Friday, April 30, 2010
Thursday, April 29, 2010
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.
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
Ralph (10:30/mi first 2mi; 10:10/mi second 2mi)
*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
Group #3 (40min warmup, 2x3miles first one @ 7:55/mi, 10min jog, second 3miles
Rick B (10miles at ~7:45-7:55/mi)
Kristin B (10miles at ~7:45-7:55/mi)
Group #4 (40min warm up, 2x3mi #1@ 7:20/mi, 10min jog, #2 @ 6:55/mi)
Group #5 40min w/up, 2x3miles 10min between, #1@6:55/mi, #2@6:35/.mi
Dan V Allen
Group #6 40min w/up, 2x3miles #1@ 6:35/mi, 10min, #2 @ 6:15/mi
Group #7 40min w/up, 2x3miles #1@ 6:00, #2 @5:45/mi
*Mike Shalhoub (nice sprint win last week!)
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!)
Monday, April 26, 2010
Sunday, April 25, 2010
Thursday, April 22, 2010
Tuesday, April 20, 2010
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!
Sunday, April 18, 2010