Saturday 1/30/2021

Hi! We hope you all had a great week and got to get wet running out there! Tomorrow's workout: warmup 30minutes, strides x 6, 3x 1.5miles (#1@80% (~Marathon Race Pace) effort, #2@85% (10-15sec/mi faster), #3@90-92% (10-20sec/mi faster)) each with 5min jog between each, cool down 20-40minutes depending on your mileage. Good Luck, stay healthy and have a great workout! Mike/Rusty

Tuesday 1/26/2021

Hi, we should have a short reprieve from the rain tomorrow...perfect time to get in a great workout:) 3-4mile warmup, strides x 5, mile or 1600 if on the track@10K Race effort (5K mile pace plus 10-15sec), 4min jog, 3 sets of 3x400 with 60seconds between 400s and 4min jog between sets. Set#1@3K race effort (93-95% effort), set #2 add 5sec, set #3 back at same pace as set#1, cool down 2-4miles Good luck! Rusty/Mike

Saturday 1/23/21

Hi Everyone, We hope everyone is doing well, staying healthy and getting your runs in! For this week Warmup 30-40 minutes Strides x 4-6 do these, but don't force it. relaxed and smooth to finish out the warmup 12 minutes at tempo effort, i.e. half marathon effort jog 3 minutes 6x90 seconds at 5k effort, jog 60 seconds between each. take an extra 2 minutes after the last 90 second effort 12 minutes at tempo effort again. cooldown 20-30 minutes

Tuesday 1/19/2021

 Hi Guys,  We hope you are all staying healthy and getting fitter and stronger with each passing workout and week....good luck tomorrow!

Tuesday workout: 3mile warm up, strides x 6, 6-8 x 3min@10K race effort (or 10-15sec faster per mile than half marathon race pace) with 90sec between each repeat, cooldown, 2-4miles

Have a great workout

Mike/Rusty

Saturday 1/16/2021

 Hi guys, We hope you all had a great week and are still strong, fit and healthy!

*Tomorrow's workout:

warmup an easy 30-40min, 5 x 20second strides, 7min@ threshold effort (half marathon race effort), 2min jog, 3min@10k race effort, 1min jog, 1min@5K race effort, 1min easy jog x 2-3sets total 

20-40min cooldown

*as last week, ideally on dirt or grass if possible

Have a great workout!

Mike/Rusty

Tuesday 1/12/2021

 Hi, 

Tuesday workout:

3-4miles warmup, strides x 5, 3min@10K Race Effort, 1min jog, 1min@5K Race effort x 4-5 with 4min jog between sets, cool down 2-4miles

Have a great workout!

Mike/Rusty

Saturday 1/9/21

 Hi Everyone,

We miss seeing you, however we continue to feel it best not to meet as a group. For this weeks run,

We are focusing on a gentle return to structured workouts,

40 min warmup

5x strides: don’t force these, but do them! Part of the warmup

6x( 3 minute at half marathon EFFORT, 1 min jog, 2 min 10k effort, 1 min jog, 1 min 5k effort, 1 min jog)

Cooldown 20-40 minutes

Try to add 1 mile to last weeks run.  Ideally this workout would’ve done on grass or dirt.  

Rusty/Mike

Tuesday 1/5/2021

 Hi, We hope you are all staying safe and healthy....and getting fitter all the time...we miss you and look forward to seeing you soon.  

Tuesday 1/5/2021:

3-4mi warmup, strides x 6, 12-15x30sec@slightly faster than 5K race pace with 30sec easy "float" in between, 4-5min jog, 7-10min@Threshold effort, cool down remaining miles.

Rusty/Mike

Saturday 1/2/2020 Happy 2021!

 Hi! We hope everyone had a wonderful, healthy, Holiday Season. Unfortunately, as most are probably aware, our Covid situation has worsened significantly....https://www.countyofsb.org/uploadedFiles/phd/News/Text/12_30_20_SANTA%20BARBARA%20COUNTY%20EXPERIENCES%20CONTINUED%20SURGE%20IN%20COVID-19%20CASES.pdf

It is not yet safe to meet in large groups, but please keep checking the blog Monday's and Fridays for updates. We will continue to monitor our local situation and hopefully return to formal practice shortly.

As we plan for the year ahead, we ask that Anyone that has specific goals regardless of whether either of us is coaching you one on one or not, please send them to us.....email us at sbrunrace1@gmail.com

We will be posting suggested workouts from here on out until we get to meet again formally.

Goal for tomorrow increase your long run of the past 3-4 weeks by 2miles

Tomorrow:

warmup 30min, strides x 5, 25min@perceived effort 7-8 out of 10 (Read: Threshold....good article on Lactate Threshold here (Thanks Jim Sloan!)....you can skip to the last paragraph if you aren't interested in the rest. https://www.outsideonline.com/2419269/what-does-your-threshold-really-mean

5min jog, 4-8 x 60sec at same relative effort as above with 60sec between each effort, cooldown remaining miles.

We miss you all!

Stay healthy and see you soon,

Rusty and Mike