Hi, see you at Dos Pueblos HS tomorrow at 6:30am. All Boston marathoners and Los Angeles marathoners will do a 20min warmup (yes, we know, short!) then start across from tennis courts on CO to Glen Annie, left up to end of rd and turn around back to start and repeat for 8 miles total at Marathon race effort....then finish your long day with 9-10 more miles.
Others will do ONE up and back at tempo/threshold effort (what is tempo/threshold effort for this distance? ~12-15sec per mile slower than 10K race pace OR ~25sec per mile slower than 5 k race pace OR ready for this? Your most recent half marathon race pace. Get it?:) ...oh, yes, OR 85-90% of your max HR...the best and most accurate option. The key is not to race these efforts as this halts your progress as counterintuitive as this might seem, slowing down here will help you race faster on race day.
See you tomorrow,
Mike/Rusty
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
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