Friday, April 27, 2012

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!

Friday, April 20, 2012

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

Monday, April 16, 2012

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!

Friday, April 13, 2012

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

Monday, April 9, 2012

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.

Friday, April 6, 2012

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!