SBRR OFF 12/5/2020 through Jan 2nd, 2021 Covid and Holidays and 2021 Yearly Fee

 Hi, 

CONGRATULATIONS to all who raced the Virtual Half Marathon last week! We think it was a huge success with some great performances! Rich Cagley raced to a 1:19:31 PR by over 2minutes! which is also a National Class Age Group performance! Roy McLaughlin raced to a 1:30:31PR BY OVER 4MINUTES! Roy has worked very hard and been extremely consistent which led to his incredible personal best.  Jim Cathcart racing his first half marathon with a time goal of breaking 2 hrs did just that at 1:54! Alejandra Santos ran a great race as well! We are proud of all of you.

After consulting with our resident infectious disease expert, Lynn Fitzgibbons on the status of our community as it relates to Covid, We have decided to postpone practice starting tomorrow through January 1st. In Lynn's words, "The Stakes are too high to continue gathering at this point" We will reconvene for practice (depending on where we are with Covid at that time) on Saturday January 2nd.  This timing works great in terms of rebuilding after our virtual race series. We recommend taking at least 2 weeks and doing only easy mileage and 6-8x100m strides 3xweekly after your easy runs. We will post workouts again for the week of Dec 21st and they will be threshold workouts 85-90% Max HR type with shorter recovery jogs.

Reminders: 

Anyone who wants our incredibly functional yet fashionable SBRR masks, they are $12 each and are easy Stocking stuffers. Send us an email at sbrunrace1@gmail.com and we will arrange delivery and/or pick up.

Don't forget to sign up for 2021 by paying the yearly 2021 $125 fee using the PayPal button in the       righthand column of this blog. By doing so on time (no later than jan 10th), you assure yourself that you will receive our extremely stylish 2021 version SBRR hoodie or similar.

Lastly, We wish you happy, safe and fit holiday season!

Rusty and Mike

Saturday 11/28/2020 SB VIRTUAL HALF MARATHON!

 Hi, We will see you all at Goleta Beach tomorrow at 6:30am! We have our last race in the Virtual Grand Prix Series, the Half Marathon.  Keep in mind the actual course starting and finishing at the same point is over a half marathon distance. Those that are racing, GOOD LUCK!. Those that want to use this as a workout only, thats fine too. We recommend running an easy 30min, then 25min at Threshold effort and the remainder easy. We will be taking everyones water/Carb/Electrolyte solution and putting it on a table  where the Bike Path intersects with the Maria Ignacio trail over the bridge at Patterson. This intersection is  at the 1.5mi mark, 7.25mi mark and 11.8mi mark....so no need to carry your fluids if you choose not to.

Please take a close look at the map as I think we mentioned that after the Foothill School on Ribera the course takes a right on Cath Oaks then Right on Turnpike.....THAT WAS INCORRECT........the course takes a right on Cath Oaks then then very next right on San Marcos....see below. 

Starting time: 

7:10AM: 6:30/mi and faster

7:11AM: 7:30/mi or faster

7:12AM: 8:30/mi or faster

7:13AM:  12min/mi or faster (everyone else)

See you all tomorrow!

Rust/Mike

Create Routes or Search for a route from millions at MapMyRun

Saturday 11/21/2020

Hi, we will be meeting at Vieja Valley Elementary School tomorrow at 6:30am. see you then! Rusty/Mike

Saturday 11/14/20

Hi Everyone, We will be meeting this week at 6:30 am at Goleta Beach park, in the lot closest to the Beachside Bar/Cafe. We will be working out on part of the upcoming virtual half marathon course Next week is birthday week for the coaches, and I would like to let everyone know about a fundraiser that Mike will be doing. I will be seeing patients continously from 8:00 am tuesday until 9:00 am wednedsay 11/18. This will be 25 hours nonstop to raise money in order to fund a scholarship for minority students attending USC's Doctoral program of Physcal Therapy. Details are online at www.ptforaccess.com appointments can be scheduled through the website, and are on a donation basis. Please come out, espcially in the night to celebrate and raise money for a good cause.

Saturday November 7, 2020. VIRTUAL 10K RACE

Hi, We will meet at the Montessori Elementary School on Fairview Ave tomorrow at 6:30am and warmup for 30min to the start to the Virtual 10k... please review the course We will start promptly at the following times whether you are racing or doing a tempo run for the 6.2mile course tomorrow. Schedule: 7:15AM 6:30/mi or faster (sub 40min) 7:16am 7:15/mi or faster (sub 45min) 7:17am 7:55/mi or faster (sub 49:30min) 7:18am everyone else

Saturday 10/31/2020 Happy Halloween! Tuesday Evening Track Location change this week

Hi, Tuesday evening track this week will meet at Vieja Valley Elementary School. We will be meeting at Mountain Drive/Gibraltar Rd tomorrow at 6:30am. See you all there and Happy Halloween! Mike/Rusty

Tuesday workout 10/27/2020

Hi Guys, some of you that receive schedules have your workout already. The following workout can be done on the roads or track....try NOT to look at your pace for the first 12min and last 12min and pay attention to your effort only and later look at your pace. For all others: warmup 3-4miles, strides x 5, 12min@90% effort, 4min jog, 4x400@5K Race effort with 90sec between, 4min jog, 12min@90%effort, cooldown Good luck and see you Sasturday! Rusty/Mike

Saturday 10/24/2020

Hi, Congrats on those that raced the Virtual 5miler last week! We will be meeting at Montessori School, 401 N.fairview Ave, Goleta across from the Goleta Public Libary tomorrow at 6:30am. THERE WILL NOT BE PRACTICE THIS TUESDAY AM OR PM THIS WEEK....We will post the Tuesday workout on Monday by 6pm. See you tomorrow! Mike/Rusty

Saturday 10/17/20 Virtual 5 Miler

Hi Everyone, Tomorrow is our third virtual race, the 5 mile course on Farren road. We will be meeting at 6:30 a.m. at DPHS. It is a 3 mile warmup to get to the course at the corner of Farren Rd. and Calle Real. the first group will start at 7:15, with anothe at 7:25 and the final group at 7:35. Please self seed with those anticipating sub 35 minutes in the first group, sub 40 in the second and 40+ in the 3rd. For those unable to participate in the 5 Miler, we will outline a workout on Glen Annie. We are looking forward to seeing you all there!

Saturday 10/10/2020 .....announcements

Hi, 

First off Gary Clancy is home and recovering well! Gary Paid for an unlimited number of SBRR runners to to the virtual Summit for Danny. Lets get as many folks as possible to participate! Please sign up at www.summitfordanny.org....click "Register" and look for "if you are a guest of a sponsor "Click here" then pick Santa Barbara Running to enter.

Lastly, Terra Thomas is looking for old magazines to make vision boards with her daughter....so if you remember what magazines look like and actually still have paper versions and would like to get rid of them, please bring to practice tomorrow!

We will meet at Handlebar Coffee on Canon Period tomorrow at 6:30am.

See you all then!

Rusty/Mike

Saturday 10/3/2020.....BRING RACE BIB FOR GARY CLANCY

 Hi,  if you haven't heard one of our very own and one of our very first SBRR members, Gary Clancy, went into "Sudden cardiac Arrest" a few days ago. Thanks to his wife's quick thinking and CPR she saved his life and at this point it looks like Gary will recover  with no heart and lung damage. GREAT NEWS! 

We are collecting old race bibs with words of encouragement, love and strength for Gary (Thank you Elda for your work on this and your idea). Please bring one tomorrow and give to Elda.

Tomorrow's workout will meet at Vieja Valley and we will be doing the Via Roblada Loop...

See you all tomorrow at 6:30am.

Rusty/Mike

Saturday 9/26/2020 and Joe Howell

Hi, Congratulations to everyone who ran the Virtual 5K last week! Great Job! We have 3 weeks until the 5miler, 6 weeks to the 10k and 8 weeks to the half marathon. 

Tomorrow's workout will meet at the Vieja Valley Elementary School at 6:30am!

We will be doing a 4.67mi tempo/threshold run tomorrow, which is below....starting from the tennis courts heading up Las Palmas left on Via Presada, left on Via Tranquila, left on Las Palmas, then re trace your steps taking a right on Lago Dr and a right on Estrella and back to the start and repeat 2x...so...one 2mile loop and 2x the shorter 1.28mi loop for a total of 4.66:)

One more thing on the agenda:

Most of you know Joe Howell, who has been an active member of SBR&R over the years. 

Joe has been serving on the SB County Board of Education for more than 20 years. This is the first year he is on the ballot with an opponent. (Note that he is NOT running for the SB Unified Board; this is the SB COUNTY Board of Education.)

Please visit Joe’s campaign website www.howellforcountyschools.com and go to the “Join Us” page to support Joe with your endorsement, posting one of his yard signs and/or your donation. 

Joe’s name will be near the bottom of your Nov. 3^rd election ballot if you live in his “Trustee Area #6”, which is described on his website.

Saturday 9/19/2020

 Hi Guys, our second race in the SBAA's Virtual Grand Prix is here! If you are racing tomorrow, please sign up here https://sbrunning.org/event-3883099

We meet at Shoreline cafe tomorrow at 6:30am.....the course is the Nite Moves Course starting at Shoreline Park. 

First race will be at 7:15AM sub 18:30min (sub 6:00/mi) and each subsequent heat thereafter will be every 5min.

Race #2: 7:20AM sub 20:00min (Sub 6:30/mi)

Race #3: 7:25AM sub 22:00 (sub 7:05min/mi)

Race #4: 7:30AM sub 24:30AM (8:00/mi)

Race #5 7:35AM Everyone else

We don't know how many people will be racing, but if any of the groups are too large we will split them up.

If you do not want to race, then pick an appropriate heat and use it to do your  3mile tempo/threshold run.

Good luck and see you tomorrow!

Rusty/Mike

Saturday 9/12/2020 Virtual Boston Marathon Day and 1 week to SBAA Virtual 5K....and more SBRR Masks available for purchase!

 Hi, 

Good luck to those running their Virtual Boston Marathon tomorrow....if anyone wants to cheer or support, Christina, Lynn, John Zaid, John Sim, Mary and others....they start at 6am from Goleta Beach...see their Course:

https://www.mapmyrun.com/routes/view/add_to_website/3412542010

We will meet for practice tomorrow at 6:30am at the Foothill Elementary School...which is the 12mile mark on their marathon course...they should pass here ~7:45-8:00am.

We will also have our SBRR branded masks for those who would like to purchase one or multiple masks..$12 each, exact change please:)

See you tomorrow,

Mike/Rusty

Saturday Practice is BACK (again:).....9/5/2020

 Hi, We are a few weeks away from our second race in the Virtual race series....5K on the Nite Moves Course....it was a wonderful treat to watch those that raced last week race....GREAT JOB! 

We will continue to be mindful of Social Distancing Protocols as we return again to Saturday Practice. Speaking of this, we have our SBRR Masks ready for purchase

 and will bring them tomorrow. They will be $12 each, PLEASE bring exact change. Limit purchase is 3 masks per person.

We will be meeting at the Vieja Valley Elementary School tomorrow at 6:30am.

See you all then!

Mike/Rusty

Saturday 8/29/2020. Virtual Mile! DPHS

 Hi,

Here we are in our first race of our virtual season....

Don't forget to sign up for the Virtual Grand Prix Series....https://sbrunning.org/event-3883099

Also, if you don't have the Strava App and you want your race recorded then download it...We will time you regardless. Some are ready to race and some are not. Do not stress over it, just do what you can. If you do not want to racer, then come to cheer and we will have a workout as well.

 We will be hosting a social distanced event, with several heats for sbrr members.  We are meeting at DPHS tomorrow@ 6:30 am.  Warmup will be out to the end of glen Annie with the first heat starting at 7:10, leaving at 10 min intervals.  1st heat will be sub 5:00 potential, heat 2 5:00-5:45, heat 3 5:45-6:30, heat 4 6:30-7:00. Heat 5 7:00+ 

On another note, our SBRR branded masks will be here next week:) 

Looking forward to seeing you all tomorrow!

Rusty/Mike

Saturday 8/22/2020

 Hi Everyone,

Don't forget to sign up for the Virtual Grand Prix Series....https://sbrunning.org/event-3883099

1 week until the virtual mile.  We will be hosting a social distanced event, with several heats for sbrr members.  The plan is to meet at DpHS,  Saturday 8/29 @ 6:30 am.  Warmup will be out to the end of glen Annie with the first heat starting at 7:10, leaving at 10 min intervals.  1st heat will be sub 5:00 potential, heat 2 5:00-5:45, heat 3 5:45-6:30, heat 4 6:30-7:00. Heat 5 7:00+ 

For this weeks workout

Warmup plus strides

Then 2 miles flat at 80-85%, jog 5 min, 1x800m at slightly faster than mile pace- ideally downhill. 7 min jog, then another 1 mile at 80-85%

Cooldown

Rusty/Mike

Tuesday AM workout 8/18/2020

 Hi Guys, 

I won't be at the workout....Here it is:

Warmup

2400@threshold effort on the Track, 5min jog, 2x800@95% effort with 5-7min between...take the first 800 on the closer to 91-92% then the last one after PLENTY of rest at 95%.

Cool down

Have a great workout!

Rusty

Saturday 8/15

 Hi everyone

For tomorrow, 2 weeks until the virtual mile

40 min warmup

3 miles tempo effort at 80-85%, jog 5 minutes.

1x1/2 mile at mile race effort on a gentle decline, 

5 minutes jog

1.5 mile tempo effort at 80% to clear out your legs from the hard effort

30 min cooldown

Saturday 8/8/2020 Three weeks from Race #1 Virtual race Series

 Hi, Tomorrow's workout: 

We hope you all had a great week and are healthy. our SBRR masks should be ready in a couple weeks at most. If you want to purchase one or more than one, send us a note @sbrunrace1@gmail.com and we will set them aside for you. (see previous post for what hey look like)

Warmup, 3-5miles easy, strides x 5, 3miles@Threshold effort, 7min jog, 2x400 Ideally on a decline no steeper than 5%...gradual is best...at 95% effort with as much rest as you want...but at least 3-4min between reps as we want you to push your high end speed here and have full recovery between each...as much as 10min between is fine too....complete your mileage on the cooldown...3+miles

See you Tuesday,

Rusty and Mike

Saturday August 1st, 2020

Hi, Hope you are all staying healthy and getting fitter by the weeks!

Tomorrow's workout as we are 4 weeks away from our first race (AUG 29th), the Mile, in the SBAA Series:

warmup 30-40min easy, strides x 5-6, 3miles@85% effort....lower end Threshold run (stay controlled and conservative), 7min jog, 1mile@40-50sec per mile faster than you the pace you averaged on the 3miles, 4min jog, 2min@15-20sec a mile faster than the mile pace, cooldown remainder of your mileage.

Have a great workout.....see you Tuesday!

Rusty and Mike

Saturday July 20

Hi Everyone
5 weeks until the virtual state street mile!
For this week
40 min warmup and strides x 4
Gentle 3 mile tempo run at 80-85% jog 4 minutes
4x90 seconds at mile effort with 90 second jogs between
Jog 3 minutes
1 mile at slightly faster than 5k effort.  90-95%
40 min cooldown
We miss seeing you all!
Rusty/ Mike

Nutrition help for SBRR Members!!

For those of you looking to improve your nutrition, be sure to check out Quokka (www.quokkakitchen.com), a new and exciting meal delivery service with roots in the local running community. Quokka develops a personalized nutrition plan for each member, and then delivers local, nutritious, ready-to-eat meals that are tailored to that plan, from chef Julian Martinez, executive chef of Santa Barbara's Barbareño restaurant.

Quokka meals are great for endurance athletes because they are cooked 100% clean, with zero processed vegetable oils or refined sugars, so you recover faster from long runs or harder efforts on the track. Plus, the Quokka team will vary the amount of carbohydrates, fat, and protein in each of your meals to fit your training plan, so you know you're getting the right nutrients to fuel your performance.

Quokka was founded in Santa Barbara by Julian Martinez, Kevin Lunn, and Hunter Rusack, and currently delivers to members in both Santa Barbara and Los Angeles. Julian and Kevin ran competitively in high school and college, and met while competing against each other in Santa Barbara for their respective high school track teams (Cate and Laguna Blanca).

SB Running members will receive 20% off for your first 2 weeks of Quokka meals. Visit www.quokkakitchen.com to learn more, and enter code "SBRUNNING" (all one word) during check-out to apply your discount.

Saturday 7/18/2020

Hi, Another Saturday with no group practice. In case you are having motivation issues...we have our first Virtual mile race in 6 weeks...Aug 29th!:)

Tomorrow's workout:

warmup 30-40min, strides x 5, 1.5mile@threshold effort, 7min jog, strides x 3-5, 800 slight downhill @95% effort, 5min jog, 1.5mile@threshold effort, cool down mileage depends on your overall mileage.


See our new SBRR Masks which will be ready for purchase mid August......just to wet your whistles...here's a sneak peak:)

Have a great workout tomorrow....see you all Tuesday!

Rusty/Mike

Saturday 7/11/2020

Hi, No official practice again tomorrow, but Tuesday workout felt safe and worked well so we will continue with Tuesday AM/PM practice for now.
Reminder of our race schedule:


We have put together dates for our virtual races....we will run the race schedule outlined by the SBAA here: https://sbrunning.org/event-3883099
If you would like to be included in the Grand Prix, then use the above link to sign up.

The dates we will focus on for the races are as follows:

Mile: Aug 29th

5K: Sept 19th...same dates as proposed carlsbad

5Mi: Oct 17th

10k: Nov 7th

Half marathon: Nov 21 or 28th.

Tomorrow's workout:

warmup 2-4miles depending on your overall mileage, strides x 5, 20min@ Threshold effort, 7min jog, 

**2x3min@95% effort with 3min between...This is Mile Race pace

Cool down remaining miles

Good luck and see you Tuesday if not on the roads tomorrow!:)

Stay Healthy!

Rusty/Mike

Saturday 7/4/2020

Hi,

It is with a heavy heart that we feel in order to be safe and keep each other safe we are cancelling Saturday Practice tomorrow as the Number or Covid 19 positives continues to grow...see Lynn here talk about what is currently going on in our community.   Lynn Covid 19 update Please keep checking the blog for updates every Monday evening and Friday evening. We are going to continue Tuesday 5:30AM and 5:45PM practices as those are typically smaller and we will continue to make sure we have distinct small groups during this Covid19 time.

Also, since none of us has been able to train or race this years State Street Mile, we would like to support it.... so tomorrow on your runs if you are able to we think it would be great to  dress in Red White and Blue  Then all go to sbmile.com and register $15 and upload our times or not!!! It's just away to show our running comunity's support for the DA's office crime victim fund!!

If you do this, send us pics!

also, If you missed the Current race schedule:

We have put together dates for our virtual races....we will run the race schedule outlined by the SBAA here: https://sbrunning.org/event-3883099
If you would like to be included in the Grand Prix, then use the above link to sign up.

The dates we will focus on for the races are as follows:

Mile: Aug 29th

5K: Sept 19th...same dates as proposed carlsbad

5Mi: Oct 17th

10k: Nov 7th

Half marathon: Nov 21 or 28th.

We will make sure to race either by having a runner take off every 30seconds interval style (nordic skiing style) or another socially responsible way.

This will be a great way to continue to continue our progress and have one race feed fluidly into another as they are arranged in perfect order:)


Saturday's workout as we are 8 weeks from our first race on the schedule:

warmup, 3-5miles easy, strides x 5, 3mile@threshold effort (85-90%Max HR or half marathon race pace), 4min jog, 3x90sec@92-93% effort or perceived mile race effort with 2min jog between, 4min jog, 6min@ threshold effort to flush the metabolic waste from the 90sec repeats. cool down remaining miles

GOOD LUCK, HAPPY 4TH AND SEE YOU TUESDAY!

Mike/Rusty

Covid 19 Race Schedule 2020

Hi,

We have put together dates for our virtual races....we will run the race schedule outlined by the SBAA here: https://sbrunning.org/event-3883099
If you would like to be included in the Grand Prix, then use the above link to sign up.

The dates we will focus on for the races are as follows:

Mile: Aug 29th

5K: Sept 19th...same dates as proposed carlsbad

5Mi: Oct 17th

10k: Nov 7th

Half marathon: Nov 21 or 28th.

We will make sure to race either by having a runner take off every 30seconds interval style (nordic skiing style) or another socially responsible way.

This will be a great way to continue to continue our progress and have one race feed fluidly into another as they are arranged in perfect order:)

Saturday 6/27/2020

Hi,

Reminders for practice protocol....seeing what's going on with Covid at the moment, making sure everyone feels safe is our priority.

Goal for tomorrow is to have groups of no more than 8-10 running together, so we will start you in pace groups.

We don't expect you to wear a mask running, but please when we meet as a group before we begin, wear your mask. While running next to your running partner in parallel fashion is fine, if one of the two of you tires, that runner should slow down enough to be 8-10ft behind the other.

Meeting post workout, either wear your mask or acknowledge the 6ft protocol.

Tomorrow we are meeting at the Vieja Valley Elementary School 6:30am, where we will warmup 40min and meet at the Laguna Blanca track by the tennis Courts on Las palmas Rd.

See you all there!

Rusty/Mike

Saturday June 19th, 2020

Hi,

Reminders for practice protocol

Goal for tomorrow is to have groups of no more than 8-10 running together, so we will start you in pace groups.

We don't expect you to wear a mask running, but please when we meet as a group before we begin, wear your mask. While running next to your running partner in parallel fashion is fine, if one of the two of you tires, that runner should slow down enough to be 8-10ft behind the other.

Meeting post workout, either wear your mask or acknowledge the 6ft protocol.


Workout tomorrow will meet at the Ellwood Mesa Parking lot across the street from the Ellwood Elementary School at 6:30am!

See you all there,
Rusty/Mike

Saturday 6/13/2020

Hi,

Reminders for practice protocol

Goal for tomorrow is to have groups of no more than 8-10 running together, so we will start you in pace groups as best we can since we aren't sure who will show up tomorrow.

We don't expect you to wear a mask running, but please when we meet as a group before we begin, wear your mask. While running next to your running partner in parallel fashion is fine, if one of the two of you tires, that runner should slow down enough to be 8-10ft behind the other.

Meeting post workout, either wear your mask or acknowledge the 6ft protocol.

Tomorrow's workout:

Dos Pueblos High School

2mile tempo run (starting at the top of North Glen Annie and running downhill taking a right on Cath Oaks finishing in front of DPHS Tennis courts), 5min jog, 2x1mile@90% (Route: start at finish of 2 miles then west on Cathedral Oaks, left on Placer Dr, left on Del Norte, left on Alameda, finish at Alameda/Cath Oaks...~10sec per mile faster than the pace averaged on your 2miles.. with 3min between reps.

Groups will start full 5 minutes apart from each other beginning with faster groups to slower groups to avoid grouping.

The workout begins for

7:15am Group #1 (sub 6:40/mi)
7:20am Group#2 (6:40-7:20/mi)
7:25am Group #3 (7:20-8:00/mi...we may have to split this group up if too large)
7:30am Group #4 (8:00-9:00/mi)

6/9/2020 return of tuesday practice!

Hi Everyone,
Thank you to all for coming out to Saturday practice.  It was great to see everyone, and things went smoothly with our new protocols!
We are excited to restart Tuesday practice this week.  Tuesday morning will meet at 5:30 a.m. and start the workout at 6:00 a.m.  Tuesday evening will meet at Ledbetter beach at 6:00 pm.
Precautions will be similar to those for Saturday practice,  we'll see you all tomorrow


Rusty/Mike

Saturday 6/6/2020 RETURN OF PRACTICE!

Hi! We are very excited to have practice tomorrow, but also don't know what to expect in the future as depending on how the virus progresses we may have to curtail practice again, but one week at a time. Please check the blog often for updates if there are any. We, as a community, need to take care of ourselves and in that vain want to stress that if you aren't feeling well...fever, cough or any other signs that you may not be 100%, Please stay home...unlike past times when many of us show up regardless  of how we feel:)

Goal for tomorrow is to have groups of no more than 8-10 running together, so we will start you in pace groups as best we can since we aren't sure who will show up tomorrow. We will dial in specific groups once we see who shows up tomorrow.

We don't expect you to wear a mask running, but please when we meet as a group before we begin, wear your mask. While running next to your running partner in parallel fashion is fine, if one of the two of you tires, that runner should slow down enough to be 8-10ft behind the other.

Meeting post workout, either wear your mask or acknowledge the 6ft protocol.


Tomorrow's workout:

Goleta Beach 6:30am

1x3mile on Bike path from Goleta Beach to Bike path/Turnpike intersection @85% effort

1mile jog back to the 2mile mark on the bike path

1x2miles@90% back to Goleta Beach

Groups will start full 5 minutes apart from each other beginning with faster groups to slower groups to avoid grouping.

The workout begins for

7:15am Group #1 (sub 6:40/mi)  from Restrooms at Goleta Beach
7:20am Group#2 (6:40-7:20/mi)
7:25am Group #3 (7:20-8:00/mi...we may have to split this group up if too large)
7:30am Group #4 (8:00-9:00/mi)


We are looking forward to seeing you all tomorrow!

Mike/Rusty

Tuesday 6/2/2020 and SBRR Practice resumes Saturday 6/6/2020...STAY TUNED FOR CV19 PROTOCOLS

Hi Everyone! We are excited to begin official SBRR practice again after 2 months off!. As you have heard Boston is now a virtual event….WWI or WWII didn’t stop Boston but Covid 19 did! Very sorry to those that worked so hard to qualify and aren’t going to get a chance to race it this year. Good thing is, that carrot will still be out there for you. We have been seeing so many SBRR runners doing some personally challenging, some would say, crazy feats that require some incredible fitness, strength and perseverance….for example, yesterday Gabe Luna finished his running of  the calendar (1mile on the 1st, 2miles on the 2nd all the way to 31miles on the 31st!!)...that's 196miles for his last 7 days!! Monica and Deanna ran 45 miles with over 10, 000ft of climbing....INSPIRING for sure! I am certain there are many more quarantine stories and we would love to hear them and share them. Please send our way. Pic below is of Gabe after his 31mile run on his 31st day...and, of course proud Coach Mike 

There is much to think about regarding a thoughtful return to group practice and we need to be respectful of each other and aware of those around us as we resume a group setting during these times. We have spoken with our fellow runner and resident expert on infectious disease, Lynn Fitzgibbons, in coming up with a sensitive and deliberate protocol which we will outline in Friday's blogpost. please note depending on how things progress we may have to curtail practice again if necessary to keep each other safe.

lastly for Tomorrow's workout:

3-4mi warmup, strides x 6, mile@just over 90% effort (~10K race pace), 3min jog, 6x2min@just slower than 5K race effort with 1min jog between, 3min easy jog, then 4min at threshold effort (to flush your legs after the hard work), cool down 2-4miles depending on your overall mileage

Looking forward to seeing you Saturday!!

Mike/Rusty

Saturday 5/29/20

Hi Everyone,
First of all, exciting news!  We are planning a return to group workouts Saturday 6/6.  We are concerned with providing a safe environment for everyone and will be posting specific guidelines for that practice early next week on the blog, stay tuned!
For tomorrow-
30-40 minute warmup, strides x 4
4 mile tempo run at 85% effort,
Strides x 4
30-40 minute cooldown

Have a great weekend, we are excited about moving forward!
Rusty/Mike

Tuesday 5/26/20

Hi Everyone,
For tomorrow’s workout
Warmup 2-3 miles plus strides
10x2 min efforts at 90% with 1 min recovery jogs.  Ideally
Done on a dirt, grass or soft surface.
2-3 mile cooldown
Keep up the great work!
Rusty/ Mike

Saturday 5/22/20

Hi Everyone,
We are looking forward to resuming practice in the future and seeing everyone again!
In the meantime, for this Saturday-
40 minutes warmup, then 4xstrides
2x2 miles with 3 min jog between.  #1@ threshold/tempo effort, #2, 10-15 seconds per mile faster
40 minutes jog warm down
Happy Running!
Rusty/Mike

Tuesday 5/19

Hi guys, today’s workouts if done right is a threshold workout done at an average effort of 90%.
Warmup, 3min, 2min, 1min x 3 with 1min between each rep at 90%...the reps get slightly faster as the shorten but same relative effort. After the 3rd set, take 3min jog, then 4-6x 30sec with 30sec between each. Cool down.
Good luck!
Mike/Rusty

Saturday 5/16/20

Hi Everyone,
We will keep with the strength and endurance theme for this weekend
The goal will be a 10-14 mile run done as follows
Easy 3 miles
3 miles at current marathon effort plus 20 seconds/mile 75-80-%
2 miles @ current marathon effort 80-85%
2 miles @ 1/2 marathon effort  ( tempo pace)
1 mile at 5-10k effort
2-3 miles ez

The entire run is continuous with the exception of  3-4 strides after the first 3 miles
Enjoy! We miss you all
Rusty/ Mike

Tuesday 5/12/2020 Strength Endurance workout

Hi,

Since we are in this general fitness stage of training and aren't quite sure when out next races will be...tomorrow will be a strength endurance run and can be done anywhere.

We miss you guys and miss practice..but will see you soon (hopefully:)

workout: 3mile warmup, strides x 5, between 4-7miles@80% effort....add about 1min to 1min 20sec per mile to your more recent 5k race pace or go by feel level 7-8 out of 10 (we will leave this up to you based on your recent mileage but since this is a strength run where you are working at 80% for the whole run aside from the warmup, then goal is at least 8 total miles total).

See you soon!
Rusty/Mike

Saturday 5/9/20

Hi Everyone,
Happy Mother’s Day weekend!
For the workout
Warmup plus strides x 5
8x4 minutes done as 1 min 85%, 1 min 90% 1 min 95%, 1 min jog recovery
So a continuous 32 minutes. Ideally done on a soft surface
Cooldown
Have a nice day our there

Tuesday 5/5

Hi Everyone,
Happy Cinco De Mayo! We miss you all and hope everyone is safe, happy and healthy.
For this week-
Warmup jog 2-3 miles plusstrides x 4
Hill repeats
9-12 x 60 seconds with 90 second jog recovery
Build in sets of 3, with #1 85%, # 2, 90%, 3 95% within each group
Cooldown jog 2-3 miles
Have a great week

Saturday 5/2/20

Hi Everyone,
For tomorrow- warmup and strides x 4, followed by 1.5 mile @ 80% effort,
Jog 3 minutes, then 1 mile @ 90% effort, 3 Min jog then final 1.5
Miles @ 80%

Enjoy and have a great weekend

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Tuesday 4/28/2020

Hi, Tomorrow's workout:

3-4miles warmup, strides x 6, 12x40sec@90% effort with 40sec easy between, 40sec recovery jog, mile@90% effort, 3min jog, 6x40sec@90%effort with 40sec between each, cool down 2-4miles.

This workout can be done on any terrain.

Have a great workout...hope all is well and see you soon!
Rusty/Mike

Saturday 4/25/2020

Hi, Another week of SD down! We hope you all are feeling strong, fit and healthy.
Reminder during these times of Social Distancing and uncertainty where we don't know when our next official race will be, this is a perfect opportunity to build our mileage base and have workouts that are focused on increasing our thresholds but staying away from "red lining" in our workouts....this phase will not stress our immune systems much and we will get stronger and be ready for harder efforts when the time comes. You will know if your pace crosses over into a red zone (Too Hard an effort) when you feel your Blood lactate rise over the course of your workout (i.e. you start straining and feel your legs, arms getting tighter)...best way to nail this effort is to start easier than you think you should be running...~half marathon race pace or even slower and move from there then creeping into a harder effort when you get to what feels like that "therapeutic" level of effort. You want to feel confident, strong and refreshed after you finish.....not completely spent.

Check out the great Article in this weeks Montecito Journal of SBRR's Lynn Fitzgibbons....Thank you Lynn!

Tomorrow's workout:

warmup, 3-4miles, strides x 6, Mile@Threshold effort, 2min jog, 6-8x1min@90%effort with 1min easy between, 2min jog, then one mile@Threshold effort, cool down remaining miles

Have a great workout and see you all soon!

Rusty/Mike

Tuesday 4/21/2020

Hi! Tomorrows workout is higher end threshold @90% for the repeats and a shorter recovery jog which  will amount to 30-40minutes total time at Threshold Heart rate....

12-16 x 90sec at 90% effort with 60seconds easy jog between....do this on any surface...avoid the track.

Have a great workout and send pics if you think of it. Hope everyone is doing well and we miss you!

Rusty/Mike

Saturday 4/18

Hi Everyone,

We hope everyone is well and we miss you!
For Saturday we reccomend 12x2 minute efforts at 90% with 1 min recovery jogs
Ideally this would be on a varied surface ie. trail, grass, rolling hills
Rusty/ Mike

Tuesday 4/14//2020

Hi, tomorrow's workout should be done on the road, dirt, grass....any terrain other than the track:)
Others with their schedules know what they are doing.
Workout:
warmup 2-4miles, strides x 6, mile@threshold effort (85% Max HR or half marathon race pace), 3minutes easy, 80sec@90% effort, 40sec easy between x 12-14, cooldown remainder of your mileage..ideally 2-4miles


If you haven't seen these fellow teammates in awhile, here they are....if you have, well, then hopefully from afar....send us your post workout pics!
See you soon,
Rusty/Mike

Saturday 4/11/2020

Hi, Another week of social distancing down. Hope everyone continues to healthy and happy.
Tomorrow's workout:

easy 30-40min warmup, 6x20sec strides, 3mile @ Threshold effort (85% or half marathon race pace), 4min jog, 1 mile@20sec faster than your average threshold pace.....cool down remaining miles. Take care of yourselves...refuel and hydrate well.
As always, please send us your workout or post workout pics!


Thanks,
Rusty/Mike

Tuesday 4/7/2020

Hi Guys, those that have schedules know what they are doing....for all others....find a hill 3-6% incline and run 60sec hard up and easy down x8-12.....for the morning crew, Mockingbird all the way to the gate works perfectly and is just shy of 400meters, which is perfect. Another ideal hill on grass is the shoreline hill adjacent to Leadbetter Point or even up in the thick grass of Shoreline park (although this is much less steep, but the grass makes up for that:).

Have a great workout! Send us pics of your workout if you can so we can post. sbrunrace1@gmail.com or sbrunrace@sbrunrace.net
Thanks and see you soon,

Rusty/Mike

Saturday 4/4/2020

Hi! We hope everyone continues to be healthy and safe. Tomorrow's workout will be another solid effort but should not be too intense.....time based workout...40min total (20min@80% effort** (80% is generally considered marathon race pace, but varies given different training levels...so..another way to think of what is 80% is, add 50sec to your most recent 5K mile race pace and start there for first 20min, then 10min@85% (~10sec faster per mile than your 80%), then last 10min@90% (10sec faster per mile than 85%)

Looking forward to seeing you all from a distance:)

We miss you,
Mike/Rusty

Tuesday March 31st, 2020

Hi! We hope you and your families are all healthy and staying positive during these stressful times.

Workout tomorrow can be on any terrain...ideal location would be rolling hill terrain, but do what you can.....some others are doing hill repeats (you know who you are:)
3-4mi warmup, strides x 6...DO THESE:)....6x3minutes at 90% effort with 90seconds easy jog between, 2-4mi cooldown depending on your weekly mileage

If you have any stories, running tales, or recent social distancing pics you would like to share on the Blog and/or SBRR social media, send them our way at either sbrunrace1@gmail.com or sbrunrace@sbrunrace.net


See you soon!

Rusty/Mike

Saturday 3/28/20..AND SBRR ZOOM Happy Hour 5pm

Hi Everyone,

We hope everyone is getting their runs in, and we will continue to focus on workouts to rebuild our fitness foundation while keeping the overall stress level mild to moderate.  For this Saturday, we recommend the following workout: warm up 30 minutes, 4x20 second strides.  8x( 1 minute at marathon effort, 1 minute at tempo effort, 1 minute at 5k effort, 1 min recovery jog). so it will be a 32 minute continuous run at varying intensities.  follow this with a nice gentle 30 min cooldown jog.  This can be done on roads, grass, or trails.

Additionally: we are working on planning a virtual happy hour for Saturday afternoon.  Details will follow on the blog, please check back tomorrow morning.
See Below...Have a great workout and hope to see you all at 5pm sharp!

Mike/Rusty

Hi, our Zoom Happy Hour is scheduled for 5pm today (Saturday)...go to Zoom.us and our Meeting ID: 131 825 394

Tuesday 3/24/2020 Workout

Hi, Time to rebuild and develop our fitness foundations....you can do this workout on the track or roads.

20-30min warmup, 6x20sec strides, 1600 or mile@ Threshold effort, 3min jog, then 3min,2min,1min x 2 sets all with 1min jog between reps and sets....the 3min and 2min reps are at threshold effort and the 1min reps are at 5K race effort. 20-30min cooldown

Good luck!
Rusty/Mike

Inaugural (and hopefully only) SBRR CV 19 5000.....3/21/20 and 3/22/2020

In lieu of the cancelled Carlsbad 5000,  Maggie, Lynette, Elizabeth, Rich and Rusty "raced" a  5000 on the track and Jill Christ raced in her neighborhood. Maggie raced alone on Saturday and ran a stellar 22:32 which meets the national Age Group standard at 88% (over 80% is considered National Class, 90% considered world class)....Congrats Maggie!

On Sunday, Rich and Rusty Raced with Rich coming in at 17:32 and Rusty 16:01.  Rich was 79.08-81% depending on the age graded calculator and Rusty 90-92%. Given we were essentially doing a time trial alone, we are giving Rich the benefit of the doubt at National Class.

Last but not least, in the women's race, Elizabeth started 30seconds in front of Lynette,  and ran a great race @20:15 (10 weeks ago she mentioned she didn't think she would be able to crack 22min!) while *Lynette raced a 20:23 which is 80% and national Class as well! *When Lynette crossed the finish line, she stated firmly "That was terrible! Fuck!"...ones for the history books no doubt:)

Jill Christ was training to race 9 Trials which along with everything else was cancelled so she raced a 5k on the roads in her neighborhood and ran 19:28! (30sec faster than her Resolution Run and 30sec away from her PR)...if she had anyone to race she would be real close to her PR. Great Job!

Please send us any Race updates and we are Happy to post them.

Reminder, we will post the Tuesday workout on Monday afternoon. Hang in there everyone!

Saturday 3/21/2020

Hi, What a difference a week makes. In an effort to do the responsible thing and as difficult as this is for both of us (as you know we love going to practice as much as you do), we are suspending group practice......https://www.nytimes.com/2020/03/19/us/California-stay-at-home-order-virus.html?action=click&module=Spotlight&pgtype=Homepage while it is deemed necessary see article we aren't the only ones....https://www.runnersworld.com/runners-stories/a31738165/pro-running-groups-social-distancing-coronavirus/.....
We will be posting specific workouts every Monday by 5pm and Friday by 5pm for you to keep up your fitness during these stressful times. As always, we are available if you need or want to communicate with us...email us at either sbrunrace1@gmail.com or sbrunrace@sbrunrace.net.
Please check the blog regularly for any updates as to when practice will resume. We are thinking of you and your families and wish you ongoing health and we will likely see you on the road or trails for the next few weeks:)

Since all of our races have been postponed or cancelled and because these are stressful times we want to push but at a therapeutic level of effort, not stressing our immune systems too much....so here you go:)

Workout: 30min warmup, 5x20sec strides, 30min as follows (2min@threshold effort..85%Max HR if you know if, if not, then perceived level of effort 7-8 out of 10, 1min easy jog x 10), 15-30min cooldown depending on your current mileage)


See you soon,

Rusty/Mike

Saturday 3/14/2020..... Race updates, SBRR Payments, Covid 19 update, congratulations to Karlyn Roberts!

Hi, lots to report today...
First off Congratulations to Karlyn Roberts as she ran a 3:54:09 for her first sub 4 performance at the Los Angeles marathon last week!!

Race updates:

Carlsbad 5000 rescheduled for Sept 20th
Boston Marathon rescheduled Sept 14th
London Marathon rescheduled for Oct 4th

In lieu of the Carlsbad 5000, we are planning on racing the SBRR 5000 next Sunday March 22nd at 8am San Marcos HS. All are Welcome to either compete or cheer...we will have some national age group times run...maybe even world class age group times, no entry fee:) The plan is to have two races, one for men and one for women with an official time clock, timers and results Thanks to Wally Marantette and Lee Carter. Men at 8am, women at 8:30am.

REMINDER:

Please  re subscribe today for your SBRR payments if you haven't yet done so. If you have already paid your yearly fee do not pay that again until Dec 2020, simply sign up for your specific SBRR option, either "General Coaching" at $40/month or "Personalized Coaching" at $120/month.
These Pay Buttons are on this blog (right hand column). If you are wanting to sign up and pay on your phone then please go to the site, scroll down to the bottom of the page and click on the "view web version" in order to see the "subscribe" buttons.


 From our very own Lynn Fitzgibbons, MD Infectious Disease:

"Good afternoon everyone, clearly a busy and difficult time for everyone with so many closures and disruptions in schedules. I hope everyone is taking good care of themselves as we all make adjustments  and sacrifices to improve our social distancing.
with regards to running, everyone, should make the right decision for themselves within guidance we are receiving from our public health officials.
My general advice would be to stay away from big groups of people within enclosed areas where you may spend long periods of time in close proximity to one another. Of course, take care of yourself when sick and that includes staying away from work and school. If you have concerns about having Covid-19 please talk to your primary care provider or seek medical care urgently if you feel very unwell. Running outside between you and your running friends is probably very very low risk for transmission of this virus presuming everyone running feels well.
Rusty and Mike will make decisions week to week as this evolves with regards to having team practice or not.
Knowing what I know about this virus and how it is transmitted, I look forward to running with our team tomorrow.
Best wishes to everyone during this tricky time"

Thank you to Lynn for this timely info and for taking the time to write this update for us.

Lastly, see you tomorrow 6:30m at Handlebar Coffee on Canon Period for practice:)

Rusty/Mike

Saturday 3/7/2020....RE-SIGN UP SBRR

Hi, We will be meeting at Vieja Valley Elementary School Tomorrow at 6:30am. We are 2 weeks away from the Carlsbad 5000 and folks are looking strong, fast and fit! 2 weeks away from 9 Trails,6 weeks away from Boston and 7 from London and the LA Marathon is this Sunday....Good Luck to Karlyn!

REMINDER:

Please  re subscribe today for your SBRR payments if you haven't yet done so. If you have already paid your yearly fee do not pay that again, simply sign up for your specific SBRR option, either "General Coaching" at $40/month or "Personalized Coaching" at $120/month.
These Pay Buttons are on this blog (right hand column). If you are wanting to sign up and pay on your phone then please go to the site, scroll down to the bottom of the page and click on the "view web version" in order to see the "subscribe" buttons.

We apologize for the hassle and thank you!

Mike/Rusty

Saturday 2/28/20.....and SBRR Payments

Hi Everyone,
We will be meeting at Ledbetter Beach at 6:30 a.m.  We hope to see you all there.  Following practice, we have reserved space and 2 TV's at Joe's to watch the Olympic trials Marathon in Atlanta.  The race starts at 9:00 a.m.  We are hoping to have a nice group to watch the trials.  Thank you Dawn for setting it up!
Also,
you may have noticed your payments on PayPal to pay SBRR have been canceled. We are restructuring our payment system and PayPal required us to cancel everyone first in order to do this....We have done that and we would like everyone to re subscribe before next Friday March 6th. If you have already paid your yearly fee do not pay that again, simply sign up for your specific SBRR option, either "General Coaching" at $40/month or "Personalized Coaching" at $120/month.
These Pay Buttons are on the www.sbrunrace.blogspot.com site and if you are wanting to sign up and pay on your phone then please go to the site, scroll down to the bottom of the page and click on the "view web version" in order to see the "subscribe" buttons.
We apologize for the hassle and thank you!

SBRR Yearly and monthly payments....sign up by March 6th

Hi, you may have noticed your payments on PayPal to pay SBRR have been canceled. We are restructuring our payment system and PayPal required us to cancel everyone first in order to do this....We have done that and we would like everyone to re subscribe before next Friday March 6th. If you have already paid your yearly fee do not pay that again, simply sign up for your specific SBRR option, either "General Coaching" at $40/month or "Personalized Coaching" at $120/month.
These Pay Buttons are on the www.sbrunrace.blogspot.com site and if you are wanting to sign up and pay on your phone then please go to the site, scroll down to the bottom of the page and click on the "view web version" in order to see the "subscribe" buttons.
We apologize for the hassle and thank you!

Mike/Rusty

Saturday 2/22/2020

Hi we are 4 weeks away from the Carlsbad 5000 and 9 Trails, 8weeks from Boston, 9 weeks from London.....

Tomorrow we will meet at Gibraltar Rd/Mountain Dr for various workouts depending on whats next for you:)

See you tomorrow,
Rusty/Mike

Saturday 2/15/2020

Hi, Happy Valentine's Day!
We will be meeting at San Marcos HS (Turnpike Entrance) tomorrow at 6:30am. See you all there.
Rusty/Mike

Saturday 2/8/2020

Hi, we will be meeting at the Vieja Valley Elementary School tomorrow at 6:30am.
See you then!

Rusty and Mike

Saturday 2/1

Hi Everyone,
We will be meeting at 6:30 am at handlebar coffee on canon Perdido.  We’ll see you all there

Saturday January 25

Hi, We will be meeting at Goleta Beach tomorrow at 6:30.....workout at More Mesa.
See You tomorrow!
Mike/Rusty

Saturday 1/18/2020

Hi, We are meeting at Mountain Drive/Gibraltar 6:30am Saturday. See you all then!
Rusty/Mike

Saturday 1/11/2020...and Thursday 1/16 social

Hi, we will be meeting at the Vieja valley Elementary school tomorrow at 6:30am.
See you tomorrow! And this Thursday 1/16 we wil be having our Third Thursday SBRR Happy Runner Hour at 5:30 at Margerum Wine Company 19 East Mason street. Hope to see you there too!
Rusty/Mike

Saturday January 4, 2020

Hi, HAPPY NEW YEAR! See you at Shoreline Cafe tomorrow at 6:30am for our first official practice of 2020.
Breakfast at Savoy 9:30am to celebrate the start of 2020 and to discuss possible team races.
Congratulations to those who raced the Resolution Run on Wednesday as well as those who completed Tanks Backyard Ultra:)
Some great performances discussed tomorrow.
Rusty/Mike