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!!