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.
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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