Saturday 12/29/12

Happy Holidays everyone! We hope you are ready to start working towards a healthy, happy and fit 2013 with some fast race times! We are meeting at Shoreline Cafe 6:30am tomorrow.
See you then,
Rusty and Mike

Sat 12/22

Hi, there is a group meeting at the Handlebar 6am and running from Ledbetter at 6:30.
If your schedule calls for a tempo run go for it. If not and you just want to run with the team.
SBRR will represent.
See you all next Saturday!

SBRR no practice Dec 15 through Dec 25

Happy Holidays everyone! The perfect time for a break of intense workouts is now, so here you are:)
Unless either of us write your schedule and tell you otherwise, the next two weeks are either all easy runs or off altogether to regroup for a great 2013! We wish you all wonderful holiday season and will see you at back at practice on Saturday Dec 29th.
Rusty and Mike

Tuesday 12/11

Tuesday practice- meet at Sbcc 5:45.  Warmup to the skatepark and back to Weldon hill.  6x the hill with 1 min rest at the bottom, 2 groups of 3 done at 85, 90, 95%. After the hills then jog to the track and do 8x200 fast with 200 recovery jog.  Focus is smooth and fast, not times
2 mile cooldown.  Enjoy!

Saturday 12/8/12

Hi, we will be meeting again this week at The Handlebar Coffee shop on Canon Perdido. We'll warmup from there and meet at Chase Palm Park for another fantastic workout aimed to help you reach new levels in this rebuilding process;) see you at 6:30am!

tuesday 12/4

Just a quick reminder that tuesday night practice meets at 5:45 at the entrance to SBCC track.  See you all there

Saturday 12/1/12

HI, Good luck to CIM Racers!! We will be meeting at Handlebar Coffee on Canon Perdido tomorrow at 6:30am. We will be doing a straight tempo run on the roads tomorrow, no grass.
See you then!

tuesday night track 11.27

Hi Everyone,

I will not be at track practice tonight.  we will meet same time, 5:45 at goleta beach and the workout is 10x600 with 1 min rest.  these are threshold repeats.

times( per 400) will be
Ricky's group- 1:20
Carl's group- 1:25
Matt's group 1:32
Richard/Meghan/John 1:36-1:38
Elda's group- 1:42-1:44
Heidi's group- 1:46-1:48
Karen's group.  1:50
Teri's group- 1:52-1:54
Marie/Tamara 2:00-2:02
Peter 2:05-2:06

The following week, we will meet at SBCC at 5:45 at the entrance to the track

Mike

Horny Toad NAU Sale! Friends and Family

Hi Guys, wouldn't normally post this sort of thing, but since it's our own Kim B asking and seems very popular among SBRR Folks, here you are:

Here’s the scoop:

The Nau and Horny Toad Friends & Family offer is here, just in time for holiday shopping and refreshing your own winter wardrobe. Get 50% off full-price Nau & Horny Toad products (excluding Nau's Wool Patrol Hoody, M2 Beanie and 3^rd party products) until Dec. 14!  Just enter the code (DTODD) at checkout onwww.hornytoad.com or www.nau.com.

Feel free to pass this offer on to your friends, family and coworkers (but please don’t post directly to your social media accounts). Our team goal is to raise enough to send our friends at Search for Adventure on a trip with Adventures and Scientists. And if my personal friends/family make a strong showing, I will get $100 to donate to the Gwendolyn Strong Foundation (www.thegsf.org).  So shop, enjoy and tell your friends and family to do the same.  

Saturday 11/24/12

Hi, we are meeting at Shoreline Cafe tomorrow at 6:30am.
See you then!

SSaturday 11/17

Hi Everyone

Practice will meet at 6:30 a.m. at the Fairview school. Looking forward to seeing you all there!

11/3/2012

Hi Everyone,
1 week until SBIM marathon and 1/2.  We will be meeting at zizzo's coffee at 6:30 a.m.  marathoners will be doing their depletion run, everyone else will be doing some fast loops around the park!

Saturday 10/27/12

We will be meeting at Dos Pueblos HS, at 6:30 a.m.  we will be running the first loop of the SBIM course,  see you all there!

SBIM Volunteer Team Captains Heidi Heitkamp and Karen Boris are looking for volunteers willing to serve as course monitors on race day, Saturday, November 10th.  Sign up, by yourself or with a friend, and you will be stationed along the final two miles of the Marathon/Half-Marathon course at intersections and driveways – a great location to cheer on family and friends as they complete the race!  Volunteers will direct runners on the course and will not be responsible for directing traffic, which is up to the law enforcement agencies.  Barricades will be in place and volunteers will be given t-shirts and provided with safety vests, snacks and water during the race.  The time commitment is from 7:15 a.m. to 1:45 p.m. on race day.  High school students are welcome, we provide community service hours.  Please contact Karen Boris at karenboris@cox.net or Heidi Heitkamp at mausybabu@msn.com to sign up or get more information.  Bring your chair, your cowbells and friends to experience the fun and drama of a marathon, expect to be inspired !  

Saturday 10/20/12

Saturday practice will be meeting at Ledbetter beach/Shoreline Cafe at 6:30 a.m.  We will be running up shoreline from Ledbetter along the later miles of the SBIM course.  See you all there.

Saturday 10/13/12

Hi, We are meeting at the Montessori School on Fairview Ave tomorrow at 6:30am. We'll be doing the 2.5mi loop starting at Berkeley/Fairview, North up Fairview, Right on Cathedral Oaks, Right on Kellogg, Right on Berkeley. You should be drinking fluids after EVERY lap. This is a great opportunity to help yourself recover and practice drinking more frequently.

NYC Week #9 (5 loops)
SBIM Week #8 (4 loops)
CIM #5 (3 loops)

All non marathoners (i.e training for any other race but the above): 2 loops at Threshold effort (i.e. tempo run....12-15sec/mile SLOWER than most recent 10K race pace or 10-12sec per mile FASTER than most recent marathon race pace)

CONGRATS TO OUR SBRR RUNNERS LAST WEEK:

Chicago:
Dan Rudd 2:59:26 (PR)!
Elda Rudd 3:42:08
Ida Kane 3:42:08 (marathon debut!!)
Peter Crawford 5:23:28
Pieter Van Meeuwen 5:23:28
Anna Mrowka 3:43:13 (PR)!
Ruth Morales 5:00:58 (PR)!
Tamara Berndt 4:56:50
Marie Schnyer 4:24:47
Beverly Holmes 5:23:28 (marathon debut!!)
Paula Waldman 3:47:58
Ethan Reece 3:05:41


Long Beach:
Jill Christ 3:04, 2nd place! PR
Kate Elliott, 3:12, 5th place! PR

Saturday 10/6/12

Hi, Week #7 SBIM, #6NYC and week #4CIM are here! We will be meeting at Vieja valley tomorrow at 6:30am.

Good Luck to Long Beach Marathoners, Jill Christ and Kate Eliot! LB Half Marathoner Todd "The toll" Booth
Good Luck to Chicago Marathoners: Danimal, Ida, Elda, Tamara, Marie, Beverly, Peter, Peter and Paula!

See you tomorrow,
Mike/Rusty

Saturday 9/29/12

Hi All, We are meeting at Zizzo's Coffee tomorrow at 6:30am.  Here is the agenda:

Chicago/Long Beach/St.George marathoners: (most of you did your last MP workout today, GOOD!....if any in this group didn't do Friday, then.....1mi w/up, 6miles at MP, 5miles cooldown 12miles total)


Select Staffing SBIMarathon runners: easy 60min warmup (unless it's stated differently on your schedule), 2x4miles (first one at Marathon Goal Pace, 10min JOG, 4miles 10-15sec/mile faster than Goal Marathon Pace), 1-2mi cooldown  19-20miles total


CIMarathoners:  60min warmup, 5miles at Marathon Goal pace, cooldown as written on your schedule.

Everyone else, warmup for 30min, strides, then 4mile tempo run, cooldown 12-14miles total


The Loop: Starting on Phelps side of Girsh Park at 5mile mark of SSSBIM Course (see map at www.sbimarathon.com) and running to DPHS (9mile mark)

Rusty will be concierge tomorrow  and will have FLUID Performance (the Electrolyte/carb solution on course for the SSSBIM, November 10th) Two flavors for you to choose from and you guys are the lucky ones to vote on which you like better for race day!)

Rusty/Mike

9/22/12

Hi, we are meeting at the Foothill School on the corner of Ribera/Cathedral Oaks tomorrow at 6:30am.
Good Luck to those ladies racing on Sunday!
See you tomorrow,
Rusty & Mike

Week #10              2 Pebble Hill Loop
Chicago
St.George
Long Beach

Week #6                 2 loops
NYCMarathon

Week #5                     7miles
SBIMarathon & Half

week #2                   1 Pebble Hill Loop
CIM

Saturday 9/15/12

We'll be meeting at Zizzos Coffee, storke rd, Goleta tomorrow at 6:30am.
Chicago/st.george/long beach week #9 long day. Bring fluids as you'll be drinking every 2+ miles.
SBIM/Cim folks 2 or 3x2 mile

See you all then!
Rusty/mike

practice 9/8/12

Hi Everyone,

we will be meeting at ledbetter beach/shoreline beach cafe tomorrow morning at 6:30 a.m.   hope to see you all there, and good luck to Rusty this weekend at the Elliptigo World Championships!!

Saturday 9/1/12

Hi All, We are meeting at Dos Pueblos HS tomorrow.
Neither Mike or Rusty will be at practice tomorrow (stay on task:)

Here is your workout:

Warmup for 40minutes EASY, DO STRIDES x 5-6, then assemble to your normal pace groups to begin.

Chicago/Long Beach Marathoners: Do full Select Staffing SBIM 9mile loop from parking lot at DPHS to in front of the school on Cathedral Oaks....If you are unfamiliar with the course...see here:  http://www.sbimarathon.com/Assets/SBIM+Digital+Assets/Course+Information/Downloadable+Course+Map.pdf


St.George Marathoners: Start in front on Tennis Courts on Side Walk adjacent Cathedral Oaks and do the 2 mile out and back TWICE for a total of 8miles (East on Cathedral Oaks, left on Glen Annie/Storke Rd to the end, turn around back to start and repeat)

Everyone else doing CIM or NYC or Grand Prix, you will do the St.George out and Back ONCE (4 miles) for at Tempo/threshold effort (~10-15sec per mile faster than goal marathon pace at this point)


Good Luck and see you Tuesday,

Mike/Rusty

Sign up Santa Barbara Running Strong Core Class!

Sign ups are now open for the Fall session of Santa Barbara Running Strong held Friday mornings at 6am at Santa Barbara Running Company in Goleta.

SBRS is a mat Pilates class designed to develop and strengthen the core and stabilizing muscles that a runner needs in order to support an efficient stride all the while helping to prevent injuries.  The Fall session will run from September 7th through November 16th.  The cost is $150 due either before or on the first day of class to reserve your spot.  Class is limited to 20 participants and is already over half full.  Participants will need to bring their own mat to class; however, home baked treats for the teacher are discouraged.

Please contact: drea@twomotivate.com to sign up.

--
Drea McLarty

www.twomotivate.com

Saturday 8/25

Hi Everyone,

Saturday practice will meet at 6:30 a.m. at the foothill school off ribiera/catherdal oaks.

See you all there
Rusty/Mike

Tuesday Practice 8/21/12

Hi, Rusty is out of town tomorrow, so you can either attend the PM workout with Mike or here is the workout and paces per group  (Those Rusty writes schedules for know their workouts and paces)

6x1K with 2min recovery jog between


Group 1: @2:05-2:10/400   (Vida, Stephanie, Ruth etc)

Group 2: 1:58-2:00/400 (Linda's group)

Group 3: (Rob and Brooke's group)  1:52/400

#3A (Claire, Maggie etc...): 1:42/400

#4: 1:38-1:39/400 (All 3:20 marathoner goals....Hilary etc..)

#5 (1:30-1:32/400....Jill C etc...)

#6 (88/400....Eric, Jeff, Joy....)

See you saturday....good luck!

Saturday 8/18/12

HI All, We are having TWO workout locations tomorrow taking into account Chicago marathon Prep and St.George marathon Prep.

St.George Runners: 6:30am Mountain Drive

Chicago Runners: 6:30am Fairview School across from Goleta Library

SBIM Runners and all Else can choose any location.

See you tomorrow!

The order forms for SBRR uniforms are up under the SB PIC. If you missed the last order and wish to make one, please do so asap!

SBRR UNIFORMS RE-ORDER

HI All, If you have seen our uniforms, like them and didn't yet have a chance to order all or any part of them, see the links above (one for women, one for men) and re-order by Monday the 27th of August. After you order, SBRunning Co (129 N.Fairview Ave, Goleta) will need payment before the 27th for the order to happen.

saturday 8/11/12

Hi, We are meeting at the Vieja Valley School tomorrow at 6:30am.

SBRR UNIFORM UPDATE: If you ordered one or any part of one, they are waiting for you at SBRunning Co, 129 N.Fairview Ave. Please pick yours up asap!

See you tomorrow!

SBRR UNIFORMS AT PRACTICE TOMORROW!

Hi All, we will distribute your brand new pre-purchased ASICS SBRR uniforms tomorrow at practice!

Saturday 8/4/12

Hi, We will be meeting at Leadbetter Beach tomorrow at 6:30am. FYI, one of our runners, Betsy Spaulding was in a major bike accident and is still in and out of a coma at Cottage Hospital. Jana McKee will have a card for us all to sign tomorrow  at practice. Also, if anyone is interested in helping her or in having updates on her condition, please see www.mealtrain.com?id=mbg24nquq4yt
to access the mealtrain for the Spaulding Family.

Also, We anticipate Uniforms being ready by Monday to be picked up at the Goleta SBRunning Co store, 129 N.Fairview Ave....or if we get our act together we'll bring them to practice:)

see you tomorrow,
Mike and Rusty

Saturday 7/28

Hi everyone,

We will be meeting on mountain drive- at your usual spot on the corner or mtn and gibralter roads at 6:30 A.M. please remember to be quiet and courteous to the sleeping neigbors so we don't wear out our welcome

Saturday 7/21/12

Hi all, workout tomorrow at Dos Pueblos High School 6:30am! See you then!

Saturday 7/14/12

Hi, we are meeting at Handlebar Coffee on Canon Perdido tomorrow at 6:30am!
See you then!

Saturday 7/7/12

Hi, We are meeting at the Vieja valley School tomorrow at 6:30am. (434 Nogal Dr. SB, CA 93111)  
Congrats to all who raced the 58th annual Semana Nautica 15K! Some great racing out there on a perfect racing day. Hope you all had a great 4th!
See you in the AM.

Rusty/Mike

Annual Semana Nautica party, JULY 4th!

Hi all, Kent Harris is having his annual Semana Nautica 4th of July Party after the 15K. He requests you Call him at 967-7672 for Directions (Hint: real close to the 1mile mark on the Semana Nautica 15K Course!)

Saturday 6/30/12 practice

We will meet at the school on fairview avenue at 6:30 a.m.  See you all there.
Rusty/Mike

Saturday practice 6/23

Hi Everyone,
Saturday practice will meet at 6:30 a.m. at goleta beach.  Rusty and Mike will not be at practice this week, the workout will be as follows on the bike path, focused on the upcoming 15k.
40 min warmup- ideally lagoon/UCSB
2x3 miles.  start at the mile 0 of the mconnels course/bike path markers in the parking lot follow the bike path to the 3 mile mark- just past turnpike and before the wooden bridge.
1st 3 miles at marathon effort
5 min recovery jog/regroup
2nd 3 miles return @ 15k pace ( roughly tempo pace give or take 5 seconds per mile)
cooldown
The groups will be as follows
group 1-2- marathon pace, 8:30+, tempo pace 8:10+
group 3- marathon pace 7:50-8:10, tempo pace 7:30-7:45
group 4- marathon pace 7:20-7:30.  tempo pace 7:05-7:20
group 5- marathon pace 6:55-7:10.  tempo pace 6:40-6:50
group 6- marathon pace 6:35-6:45  tempo pace 6:20-6:25
group 7- marathon pace 5:50-6:05  tempo pace 5:35-5:50

have a great workout, and good luck to those racing Ironman Cour D'alene, and Ventura triathlons this weekend.

Rusty/ Mike

Santa Barbara Running Strong Class sign up!

Sign ups are now open for the second summer session of Santa Barbara Running Strong held Friday mornings at 6am at Santa Barbara Running Company in Goleta.

The next session will run from July 6th to August 31st.  Please note that there will be NO CLASS AUGUST 10th.

SBRS is a mat Pilates class designed to develop and strengthen the core and stabilizing muscles that a runner needs in order to support an efficient stride all the while helping to prevent injuries.  Class is limited to 20 participants.  The cost is $100 and please bring your own mat.

Please contact: drea@twomotivate.com to sign up.

Saturday 6/16/12

Hi all! Remember our ASICS SBRR uniform order link is just beneath the map above. Please make your orders by no later than Sunday. Joe, from SBRunning Co needs your checks BEFORE the order goes out on Monday morning (this Monday the 18th of June). So you may write your checks out to SBRunning Company (NOT SBRR) and either give to Rusty Saturday at practice or drop by SBRunning Co in Goleta by Monday 10am and drop it off directly to him. FYI to all SBRR women, We have had a request to change from the Intensity singlet to the "Trial Shimmel" as it's more form fitting. We've made this change. No price difference, Think it's an improvement.

We will be meeting at handlebar Coffee, http://handlebarcoffee.com/, on Canon Perdido tomorrow at 6:30am. Plenty of on street parking and we will meet in their patio area 6:30am. Great owners and I've heard fantastic Coffee.
See you then!

p.s. Good Luck to those racing the Carp All comers track meet tomorrow night at carp HS.

Saturday 6/9/12

Hi, We'll be meeting for practice at the Westmont College track normal time (6:30am) for those not racing Vicky's which starts at 8:30am.
please remember you have one week to order your uniforms or any part of the uniform you wish. They will look great! The link is above, click on the appropriate link, fill out the form and press submit.

See you Saturday!

SBRR ASICS ORDER FORMS! DUE JUNE 18th

Hi ALL, look under the SBIM map above and you will see a specific link to either the men's uniform order or women's order form. Click on the link and what you would like to purchase and press submit! The uniforms will look great and the jackets are fantastic! FYI, The jackets, since the are new for the Fall 2012 will not be available for you to receive them until July 16th.

These ASICS uniforms are our new official uniform and we'd love to see you in them. Thankfully ASICS is the Select Staffing SBIM and Half's new Shoe sponsor as well and we'd like you to support them if possible.
The order form and payment are due by Monday June 18th. Please write payment to SBRunning Company and deliver to Rusty at practice or drop by SBRunning Company in Goleta to drop payment there.
Thanks!

Practice- June 2, 2012

Hi Everyone,

We will having practice at 6:30 a.m. on Mtn drive, at the usual meeting place on the corner of mtn and gibralter.  good luck to all those racing state street mile on Sunday and ojai to ocean!

Saturday 5/26/12 Practice and NEW ASICS UNIFORMS COMING!

Hi, We will be meeting in the parking lot next to Zizzo's Cafe on Storke Rd in Goleta tomorrow. Tempo/Downhill repeats.
We are proud to have ASICS on board as a Platinum Sponsor for this year's Select Staffing Santa Barbara International Marathon, Half and Elite Rehab Relay! That being said, our uniforms will be ASICS and SBRunning Co will be offering them at 25% off retail, logos and all. We will have a google spreadsheet (one for women and one for men) available for you to go to where you will add your name as well as check off your sizes of what you'd like to purchase. FYI, we will have shorts, singlets, t-shirts, pants and jacket available for all to purchase. You may choose any of the pieces or all of them for the full uniform. We will have two shorts options for the women and a t-shirt and singlet available as well for both men and women. They will look great!
The spreadsheets will be up by Sunday 5/27.  We would like all orders by Sunday June 10th for the order on Monday the 11th.
see you tomorrow!

Saturday 5/19/12

HI, We are meeting at the Vieja Valley School tomorrow at 6:30am. Good Luck to those racing tomorrow and Sunday. Congrats to all those that raced the Wine Country 1/2 Marathon last weekend. SBRR runners took home many of the age groups awards and had the overall women's victory in Drea with Jessica in 3rd. 

Overall Female

1. Drea McLarty 1:21:03
2. Emilie Johnson 1:26:19
3. Jessica Douglas 1:27:47

SB Runners placing in Age Group Top 3:
Ricky Ho 1st M35-39 1:16:14 (7th overall)
Tim Strand 1st M40-44 1:17:20 (9th overall)
Steve Kulchin 2nd M55-59 1:30:39
Nash Jimenez 1st M60-64 1:24:24 (18th overall)
Joe Kelley 1st M65-69 1:32:46
Gary Clancy 2nd M65-69 1:49:58
Kate Elliot 3rd F25-29 1:32:14
Sarah Mandes 1st F30-34 1:29:18
Adrienne Hengels 2nd F30-34 1:34:45
Lara Turner 1st F35-39 1:27:51
Desa Mandarino 1st F40-44 1:37:21
Lynelle Paulick 1st F55-59 1:40:27
Karen Beerman 3rd F55-59 1:47:21

Peter Crawford and Pieter Van Meeuwan also PR's in 2:07 on this difficult course. Congrats to all!

Saturday5/12/12

HI, We are having two practice locations tomorrow, since we have many folks running the Wine Countrty Half Marathon in Santa Ynez/Solvang.

Location #1 meeting at 6AM (Rusty will be there):  http://www.runsantaynez.com/upload/Images/ParkingViewing/solvang_parking_restrooms.pdf

Meet in Lot #3 (SEE PARKING MAP LINK ABOVE) 6AM sharp. We will warm up and do a 35min tempo run running from the finish area and do the course in reverse. Beautiful course rolling hills.

Location #2 at normal 6:30AM time (Mike will attend) at Ellwood Shores Parking lot across from the Ellwood School (Directions: 101N from Santa Barbara, exit Glenn Annie/Storke exit, take a left, right on Hollister Ave ~1mile down Hollister Ave on the left hand side of the road.)

Good Luck to all racing tomorrow!!

saturday 5/5

HiEveryone

We will be meeting at ledbetter beach/shoreline cafe saturday morning at 6:30 a.m.  see you all there!

Saturday 4/28/12

Hi, good luck to those racing the Gaucho Gallop tomorrow! All others meet at Zizzo's Coffee (the lot adjacent Zizzo's on Storke rd)at 370 Storke Road Goleta, CA 93117. All folks racing the Wine Country 1/2M will do a 3mile tempo at 85% effort...so lower/more conservative end of threshold, then jog to the bottom of 1/2mile paved hill adhjacent Ocean meadows Golf Course and UCSB Devereaux Creek (we've done downhill repeats here before for State Street mile training), where we will do a few hard repeats, then for some you will do more, others will be done and cool down. See you tomorrow!

Saturday 4/21

Hi Everyone,

Practice will meet at 6:30 a.m. at the shoreline beach cafe parking lot/ledbetter beach. the workout will be 2x4 miles in preparation for the upcoming wine country half. see you all out there

Tuesday 4/17 practice

Hi all,
Rusty is flying back from Boston today and will be back Saturday.
Your workout is:
1600, 4 min jog, 12x200 (45 sec between each); 4 min jog after last 200, then another 1600

Paces:

Group 1: 1600@2:05/400, 200's@50

Group 2: 1600@1:55/400, 200's@47

Group 3: 1600@1:45/400, 200's@45

Group 4: 1600@1:37/400, 200's@43

Group 5: 1600@90sec/400, 200's@38

Others rusty writes schedules for know their specific workout.
See you Saturday!

Saturday practice- 4/14/12

Hi Everyone,

Good luck to all those running Boston on Monday, as well as the Chardonnay 10 miler Saturday. For those not racing, practice will meet at 6:30 a.m. at vieja valley school. See you all there

Tuesday 6AM Practice

Hi All, I am in Boston until next Tuesday. Mike will be at practice Saturday.The workout tomorrow is 12x400 with 75sec jog between each. (unless I wrote specifically on your schedule something different, then of course, do that) If you are racing the 10miler this Saturday stop at 9x400. The pace should be a bit faster than you've been running but not "red lining" 75sec is NOT much time to recover.
Good Luck!

Group pacing as follows:

#1 Margo/Stephanie @1:55
Ruth/Vida 2:05

Ralph: 6x400 @2:40 with 3min between each

#2 @1:50

#3@ 1:40

#4 @1:30

#5@ 1:24

Core strength class for runners!!

The next session of Santa Barbara Running Strong core foundation class will be held for nine weeks starting April 27th and finishing June 22nd.  SBRS is a mat Pilates class designed to develop and strengthen the core and stabilizing muscles that a runner needs in order to support an efficient stride all the while helping to prevent injuries.  Class is limited to 20 participants.
Please contact:drea@twomotivate.com to sign up.
SBRS is held at the Santa Barbara Running Company in Goleta Friday mornings 6am-7am.  The cost is $100.  Please bring your own mat.

Saturday 4/7/12

Hi, We are meeting at Dos Pueblos High School tomorrow at 6:30am. (in the main lot by the tennis courts)
All Boston marathoners no need to show up early for extra miles, you will be doing a 1mile warmup, and then 8miles at marathon pace on the 9mile loop of the Select Staffing SBIM loop(starting as you would on marathon day ~15-20sec per mile slower than pace then by mile 3 into your goal pace).

ALL FOLKS WHO WORKOUT TUESDAY AM, PLEASE CHECK THE BLOG ON MONDAY ANYTIME AFTER 4PM AS RUSTY WILL BE POSTING YOUR WORKOUTS. Rusty will be away in Boston from Tuesday the 10th through the 17th.

Good Luck to those teams we have running the Tough Enough Relay!

Saturday 3/31/12

Hi, Tomorrow workout will be at the Montessori School on Fairview Ave across from the Public library. Both Mike and I will be away tomorrow. Jim Sloan will be our de facto coach making sure you all know what you are supposed to be doing and what group you should be in if you are unsure.

All April Marathoners will do a 6mile warmup, then 2xGoleta Education 4mile loops continuously at marathon pace (8miles total) then your remaining miles.

Everyone else will do only one 4mile loop at 90% effort (what does this mean? If you are normally in group 3, move to group 4) 90% effort is ~15sec per mile slower than current 10K race pace Or roughly 10-15 sec faster than marathon goal pace.

Good Luck to all those racing the Carlsbad 5K this week as well as the Oceanside Triathlon and the UCSB Tri!

See you Tuesday!
Rusty and Mike

Looking for a Host Family to house Elite Athletes

There will be two Belgium Track athletes coming into Santa Barbara for the first 3 weeks of April. I'm hoping to get a host family for them to stay at while in Santa Barbara. I currently live across from the Ellwood Butterfly Preserves so Goleta would be ideal but any place would be great. They will have a car while in the States so transportation help won't be necessary. The two guys both speak english and are two great guys. If anyone has one or two rooms available and would like to host please feel free to email or call me. They will be racing on the weekends at Stanford, UCLA, and Mt. Sac so they shouldn't be to much of a burden.

Thank You,

Tommy Schmitz
608-438-7282
milertom@gmail.com

Saturday practice 3/24/12

Hi Everyone,

We will be meeting at foothill school @ 6:30 a.m. We will be doing our workout on the famous Pebble hill loop. See you all there!

neurotopia runners study

Hi Everyone,

Peak Performance Project of Santa Barbara is doing an investigation to determine if their brain evaluation application from neurotopia called a neuroprofile sheds light on what makes endurance athletes unique. We are looking for participants to take part in an assesment. This will take approximately 1 hour, and will provide the subject with an evaluation of their specific brain information related to sports performance. Neurotopia is currently being used with world class athletes in skill sports ( baseball, volleyball, basketball etc) to improve the mental aspect of their game and we are in the process of determining how this relates to the endurace community. Those interested should contact Matt Aronson @ maronson@p3.md

Thanks,
Mike

Saturday 3/17/11

Hi, practice is at Leadbetter (shoreline cafe) tomorrow at 6:30. Rain or Shine!

Saturday 3-10-12

Hi, we'll be meeting at the Vieja Valley school this week.
See you at 6:30am!

Saturday 3/3/12

Hi, meeting at Shoreline Cafe tomorrow 6:30am!
See you all then.
Congratulations to two of our runners, Katie Vining and Wendy G,
For completing the bar exam this week!
(now time to get serious ladies:)

saturday 2/25/12

Hi, We are meeting at the montessori School on Fairview Ave tomorrow at 6:30am. See you all there!

Saturday 2/18/12

Hi, Practice tomorrow at Dos Pueblos HS 6:30am. April Marathoners (after warmup) will start at the top of Glenn Annie and run down the hill to Cathedral Oaks, take a right and run to the former start of that out and back 4miler (in front of the School), turn around, go back up to the top and finish the last two miles down the hill (6miles total) (down, up, down).
Non-Marathoners will do down then up for 4miles at threshold effort...85-90% effort.

Folks we have running grass will run behind the school on the fields and possibly golf course. (after warmup, 30min at 85% effort continuous, cooldown)

See you tomorrow

Saturday 2/10/12

Hi, both Mike and Rusty are away racing the cross-country national championships in St.Louis this weekend and won't be at practice.
Jim Sloan and Jill Zachary have kindly and volunteered to lead practice in our absence.
We will be meeting at the Montessori School across from the Goleta Library on Fairview at 6:30am.
For those training for the Boston marathon or another April marathon you will run 5 miles at marathon pace after your warmup
For those training for the Carlsbad 5k or any other race other than a marathon or ultra, after your warmup you will run 2x2.5 mile loop (*#1@80% effort, 5 min jog, #2@90% effort)
*80% effort is ~marathon race race or slightly slower or "easier" than tempo pace. 90% effort is ~10-20 seconds faster per mile than 80% effort.
Those training for the LA Marathon after your warmup, do 4 x the loop ~10 miles at goal marathon pace

Warmup is 40 minutes easy for everyone
Those we write schedules for should complete assigned miles for the day after the workout.


Jim and Jill will explain the loop (2.5 miles) to everyone and break everyone into pace groups.

See you all Tuesday!

Saturday 2/4/12

Hi, Practice is at Zizzo's Coffee Shop at 370 Storke Road (parking in the lot adjacent Zizzo'z), Goleta. See you at 6:30am!

Elliptigo at SBRunning Co Saturday 1/28/12

Hi all, great opportunity to try an Elliptigo this Saturday at practice. Meeting Saturday at SBRunning Co/Hazards downtown Santa Barbara on lower Anacapa St 6:30am as usual.
As some of you know, I have an Elliptigo and use is as a supplement to my training and have found it to be the best cross training for runners bar none. For anyone who has hip instability or rotational injuries the elliptigo is perfect for you as well. It's an amazing machine that can climb to the top of Gibraltar and fly back down.

Here is a link to check then out...http://www.elliptigo.com/

Feel free to bring anyone to practice you think might be interested in trying an elliptigo.

See you Saturday.

Saturday 1/21/12

Hi, We are meeting at the Vieja Valley School, 434 Nogal Drive, Santa Barbara 93110 6:30am.
See you there rain or shine!

Saturday 1/14/12

We will be meeting at 6:30 a.m. at the Goleta SB Running company for a workout at Lake Los Carneros. Hope to see you all there

Olympic Marathon Trials on TV! Sat Jan 14th 12-2pm

There is gonna be some great racing! Check it out....

http://content.usatf.org/vo/?FileID=edf7b5b6-bf63-419f-a598-d01a8f5ad39d&m=4f526079dfa71743b2a0a6015d48d3c7&MailID=22511744

SBAA/SBRR....The details!

SBRR Coached Workout Program 2012 Summary
By: Jim Sloan
 
We’ve had several questions about how and what to pay for the SBRR coached workout program. Listed below is an outline of the program and how it works.
 
Starting in January 2012, all Santa Barbara Running and Racing (SBRR) coached athletes need to be members of the Santa Barbara Athletic Association (SBAA). You don’t have to be a SBRR coached runner to be in the SBAA but you need to be in the SBAA to be a SBRR coached runner. The SBAA subsidizes the SBRR coached workout program and has previously offered a discounted rate to its members. This discounted rate will continue, as all SBRR runners become SBAA members.  
 
The coaching program is provided by Rusty Snow and Mike Swan and you may participate at either of two levels: Tuesday/Saturday workouts (level 1) or a daily written schedule (level 2).
 
Level 1, Tuesday/Saturday workouts are group workouts provided by Mike and Rusty. You just show up and they will put you in an appropriate group and outline a workout for you and your group. They will monitor your performance towards your specific goal and help you achieve it. The Tuesday workout is a track, or interval workout and is currently scheduled for 6:00am (Rusty) and 6:00pm (Mike). Check with Rusty or Mike for specific times and locations. Saturday workouts are longer tempo runs. They are held at 6:30am at various locations around SB and Goleta. The location is posted on the SBRR blog sometime on the day (Friday) before the workout.
 
Level 2, the daily written schedule program is designed to provide runners with a specific goal (a race, a series of races, achieving specific fitness or time goals, etc) the ability to have their training schedule broken down into daily workouts. Once a week you will receive your workouts for the week. This will include miles, pace or effort, rest days, training advice, etc. You will also participate in the group workouts on Tuesdays and Saturdays and receive feedback from the coaches based on your performance and fitness gains either during the group workouts or reflected in your weekly schedule communication.
You can switch between levels at any timIe by discussing it with Mike or Rusty. If you are training for a specific race, say a marathon and you do the daily written schedule while building up to the race you can reduce it to the Tuesday/Saturday program for the period after the race while you recover and planning your next big race.
 
The cost of this program is as follows:
 
• SBAA membership: $30/year (mandatory for all SBRR runners and SBAA club members).
• Grand Prix participation: $10 (strictly optional to all SBRR and SBAA members). See SBAA website for info on the Grand Prix series of races and awards.
• SBRR Coached Program Participation: $100/year (mandatory for all SBRR coached athletes at any level).
• Monthly SBRR Coached Program fees:
o Level 1 (Tuesday/Saturday): $35/month
o Level 2 (Daily Schedule): $100/month
 
SBAA membership dues are renewed on the anniversary of your membership date (ie: if you joined in June of 2011, your renewal dues are due in June of 2012).
SBRR Coached Program Participation fee is due on January 1 or whenever you join the program. If you join in June, the fee is still $100 and will need to be renewed on January 1 of the following year (ie: it pays to join early and have fun all year long!)
Monthly SBRR Coached Program fees are due at the beginning of each month.
 
We are currently working on being able to collect all payments listed above on the SBAA website. Currently we have the capability to collect SBAA membership dues, Grand Prix entry fees and the $100 SBRR participation fee. The monthly fees are not on the website yet but we are working on it. We have had a few issues with PayPal and accepting payments on the website. Should you experience any problems with this please make your payments directly to Brooke or Katie (See Mike or Rusty if you haven’t met Brooke or Katie yet). If you pay Brooke or Katie please make out 2 checks, one for the SBAA membership ($30) and the SBRR participation fee ($100) payable to SBAA and the monthly programs fees ($35 or $100) payable to SBRR. Brooke and Katie are the keepers of the payment log so please make sure that you give your check directly to them in order to be properly credited. If they are not available at a given workout when you want to make a payment please see Mike or Rusty who will provide you with their email or phone so you can contact them directly.

Saturday 1/7/2012

Hi, We'll be meeting at the Vieja Valley School tomorrow at 6:30am to start rebuilding and getting strong and fit for the Spring season!
See you tomorrow!

Keep injury free when training this Spring...great opportunity below!

The Santa Barbara Running Strong core mat class will be back in session this spring at the Santa Barbara Running Company in Goleta.  The spring session will run 12 weeks starting January 20th and finishing April 6th.   Class is held on Friday mornings from 6am-7am at the Santa Barbara Running Company.  Please bring your own mat.
This class is designed to strengthen your core and stabilizing muscles for healthy running or just a better butt.  Running is not required!
Registration is now open and will close when class is full: Drea@twomotivate.com
The Details:
Santa Barbara Running Strong Core Mat Class
Santa Barbara Running Company in Goleta
Friday morning’s 6am-7am
12 weeks: 1/20-4/6
$150
Bring your own mat