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