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