Mike Swan and Rusty Snow have over 40 years of combined experience coaching runners of all abilities from the beginner to the Olympic hopeful. They offer individualized coaching plans as well as a "workouts only" option. SBRR works out twice weekly and offer three workouts per week (Tuesday 6am-San Marcos HS, Tuesday 6pm-UCSB and Saturday 6:30am various locals in the SB County area. Location announced weekly on the Blog) contact us: sbrunrace1@gmail.com
How to Pay for SBRR
1. Use the Paypal button on the right-hand column and pay $125 for your yearly membership.
2. Then select which type of coaching you want (general coaching $40/month or personal coaching $120/month).
Friday, April 30, 2010
Thursday, April 29, 2010
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!
Monday, April 26, 2010
Sunday, April 25, 2010
Thursday, April 22, 2010
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
Tuesday, April 20, 2010
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
Sunday, April 18, 2010
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% |
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