Mike Swan and Rusty Snow have over 40 years of combined experience coaching runners of all abilities from the beginner to the Olympic hopeful. They offer individualized coaching plans as well as a "workouts only" option. SBRR works out twice weekly and offer three workouts per week (Tuesday 6am-San Marcos HS, Tuesday 6pm-UCSB and Saturday 6:30am various locals in the SB County area. Location announced weekly on the Blog) contact us: sbrunrace1@gmail.com
Hi, we are meeting tomorrow at the Mountain Dr/Gibraltar intersection 6:30am.
Also, come see lynette with Spencer the Gardner at 5pm tomorrow and then Geoff Grays Band, The Last Decade at 6pm. The shows are at Alameda Park. See the link below
See you then!
Rusty/Mike
Hi Everyone,
Congratulations to all of our Boston runners, a full recap is to come, and good luck to those running London this weekend.
We will be meeting at 6:30 am at handlebar coffee, corner of Canon Perdido and Santa Barbara St. See you all there
Rusty/Mike
Hi, we are still in Boston but will be back for Saturday practice….
Here is the Tuesday Am workout:
Warmup 3 miles, strides x 5, 10x400@threshold effort with 100m jog. This is a continuous run (5000meters or 12.5 laps total)
Cool down remaining miles
Have a great workout!
See you Saturday,
Rusty and Mike
Hi, good luck to all Boston Marathoners!
Mike and Rusty are both in Boston this weekend so won’t be at practice tomorrow.
Workout tomorrow:
Meet at Vieja Valley Elementary School 6:30am
Warmup 40 min start 3 mile tempo run from neighborhood in Nueces Dr right after the walking bridge
Then do 3 miles at threshold effort out toward Goleta Beach on the bike path, take a 7 min jog recovery and come back 2 miles 10sec/mi faster.
Cool down remaining miles
Tuesday AM workout: check blog Monday for Tuesdays workout as Rusty is out of town until Wednesday.
Have a great workout!
Mike and Rusty
Hi,
Boston Marathoners:
Workout 3 mile warmup, strides x 5, 2-3x1600@20sec/mile faster than goal marathon pace with 1 minute between, 2 mile cool down
Keep in mind, stopping after 2 x1600 is fine. The purpose of this workout is to aid your carboload…no need to over do it as it is not to gain fitness…the hay is in the barn!
Keep carbs high all day today and 80% of what you eat the rest of the week.
Everyone else:
16x200m at threshold effort with 100m jog (continuous 12laps or 4800 meters).
Good luck to Boston Marathoners and everyone else tomorrow!
Rusty
Hi, We are 10 days out from the Boston Marathon!
There will be a photographer coming to practice so Boston folks please wear your new uniforms that Lynette will be passing out before practice.
Tuesday AM Rusty will be traveling to Boston early so will not be at practice. Check the Blog for the Tuesday workout.
Boston folks workout tomorrow: walk to Elise Way then run 4miles down past Milpas then turn around and head 2miles back toward Shoreline cafe (6miles total) This is a dress rehearsal starting 10-20sec a mile slower than goal pace to warm up, then getting to your pace by 3miles then 10-20sec a mile faster than goal pace the last couple miles, 4mile cooldown. 10miles total.
Non Boston Marathoners, 40min jog warmup finishing at Elise way, 4mile tempo run down slightly past Milpas/Shoreline.
See you at Shoreline Cafe 6:30am!
See you tomorrow!
Mike/Rusty