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