Friday, September 28, 2012

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

Friday, September 21, 2012

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

Friday, September 14, 2012

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

Friday, September 7, 2012

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!!