Friday, August 30, 2013

Saturday 8/31/13

Hi,
We are meeting at Vieja Valley School tomorrow.
All early October marathoners (Portland, Berlin, Chicago, long beach)
You have a 5mile warmup. BE READY to run your marathon pace portion of the workout at 6:30 if possible. (You'd have to arrive early)
All Select Staffing SBIVM runners, half marathoners and non marathoners warmup 4 miles and be ready to run your 5 miles at marathon goal pace at 6:30. (You arrive early too)
All CIM runners, run 45 easy minutes (unless I've told you otherwise) and be ready to do your workout by 7:15am. (3mi tempo, wood chips, 3 mile tempo)
Early start will help with heat.
Bring plenty of fluids!!

Friday, August 23, 2013

Saturday 8/24/13

Hi, We are meeting at Shoreline cafe tomorrow at 6:30am.
Berlin, Portland and Chicago Marathoners will be doing 3x3mile on Flats terrain. Others will be doing 2x3mile.
The 3mile loop:
Starting at Shoreline cafe running East toward Milpas on the Bike path, turn left at Milpas/bike path and head back West on the side walk or Road if you feel confident that traffic and SB police will be kind to you finishing the 3miles at State street intersection with the bike path (The dolphins)...your recovery jog between repeats is to jog back to Shoreline cafe, quickly drink your electrolytes/Carbs, then repeat.

The 3x3milers should be as follows :#1@ 10sec slower than Marathon goal pace, #2@ Marathon Goal Pace, #3@10-20sec faster than Marathon Goal pace.....How to determine if 10 or 20sec per mile faster?
10sec per mile faster if you are very well trained and fit running over 50-60miles per week.
Probably closer to 20sec per mile faster if running less than this. Don't race the last one!

See you then,
Rusty/Mike

Friday, August 16, 2013

Saturday 8/17/13

Hi All,


We are meeting at DPHS tomorrow at 6:30am.  All Berlin Marathoners will be doing the Full 9mile loop of the Select Staffing Santa Barbara Int'l Vet Marathon Course (from DPHS around the loop finishing at DPHS) after their initial warmup miles.
Portland/Chicago Marathoners will run the first 7miles of that loop which is roughly 400m West/North of Ellwood Mesa on Hollister before the Winchester Canyon overpass.

If you are racing McConnells 5K or 10k, then tomorrow is an easy short mileage day for you with strides.

All others will do the first 4miles of the same loop (finishing on El Colegio in IV) as a TEMPO RUN (~10-20sec/mile faster that marathon race pace).

...and there are others who are doing something slightly different and you know who you are, so no confusion:)

See you bright and early,

Rusty and Mike

Monday, August 12, 2013

Tuesday 8/13 6AM workout details

Hi, workout for those racing the WestMONSTER  on Thursday is 4x200@mile race effort, with a 200 meter jog between.
For those racing McConnells 10k Sunday, 3x1600 @5k race pace with 4min jog between
All marathoners Portland, SBIVM, Berlin, Chicago, CIM (even if racing McConnells)
5-6x1600@10k race pace with 4min between each


Paces vary as usual between efforts and groups as well as individuals. Those I coach know their paces. If you as an individual don't know what pace to run, send me an email at sbrunrace@yahoo.com and I will let you know.

See you all Saturday,
Rusty

Friday, August 9, 2013

Saturday 8/10/13

Hi, Mike and Rusty are out of town this week. The workout is outlined below and Tamara will reiterate it at practice tomorrow.
Rusty will be gone through Tuesday next week, so the Tuesday 6AM workout will be posted here by Monday morning.
Tomorrows workout will be at Goleta Beach 6:30am.

Portland marathoners: 10 mi warmup, 6miles@marathon pace, 4easy cooldown
Berlin: 6mile warmup, 2x4miles (1st@mp, 10min jog, 2nd@10-15sec/mi faster), 4-6miles easy

All others: 40min warmup, 2x3miles with 5-7min in between, 1st@marathon pace or ~80%effort, 2nd@10-15sec/mi faster

Have a great workout! See you next Saturday.

Friday, August 2, 2013

Saturday 8/3/13

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