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