Saturday 2/27/2021

Hi, We will be meeting at was used to be Zizzo'z Coffee house, 370 Storke Rd, Goleta, CA 93117 tomorrow at 6:30am. There is a parking lot right next to what used to be Zizzos for us to park. See you tomorrow! Rusty/Mike

Saturday 2/20/21

Hi Everyone, We will be meeting in person again this week 6:30 am at foothill school tuesday morning practice will resume on 2/23 as well. looking forward to seeing everone! Rusty/Mike

Tuesday 2/16/2021

Hi, Tuesday AM woorkouts will resume on Feb 23rd. This workout is meant to be run off track ideally either on undulating terrain, grass or dirt. 3mile warmup, strides x 6, 3min@90%effort, 1min easy jog, 1min@90% (~15-20sec/mi quicker than the 3min repeat) x 4sets with 3min easy jog between sets, cooldown 2-4miles See you all Saturday, Rusty/Mike

Saturday Feb 13th, Return to Practice!

Hi, We are excited to see everyone as we return to Practice Saturday at 6:30am! For all those who feel safe returning We will be meeting at Dos Pueblos High School and look forward to seeing you there and then! Mike/Rusty

Tuesday 2/8/2021

Hi! We will see all who feel comfortable meeting this Saturday at practice. We are looking forward to seeing you! Tomorrow's workout: warmup 3-4miles, strides x 6 12-16x400 with 60sec jog between at 10K Race effort*. *Make sure you don't run these too fast or 60sec will not be enough recovery. This should be a smooth running workout if done correctly and at the right effort. 2-4miles cooldown Have a great workout! Rusty/Mike

Saturday 2/6/21

Hi Everyone, We are happy to say that we will be resuming in person practice in 1 week, Saturday 2/13/21! We will post the workout location on Friday the 12th and look forward to seeing everyone. We will practice the same covid safe protocols we were employing in the fall. For this Saturday, the workout is as follows: warmup 30-40 minutes. then perform 6x20 second strides. 3 miles tempo run at approximately current half marathon effort,3 minutes easy jog followed by 2 miles tempo run 20-25 seconds per mile faster than the pace on the first 3 miles. cooldown 30-40 minutes. We will see you all on the 13th! Rusty/Mike

Tuesday 2/2/2021

Hi, Tuesday's workout: 3mile warm up, strides x 6, 6x30sec hard effort/30sec easy, 4min jog, mile@10k race effort (~90-91%) x 2 sets with 4min between sets, cool down 2-4miles Have a great workout and good luck! Rusty/Mike