Hi, Mike and Rusty will be racing the Cross-Country National Champs and will not be at practice tomorrow.
We are in week #2 Boston training and some are racing on Sunday and some training shorter races. Taking this into account here is the workout for all except those whose workouts we emailed them last week:
Meet Goleta Beach 6:30am, warmup 40 minutes, strides x5-6 20seconds, 2x3miles with 7 full minutes jogging in between. First 3 miles at either marathon goal pace OR 80%effort , second 3 miles 15-20seconds faster per mile or 90% effort (tempo or lactate threshold effort).
Cool down with either 2-3 miles or complete the mileage on your schedule.
FYI, if you want to watch the SBRR masters team race as well as any of the other races (Drea is racing the open women's 8k), the link is here: http://www.runnerspace.com/USARunningCircuit
Our race is 8am pst and Drea's is 11am. I believe you can either watch live at those times or watch the feed later.
Have a great workout, see you Tuesday!
Rusty and Mike
Mike Swan and Rusty Snow have over 40 years of combined experience coaching runners of all abilities from the beginner to the Olympic hopeful. They offer individualized coaching plans as well as a "workouts only" option. SBRR works out twice weekly and offer three workouts per week (Tuesday 6am-San Marcos HS, Tuesday 6pm-UCSB and Saturday 6:30am various locals in the SB County area. Location announced weekly on the Blog) contact us: sbrunrace1@gmail.com
Good luck all of you!
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