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!