latto             46    Goleta           CA   18:42  6:01       1/13 M45-49     12    73 Jeff Vannini           51    Valencia         CA   18:43  6:02       1/14 M50-54     13   639 Matt Tarka             39    Santa Barbara    CA   18:46  6:03       1/15 M35-39     14   427 Michael Ericson        33    Santa Barbara    CA   18:47  6:03       3/16 M30-34     15   702 Edward Mitchell        40    Santa Barbara    CA   18:53  6:05       3/11 M40-44     16   208 Ryan McGinnis          27    Santa Barbara    CA   19:01  6:07       4/13 M25-29     17   346 James Ballantine       46    Santa Barbara    CA   19:02  6:08       2/13 M45-49     18   591 Dan Rudd               47    Santa Barbara    CA   19:10  6:11       3/13 M45-49     19   201 Christine Bjelland     24F   Santa Barbara    CA   19:19  6:14    1  1/7  F20-24     20    70 Glenn Fout             48    Ojai             CA   19:23  6:15       4/13 M45-49     21   588 Boris Romanowsky       52    Santa Barbara    CA   19:26  6:16       2/14 M50-54     22    87 Celia Karleskind       23F   Collonges Franch      19:29  6:17    2  2/7  F20-24     23   424 Sterling Ellsworth     46    Santa Barbara    CA   19:31  6:17       5/13 M45-49     24    84 Brian Dutter           47    Santa Barbara    CA   19:33  6:18       6/13 M45-49     25   418 Lisa Dunn              30F   Santa Barbara    CA   19:36  6:19    3  1/17 F30-34     26   522 Desa Mandarino         39F   Santa Barbara    CA   19:37  6:19    4  1/13 F35-39     27   750 Daniel Van Allen       54    Santa Barbara    CA   19:38  6:19       3/14 M50-54     28   795 Connor Long            23    Santa Barbara    CA   19:39  6:20       2/9  M20-24     29   234 Steve Kulchin          55    Santa Barbara    CA   19:40  6:20       2/9  M55-59     30   688 Frank Leibfarth        25    Santa Barbara    CA   19:48  6:23       5/13 M25-29     31   657 Peter Viani            32    Santa Barbara    CA   19:54  6:25       4/16 M30-34     32   574 Jack Randmaa           11    Santa Barbara    CA   20:00  6:27       1/4  M11-14     33   217 Donald Faith           56    Carpinteria      CA   20:06  6:29       3/9  M55-59     34   328 Chris Perez            21    Not Listed       NL   20:19  6:33       3/9  M20-24     35   700 Deborah Crowell        42F   Ventura          CA   20:21  6:33    5  1/11 F40-44     36   552 John Nelson            54    Santa Barbara    CA   20:24  6:34       4/14 M50-54     37   646 Wanda Toro             48F   Lompoc           CA   20:25  6:35    6  1/7  F45-49     38   334 Heather Allen          33F   Carpinteria      CA   20:29  6:36    7  2/17 F30-34     39   613 David Silverander      27    Santa Barbara    CA   20:35  6:38       6/13 M25-29     40    66 Steven Wells           43    Santa Barbara    CA   20:46  6:42       4/11 M40-44     41   225 John O'Donovan         31    Goleta           CA   20:49  6:42       5/16 M30-34     42   218 Doug Wilson            54    Goleta           CA   20:50  6:43       5/14 M50-54     43   228 Chris Koverman         50    San Jose         CA   20:51  6:43       6/14 M50-54     44    92 Jim Callahan           43    Santa Ynez       CA   20:56  6:45       5/11 M40-44     45   669 Pat Yochum             58    Goleta           CA   20:57  6:45       4/9  M55-59     46   350 Franziska Barthel      12F   Santa Barbara    CA   20:59  6:45    8  1/4  F11-14     47    55 Chris Hamming          40    Ventura          CA   20:59  6:46       6/11 M40-44     48   347 Lisa Ballantine        44F   Santa Barbara    CA   20:59  6:46    9  2/11 F40-44     49   840 David Holt             53    Carpinteria      CA   21:02  6:46       7/14 M50-54     50   383 Sam Chang              46    Ventura          CA   21:11  6:49       7/13 M45-49     51   548 Ahmad Moustafa         24    Goleta           CA   21:18  6:52       4/9  M20-24     52   798 Keister Thomas         23    Carpinteria      CA   21:21  6:53       5/9  M20-24     53   790 Ed McAniff             55    Santa Barbara    CA   21:22  6:53       5/9  M55-59     54   391 China Cisney           23F   Santa Barbara    CA   21:23  6:53   10  3/7  F20-24     55   581 Dilian Reyes           30    Santa Barbara    CA   21:28  6:55       6/16 M30-34     56   572 Shane Quinlan          30    Santa Barbara    CA   21:29  6:55       7/16 M30-34     57   729 Joy Kesten             25F   San Francisco    CA   21:36  6:57   11  1/23 F25-29     58   203 Fritz Krainer          33    Santa Barbara    CA   21:38  6:58       8/16 M30-34     59   636 Stuart Szerwo          24    Santa Barbara    CA   21:43  7:00       6/9  M20-24     60   184 Eric Parsons           27    Santa Barbara    CA   21:45  7:00       7/13 M25-29     61    57 Jay Heankan            59    Goleta           CA   21:48  7:01       6/9  M55-59     62   527 Tim Martin             48    Santa Barbara    CA   21:56  7:04       8/13 M45-49     63   838 Ali Aghayan            48    Goleta           CA   22:02  7:06       9/13 M45-49     64   190 Dan Ovando             25    Santa Barbara    CA   22:04  7:06       8/13 M25-29     65   774 Larry Reynolds         51    Santa Barbara    CA   22:05  7:07       8/14 M50-54     66   754 Rafael Gonzalez        50    Camarillo        CA   22:07  7:08       9/14 M50-54     67   456 Aira Harris            37F   Santa Barbara    CA   22:09  7:08   12  2/13 F35-39     68   627 Heath Stewart          38    Santa Barbara    CA   22:13  7:09       2/15 M35-39     69   183 Bryan Uhrig            54    Santa Barbara    CA   22:16  7:10      10/14 M50-54     70   361 Steve Bertrand         54    Carpinteria      CA   22:17  7:11      11/14 M50-54     71   392 Gary Clancy            65    Santa Barbara    CA   22:19  7:11       1/5  M65-69     72   623 Sam Sosa            

Saturday 8/21/10 Practice

Hi All, We are meeting at Zizzo's Coffee at 370 Storke Road, Goleta 93117, Saturday at 6:30am. (the parking lot adjacent to Zizzo's)

St.George runners don't fear you will have your share of ups and downs. We have a great one planned for you:)

A SELECT STAFFING SANTA BARBARA INTERNATIONAL MARATHON AND 1/2 MARATHON MESSAGE FROM KIM BURNELL

Hi SBRR teammates!

It's already July (holy cow), and that means training for the Santa Barbara International Marathon & 1/2 is starting soon. That ALSO means that work on our beloved race program is under way. For the race directors and the hundreds of locals involved (most of you included!), this race is more about community spirit, support and participation than anything else. The race program offers a venue where we can all come together and show off the special places and things to do in our awesome town. But it's also about the locals -- there are tons of cool businesses out there that many of the runners would be interested in but don't yet know about. We're all athletes who care about family, our community and having fun ... maybe running a little, too! :)

For local businesses, the high-quality, full-color, glossy magazine that serves as the SBIM program is an awesome opportunity to get noticed. As you all know, the race program serves as the ultimate guide for runners and their families throughout the weekend. It's also something that participants will save and look back over for years to come. If you aren't part of a business that would advertise but know someone who is, please pass along this e-mail and/or my contact information.

Ad prices start as low as $125, and this year we're including a special section called "Made in Santa Barbara" that will feature locally made products. As members of SBRR, I love you all, so you automatically earn a 40% discount on rates if you sign a contract by Aug. 1. Deadline for all art is Aug. 15.

Full-price rates:
* Full-page (bleed): $2,000
* 1/2 page: $1,150
* 1/3 page: $765
* 1/4 page: $550
* 1/6 page:$375
* Business-card size (1/8): $200
* Mini square (1/16): $125
* Featured on "Made in Santa Barbara" page: $250

You and your families/friends can also still take advantage of "Good Luck!" notes we offered last year. This is already a special price, so discounts don't apply:
* Black-and-white mini square (no photos, max 15 words): $50
* 1/4 page full color (photo option, max 30 words): $100
* 1/2 page full color (photo option): $300

Thanks in advance for all your support! If you're interested in more information, please let me know. You can contact me via e-mail at burnellk@cox.net or on my cell at 303-877-7629.

SBRR SHIRTS AT SBRUNCO, GOLETA

HI All, if you haven't received a new SBRR shirt, there are some left at the Goleta SBRunning Co store in Goleta. I left them in my car after Sat practice and never got them to the store Saturday. They are there as of Sunday night..go get em! (about 50 left)

Thanks.

CONGRATS TO SBRR RUNNERS AT McConnells 10K

Great job everyone who ran the McConnell's 10k this weekend! We had many missing, BUT even so had 5 of the top 10 and 9 in the top 20! Not that we're counting, but 17 in top 45.....ok enough stats. Some highlights:

Mike Shalhoub was 2nd overall, 3 seconds in front of Ricky Ho with Tim Strand (the highest age grader of the day) and Jamie Haggar close behind.

We have quite a men's masters crew (over 40) shaping up with Tim Strand, Kent Harris (8th), Eric Widmar, Tim Smith, and if Jeff Devine gets in shape and gets closer to the others, we'll have a strong 5.

Chrystee Bradley beat the former master's record on the course (Melissa Marsted 39:32 when she ran for SBRR, 2006) with a 39:08...unfortunately so did two others, but great job regardless.

Susie Adams also had a stand out performance with a HUGE PR at 40:55, 4th overall.

Gary Clancy keeps getting better with age (not just age graded, but outright!) runs 47:25 for a huge PR and first in his age group!!

Tamara Berndt had a Great new PR as well at 50:28!

Congrats to all.

NEW SBRR SHIRTS!!

Hi All, Joe and Nick at SBRunning Co were generous enough along with Adidas to provide us with these great tech shirts! We have a limited # and it's first come first served. I will bring them to practice tomorrow and then they will be at the SBRCo store in Goleta from Monday 10am on for you to pick up when you can. They'll go quickly (FREE)!

SATURDAY PRACTICE 8/14/10

Hi All, We are meeting at the Montessori School on Fairview across from the Goleta Public Library tomorrow at 6:30am.

Good Luck to those racing McConnell's on Sunday!

PR Note: although belated, CONGRATS to Rob Olson who had a big pr at the 1/2 marathon distance last week in 1:42. (even better, it was at altitude!)

SATURDAY 8/7//10 PRACTICE

Hi All, we are meeting at Shoreline cafe tomorrow at 6:30am.

St.George racers after your warmup miles will be doing 2miles downhill at 20sec faster/mile than marathon pace, 2miles up ~20sec slower/mi, then finishing with 2miles down (6miles total continuous)

All others we will break into your groups for your workout tomorrow.

See you then!

SATURDAY 7/31/10 PRACTICE

Hi All, we are meeting at the corner of Mountain Dr/Gibraltar road tomorrow at 6:30AM.

See you there!

Rusty/Mike

SAT 7/24/10 PRACTICE

Hi All, Practice is at Goleta Beach Parking lot (enter and park on left near restaurant) at 6:30am. Neither Mike nor I will be at practice tomorrow. We both apologize. Here is the group break down according to pace. Remember, if we write your schedule, stick to the total mileage written down. All Marathon groups whether you are St.George, Santa Barbara, Chicago, Portland etc...are doing only 4miles at YOUR MARATHON PACE, NO FASTER. For many of you this will be easy.

If we don't write your schedule, make tomorrow between 12-14 miles total...unless you are just beginning and if so, make it total 9-11miles depending on how you feel.

Below is an incomplete list of pace groups with a **highlighted team captain of each. Team Captains, please make sure you assemble your individual pace groups and announce your pace group before starting so new people don't feel lost. THANK YOU!

8:25/mi-9:00/mi (those at the faster end know who you are, those slower as well ought to know)

Rob Olson (8:25)**

Tony B (8:20-8:25/mi no faster!)

Wendy

Debbie

Jay

Vida

Jules

Gary C

7:50-8:00/mi

Kara Osborn

Claire**

Mike Osborn

Arnie

Katie

Elda

Jill Christ

7:25-7:35/mi

Jim Muir

craig P

Bob Tmur

Maggie M**

Mike Myers

Brett Larson

Stuart S

Michelle Greer

Troy

Rob Simes

6:55-7:05/mi

Jill Z**

Jim Sloan

Dave Thompson

Susie

Joe Macphee

6:35-6:45/mi

Jamie H

Jeff D

Eric

Chrystee

Leif

6:20/mi

Drea (NO FASTER TODAY! HOPE IT FEELS EASY)

Doug

5:45-5:55/mi

Mike Shalhoub

Tim Strand

Ricky Ho

SATURDAY 7/17/10 PRACTICE

Hi All,

We are meeting at the intersection of Mountain Drive and Gibralter at 6:30am tomorrow.

We should have a large group with some new comers so please introduce yourselves to anyone new and welcome them.

Those training for the St.George Marathon 12 weeks from now....your workout (after the warm up) will be 3miles (to the 3mile mark on Mountain Dr) at Predicted Marathon Pace (NO FASTER), then jog slowly back to the 2mile mark, take 2more minutes break then run 10-15sec faster/mile from mile #2 past the start down the hill a mile for your 3rd mile.

Others will either do 2x3miles (#1 at Marathon pace, 10min jog, #2 at tempo effort...10-15sec/mile faster) OR beginners/those not ready yet for such a long workout, will do only the first 3miles at Predicted Marathon Pace.

Mike and I will split those we write schedules for into pace groups as usual.

See you tomorrow!

SATURDAY 7/10/10 PRACTICE

Hi All, we are meeting at San Marcos Hs (Turnpike Entrance) tomorrow at 6:30am. We will be doing a 4mile tempo on the Pebble Hill Loop. We are going to have some fun with finding your threshold effort, so please no wearing watches or GPS during the threshold portion of the run.

We'll get your overall time at the end of the 4 miler, but no paying attention to pace...effort only. Mike and I will be running past you telling you "too fast" or "too slow" to help you find the right effort if you are unsure.

See you tomorrow,

Rusty and Mike

p.s. we'll be giving away some more GuBrew powder if you need/want some

BELATED BIG CONGRATS TO TAMARA AND PATTY B!!

I'm sure everyone knows by now how well Tamara and Patty did last week in the Coeur d alene Ironman Triathlon (first one for both of them).....they truly did a fantastic job....Tamara was 13:56:44 and Patty 11:53:35!! Congrats to both....your coaches couldn't be more proud of your accomplishments.

Saturday 7/3/10

Hi All, this week we are using the SBAA's Semana Nautica 15K as our workout whether you are racing it or using it as your tempo run....if using it as your tempo run, then run the middle 5miles at tempo effort with first 2miles at easy effort and last 2 miles easy and kick in the last .3 (15K =9.3miles) to look like a star:)

However, those that are not here on the 4th, I'll be leading a low key easy run Saturday at Ellwood Shores 6:30am.

People that Rusty coaches (writes schedules for) that are not racing Sunday, you are to just run your easy mileage tomorrow. We'll be ramping it up shortly so enjoy it:)

ONE MORE THING, IF YOU ARE RUNNING THE ST.GEORGE MARATHON IN JUST OVER 13 WEEKS, WILL YOU PLEASE COMMENT WITH YOUR NAME ON THE BLOG SO WE CAN START PLANNING OUR SATURDAY'S. THANK YOU! HAPPY 4TH!

SATURDAY 6/26/10 PRACTICE

Hi all, We are meeting at the Vieja Valley School tomorrow at 6:30am. GOOD LUCK TO THE COEUR D'ALENE IRON PEOPLE RACING SUNDAY!!

See you tomorrow!

GRANDMA'S MARATHON RESULTS

CONGRATULATIONS to DREA and TIM STRAND!! Drea ran 2:53 and Tim ran 2:44 on a hot day with 20mph headwinds! These are truly great performances and show Tim is more than capable of sub 2:40 and Drea an olympic Trials Qualifier sub 2:47...the key now however is to concentrate on improving biomechanics and getting away from the marathon for a while and improve speed at 5k and 10k distances. Far too often we tend to get stuck in the marathon after marathon cycle and then wonder why we run the same times and then get slower and injured. (hint hint :)

I mention this in this context as it's a lesson to all no matter what level runner you are.

WORKOUT SAT 6/19/10 NIKE AT SBRUNNING CO, GOLETA

Hi All, We will be at the Goleta SBRUNNING CO Store (129 N Fairview Ave) Saturday at 6:30am.

Nike will be demoing the frees and will have give aways and drawing for free shoes (1 male and 1 female shoe).

see you then

Mike/Rusty

TUESDAY 6/15/10 6AM WORKOUT

Hi All, although you all know your pace/ability groups and are free to split into them, this workout is such that you could conceivably start together and split naturally as the workout progresses. Don't slack because the old coach isn't there:)!

GOOD LUCK!

3mile w/up,

Mockingbird Lane hills (start Mockingbird and Puente, hard effort to the gate by More Mesa, jog down X 3....after 3rd one run hard from gate to start, jog back UP to gate repeat x3...then two sets (3 up, 3down, 3 up, 3down))

3mi cool down

SBRUNRACE UNIFORMS

Hi all, anyone who doesn't have a uniform can pick up your at the Goleta SBRUNNING CO Store.

Regarding uniforms, we would very much appreciate it whenever possible if you would wear them in local races. Thanks and GREAT job everyone who ran Vicki's 3 K today.

Rusty/Mike

HAPPY BIRTHDAY TO GEORGE WILLIAMS!

George ran a 50k trail race last Saturday for his 51st birthday! (Poor guy couldn't quite make the last K....now that's effort!). Happy 51st B-Day George!

Saturday 6/12/10 Practice WESTMONT COLLEGE

Hi All, We are meeting at the Westmont track tomorrow at 6:30am.

Vicky's 3k (7 1/2 laps around the track :)) is being held here and first heat starts at 8:30am. We encourage you to run it as it's a great benefit over a rarely held, fun distance.....but if you choose not to, we'll see you at 6:30am. BTW, the race will be easier than the workout :)

Directions here:

http://www.westmont.edu/_visitors/directions_to_campus.html

SATURDAY 6/5/10

Hi All, We have the 1/2 Ironman in Hawaii and the State Street Mile this week. No formal practice tomorrow. (Mike is racing in Hawaii and I am in San Diego selling the Select Staffing SBIMarathon and 1/2!)

For those not doing the SS Mile, meet at San Marcos (Turnpike entrance), jog a 30min warm up to Pebble Hill Pl/Calle Real, 2x3mile (first 3mile at marathon pace, 10min jog, 3mile ~15sec/mile fastre than Marathon pace), 3-6miles cool down depending on your overall mileage.

Those we write schedules for know what they are doing.

Drea/Tim: 6miles w/up, 2x4miles at pace assigned (10min between), 4miles after

Rob Olson: workout 2x 3mile (#1 @ 7:40-7:45/mi, #2 @ 7:25-7:30/mi)

**If anyone is unsure of paces they should be running, comment below and I'll get back to you sometime today.

GOOD LUCK!!

SATURDAY 5/29/10 PRACTICE

Hi All, We are meeting at Zizzo's Coffee tomorrow at 6:30am for our workout along with one last downhill time trial before State Street.

Grandmas Marathoners have their long one tomorrow. Bring your fluid to drink as you'll be running the figure 8 around Girsh Park and the neighborhood.

Good Luck to our triathletes doing their last long grueling workout as well as those racing the Coeurdalene Marathon Sunday!

Cut and paste link for Directions to Zizzos:

http://maps.google.com/maps?hl=en&um=1&ie=UTF-8&cid=0,0,9020937526482571244&fb=1&hq=zizzos+coffee&hnear=goleta&gl=us&daddr=370+Storke+Road,+Goleta,+CA+93117-5558&geocode=5376713512262285213,34.426327,-119.868830&ei=1cr_S9TqOp7uNJbY9Ts&sa=X&oi=local_result&ct=directions-to&resnum=1&ved=0CBcQngIwAA

SAT 5/22/10 PRACTICE

Hi All, we will be meeting at 6:30am tomorrow at the Montessori School on Fairview (across from the Goleta Library). We will be doing a combo of 2.5mi loops with the state street milers doing a downhill road TTrial to finish off their workout.

See you there!

Rusty/Mike

SATURDAY 5/15/10

Hi All, Practice is at the Ellwood Bluffs again tomorrow. See you at 6:30am!

Most all of us are in strength/endurance mode and/or re-building from marathons (and there are those that are beginning speed for the SS mile as well as Vicki's 3k)...hence as with last week we will do the 800m downhill at 95% effort at the3 end of the workout for those SS Milers.

Tim Strand: Do your Marathon workout starting at the Ellwood School and follow the SBIM Course. Good Luck!

HUGE SBRUNNING CO SALE DOWNTOWN SB STORE

HUGE SALE SATURDAY at SANTA BARBARA RUNNING SB Downtown store! Up to 75% off of shoes and apparel in the parking lot, 15% off everythingin the store. Don't want to miss this once a year sale....killer deals spread the word!

2010 WINE COUNTRY 1/2 MARATHON RESULTS!

Hi All, We had some great results today at the WC 1/2 marathon. Mike shalhoub ran a fantastic time on the hilly 1/2 course in what had to be a HUGE PR (at least 4minutes maybe 6minutes!...Mike feel free to post your former PR...GREAT JOB!). Ricky had a HUGE PR as well, Congrats! Tim Strand runs a big PR at Marathon Pace effort, not even racing! Same Goes for Drea, running very "easy" controlled marathon pace for first 6, then, according to plan A, flying the last 7+miles almost catching (30sec behind and closing fast!) Julia Stamps, one of the most heralded high school runners ever and many time ALL-American at Stanford (She's GOOD)! Drea's goal is an Olympic Trials Marathon qualifier in 6 weeks and she's ever so close to being ready to do it.

Tekle looks to have run a great one as well. (Is it true you were smoking only a few short years ago? Google "Priscilla Welch" and you might relate:) Actually, here you go:

http://en.wikipedia.org/wiki/Priscilla_Welch

Fantastic job everyone!

Mike Shalhoub 1:17:50 5th overall
Ricky Ho 1:18:21 6th
Tim Strand 1:20:03 8th
Drea 1:21:34 11th (second femaie)
Tekle 1:24:33 16th

SATURDAY 5/8/10

Practice is at Ellwood Shores tomorrow at 6:30am. (Directions: Off at Storke/Glenn Annie, take a right and go ~1.5miles and on your left across from the Ellwood School is the parking lot).

See you then!

Good luck to those either racing or using the Wine Country 1/2 as a workout.

Rusty/Mike

CONGRATS TO GEORGE AND TODD!

George ran 3:06 in the Avenue of the Giants for a PR! Great job George!

Todd Booth (an occasional SBRR runner) ran a 1:12:50 1/2 marathon in Orange County. A great time for a 40 yr old, but more importantly a PR!

GOOD LUCK TO SBRR RUNNERS RACING WILDFLOWER TOMORROW!!

WORKOUT SATURDAY 5/1/10 MOUNTAIN DRIVE

Hi all, neither Mike or Rusty will be at practice this weekend. Our apologies. The Asterisk designate the captain for each group, in charge of making sure all people who belong in this group are here. Below is the workout for each group:

Have a great workout and we'll see you Tuesday.

Mike/Rusty

p.s. .....All who raced Boston are running no more than an easy 45-65minutes easy. Your first workout if you are in one piece will be a tempo next Saturday.

Group #1 30min warmup (15min out and 15min back to start), 5x20sec strides (DON'T SKIP THESE!), 2miles at 85% max HR, 5min jog , 2mi at 90% max HR back to start

Meghan

Ralph (10:30/mi first 2mi; 10:10/mi second 2mi)

Amy

*Fran T (9:30/mi first 2mi; 9:05/mi second 2mi)

Group#2 40min warmup, 2x3miles (first 3 @8:20/mi, 10min jog, second 3miles @ 7:45-7:50/mi) cool down is 25min unless we write your schedule and you need more mileage

*Debbie

Jay

Katie

Michelle

Richard

Rob Olson

Josh Gustafson

Craig P

Vida

Wendy

Group #3 (40min warmup, 2x3miles first one @ 7:55/mi, 10min jog, second 3miles

@ 7:25/mi)

*Tony B

Rick B (10miles at ~7:45-7:55/mi)

Kristin B (10miles at ~7:45-7:55/mi)

Heidi

Bob Tmur

Arnie

Karen Boris

Group #4 (40min warm up, 2x3mi #1@ 7:20/mi, 10min jog, #2 @ 6:55/mi)

Rob Simes

*Brian D

Brett

Lauren

Laura G

Phil G

Patty B

Jill Christ

Ken Hughes

James Kantrim

Group #5 40min w/up, 2x3miles 10min between, #1@6:55/mi, #2@6:35/.mi

*Susie

Jill

Joe M

Mike M

Dan V Allen

Hari

Group #6 40min w/up, 2x3miles #1@ 6:35/mi, 10min, #2 @ 6:15/mi

*Kent

Eric

Jeff D

Leif

Christie B

Group #7 40min w/up, 2x3miles #1@ 6:00, #2 @5:45/mi

*Mike Shalhoub (nice sprint win last week!)

John Loftus

Ricky H

Drea- 8mi warm up, 7miles at 6:20/mi...PLEase no faster)

Tim Strand-8mile w/up, 7miles at 6:10-6:15/mi (Please start 70 sec behind Drea and do not catch her in the first 3miles!)

GOOD LUCK TO GEORGE AND MATT THIS WEEKEND!

George will be trying for sub 3 hrs in the Avenue of the Giants Marathon and Matt Tarka in the Eugene Marathon sub 3:05!

Congrats to Hilary Jacobsen who ran 3:48:19 in the Big Sur Marathon! Great run!!

Jim Sloan In London

Congrats to Jim on an impressive 3:04 in the London Marathon!

SBRR UNIFORMS!

Hi ALL, If you gave us your sizes for uniforms, please come by the SBRunningCO store in Goleta to pick them up asap. We hope you like them. Thanks!

Rusty/Mike

Saturday Practice 4/24/10

Hi All, we will be racing the Gaucho Gallop 10k at UCSB this week.

It starts at 9am, more info here: http://www.UCSBruns.com/

If you can't run the race and you can help that's just as good. John Loftus needs your help.

PLEASE CONTACT HIM AT John.Lofthus@ia.ucsb.edu.

Those that can't or don't want to race, we will be working out at Goleta Beach at 6:30am.

See you there!

Rusty/Mike

SBRR in Boston!

Tim Smith	2:43:53	81.45%	PR
Jamie Haggar	2:55:10	71.31%	PR
Dan Rudd	3:05:03	73.39%	PR
Jill Zachary	3:09:05	76.70%
Susie Adams	3:12:22	74.61%	PR
Joseph MacPhee	3:14:39	67.42%	PR
Betsy Spaulding	3:19:54	79.99%
Elda Rudd	3:23:16	70.61%	PR
John Voorhis	3:31:04	69.17%
Jana McKee	3:32:57	68.88%
Gary Clancy	3:49:25	70.22%	PR
Claire Krock	3:55:09	57.95%
Maggie Mason	3:58:17	69.80%