SBRR TAKES A BREAK FROM TUESDAY 12/10 THROUGH TUESDAY 12/31

Hi, We will be taking a break during the holiday season from 12/10 through 12/31. Next official practice will be Saturday 1/4/14.  Use this time to run as you feel. Do yourselves a favor and just run for fun. We'll get back at it with intensity and renewed focus in 2014. We wish you all a wonderful holiday season!

Supporting the next generation of runners! DECEMBER 14TH

Hi, This is from Paul Bradford, race Director of the Elings Terrain Festival

Hello runners:
As someone who has participated in the Santa Barbara International Marathon, you know the importance of supporting the local running community. I’m writing today to tell you about a new event to benefit the next generation of runners.
Saturday, December 14th is our chance to support student athletes and have fun while doing it. The inaugural Elings Terrain Festival  <http://www.elingsterrain.com/> is a multi race event that will benefit the cross country programs at Dos Pueblos, San Marcos, and Santa Barbara high schools. Here are the details:
What:  Elings Terrain Festival
When: Saturday, Dec, 14 (first race 10:00 a.m.)
Run:   5K, 3K kids run, 3K dog run
Fun:   Catered food by head chef Eric Widmer and Sushi Teri. Beer and other post-race refreshments. Live music by Hwy 35.
More Info and Registration: www.ElingsTerrain.com <http://www.elingsterrain.com/>

 <http://www.elingsterrain.com/>
Join me in supporting our student athletes, and sign up today at ElingsTerrain.com <http://elingsterrain.com/> . If you're one of the first 25 to register online and use the promo code "SBIM" by December 11th, you'll save 10% off your race entry fee.


Thanks,
Paul

Saturday 11/30/13

Hi, we will be meeting at Leadbetter Beach tomorrow at 6:30am.
See you then!

Sat 11/23/13

Hi, We will be at Goleta Beach 6:30am.

11/15/13

HI, we will be meeting at the Foothill School tomorrow on Ribera Dr. at 6:30am.
See you then!

Saturday 11/2

Hi Everyone,
We are 1 week out from both SBIVM and SBIV1/2M, we will be meeting at vieja valley school at 6:30 a.m.  See you all there!

Saturday 10/26/13

Hi all, we will be meeting at the Foothill School tomorrow at 6:30am. See you then!

Saturday 10/19/13

Hi, We will be meeting at Shoreline Cafe tomorrow at 6:30m. Long one for all Select Staffing SBIVet Marathoners.....you will be starting at Shoreline Cafe and run to Modoc/bike path, turn around and retrace your steps for ~12miles.

All CIM folks: Starting at Harbor Way heading East on bike path up and around Ty warners place and back for ~7miles at Marathon Pace.

See you tomorrow!
Rusty/Mike

Saturday 10/12/13

Hi All, congrats again to Portland SBRR runners: Katie Vining 3:19!, Paula Waldman 3:41!, laura Gowdy 3:55, Gary at 68 4:08...(Gary didn't reach his goal on this one, and we understand that but great effort regardless)


Tomorrow's workout is at the Vieja Valley School 6:30am as usual.
Select Staffing SBIVet marathon folks will do 40min warmup, then start at the bike path heading out to Modoc and Las Positas then up Clif to Oliver and back at marathon pace.
All half marathoners and others:40 min warmup, then tempo run bike path to Modoc, las Positas, cliff  and finish at Oliver st. Then jog back.

All CIM folks (except for Jill, Drea and Eric...you are doing 8 miles) 40 min warmup, 6 miles at MP along same route as others, then cool down

Mike and Rusty are out of town tomorrow. please form your pace groups as appropriate and welcome any new faces. we will see you Tuesday. Good luck!

Saturday 10/5/13

Hi Everyone,

We will be meeting at zizzo's on storke road at 6:30 a.m.  see you all there!

Saturday 9/28/13

Hi, meeting at Goleta Beach tomorrow 6:30am. Good luck to all our Berlin marathoners!
Rusty/Mike

Saturday 9/21/13

Hi, we are meeting at the Mintessori School on Fairview Ave tomorrow at 6:30am.
See you then!
Mike/ Rusty

Saturday 9/14/13

Hi, We are meeting at Leadbetter Beach tomorrow at 6:30am.

40 min warmup then:
Agenda:

•  Select Staffing SBIVetMarathon runners 7mile at Marathon goal pace
• Berlin Marathoners 8 miles at Marathon Pace
• Portland Marathoners 12-13miles at Marathon Pace
• Chicago Marathoners 10miles at Marathon pace

All folks running  the Cal Int'l Marathon as well as the SBIVet Half Marathon, will be doing 3x2mile, 5min jog recovery between each....route to be described tomorrow.

Rusty/Mike

Saturday 9/7/13

Hi, We will be meeting at DPHS tomorrow at 6:30am. 40min warmup for all. Good luck to those running the Ventura full and Half this weekend!

Rusty and Mike

Radio Orienteering Sept 14th, Lake Los carneros

Hi our own SBRR runner and World Class radio Orienteer, Jay Hennigan,  will be competing Sept 14th at lake Los Carneros....you can too! See more info on the link above and go check out a really cool sport combining map skills, radio tracking with X/C running!

Saturday 8/31/13

Hi,
We are meeting at Vieja Valley School tomorrow.
All early October marathoners (Portland, Berlin, Chicago, long beach)
You have a 5mile warmup. BE READY to run your marathon pace portion of the workout at 6:30 if possible. (You'd have to arrive early)
All Select Staffing SBIVM runners, half marathoners and non marathoners warmup 4 miles and be ready to run your 5 miles at marathon goal pace at 6:30. (You arrive early too)
All CIM runners, run 45 easy minutes (unless I've told you otherwise) and be ready to do your workout by 7:15am. (3mi tempo, wood chips, 3 mile tempo)
Early start will help with heat.
Bring plenty of fluids!!

Saturday 8/24/13

Hi, We are meeting at Shoreline cafe tomorrow at 6:30am.
Berlin, Portland and Chicago Marathoners will be doing 3x3mile on Flats terrain. Others will be doing 2x3mile.
The 3mile loop:
Starting at Shoreline cafe running East toward Milpas on the Bike path, turn left at Milpas/bike path and head back West on the side walk or Road if you feel confident that traffic and SB police will be kind to you finishing the 3miles at State street intersection with the bike path (The dolphins)...your recovery jog between repeats is to jog back to Shoreline cafe, quickly drink your electrolytes/Carbs, then repeat.

The 3x3milers should be as follows :#1@ 10sec slower than Marathon goal pace, #2@ Marathon Goal Pace, #3@10-20sec faster than Marathon Goal pace.....How to determine if 10 or 20sec per mile faster?
10sec per mile faster if you are very well trained and fit running over 50-60miles per week.
Probably closer to 20sec per mile faster if running less than this. Don't race the last one!

See you then,
Rusty/Mike

Saturday 8/17/13

Hi All,


We are meeting at DPHS tomorrow at 6:30am.  All Berlin Marathoners will be doing the Full 9mile loop of the Select Staffing Santa Barbara Int'l Vet Marathon Course (from DPHS around the loop finishing at DPHS) after their initial warmup miles.
Portland/Chicago Marathoners will run the first 7miles of that loop which is roughly 400m West/North of Ellwood Mesa on Hollister before the Winchester Canyon overpass.

If you are racing McConnells 5K or 10k, then tomorrow is an easy short mileage day for you with strides.

All others will do the first 4miles of the same loop (finishing on El Colegio in IV) as a TEMPO RUN (~10-20sec/mile faster that marathon race pace).

...and there are others who are doing something slightly different and you know who you are, so no confusion:)

See you bright and early,

Rusty and Mike

Tuesday 8/13 6AM workout details

Hi, workout for those racing the WestMONSTER  on Thursday is 4x200@mile race effort, with a 200 meter jog between.
For those racing McConnells 10k Sunday, 3x1600 @5k race pace with 4min jog between
All marathoners Portland, SBIVM, Berlin, Chicago, CIM (even if racing McConnells)
5-6x1600@10k race pace with 4min between each


Paces vary as usual between efforts and groups as well as individuals. Those I coach know their paces. If you as an individual don't know what pace to run, send me an email at sbrunrace@yahoo.com and I will let you know.

See you all Saturday,
Rusty

Saturday 8/10/13

Hi, Mike and Rusty are out of town this week. The workout is outlined below and Tamara will reiterate it at practice tomorrow.
Rusty will be gone through Tuesday next week, so the Tuesday 6AM workout will be posted here by Monday morning.
Tomorrows workout will be at Goleta Beach 6:30am.

Portland marathoners: 10 mi warmup, 6miles@marathon pace, 4easy cooldown
Berlin: 6mile warmup, 2x4miles (1st@mp, 10min jog, 2nd@10-15sec/mi faster), 4-6miles easy

All others: 40min warmup, 2x3miles with 5-7min in between, 1st@marathon pace or ~80%effort, 2nd@10-15sec/mi faster

Have a great workout! See you next Saturday.

Saturday 8/3/13

Hi, We are meeting at Shoreline Cafe tomorrow at 6:30am. See you then!

Explanation of why we do what we do....

Great article from Pete Pfitzinger (2 time Olympic Trials winner '84 &'88....and used to train at my former University) That will help explain why we do so much threshold/tempo work and an explanation of what it is once again. Hope this helps.

http://www.pfitzinger.com/marathontraining.shtml

Saturday 7/27/13

Hi Everyone,

We will be meeting at DP high school at 6:30 a.m, see you all there!

Saturday 7/20/13

Hi Everyone,

We will be meeting on mountain drive, at our usual spot near the intersection of gibralter road.  See you all at 6:30a.m.

Saturday 7/13/13

Hi, One more week of dirt workouts....we'll meet at the Fairview School (Montessori) tomorrow at 6:30am and then from there threshold repeats around Lake Los Carneros.
See you then!

HUGE SALE AT DOWNTOWN SBRUNNING CO. STORE SATURDAY 7/13/13!

The Downtown SBRunning Co store on lower Anacapa Street (Platinum sponsor of the Select Staffing SBI Veterans Marathon and Half!!:) is having their yearly blowout sale.
Shoes $25/$50
Kids shoes $15/$25
Aparell 75% off

please head down, get a great deal and support our sponsors!

saturday 7/6/13 Practice

Hi All, congrats to all who raced the 59th Annual Semana Nautica 15K yesterday! Some great races were run and we'll go over them tomorrow!

Please see the questionaire  above (how can you miss it?:) and make your choice for style of this years Select Staffing SBIVMarathon and half Shirt. We are going with either a tech shirt as usual or a great quality soft cotton blend shirt same brand and style as the Superman SBRR shirts that we got for you recently. Thanks!

We will be meeting at Ellwood Bluffs Parking lot tomorrow at 6:30am (~1.4miles West/North of Camino Real marketplace off Hollister Ave).
see you then!

Mike/Rusty

Saturday 6/29

Hi Everyone

We will be meeting at 6:30 a.m. at san marcos HS parking lot.  we will be working out on the 15k course.

See you all there

Rusty/Mike

Saturday 6/22/13

Hi, we will be meeting in the parking lot adjacent to Zizzo's Coffee on Storke Rd in Goleta tomorrow at 6:30am.
See you there!

Saturday 6/15/13

Hi, We will be meeting at the Vieja Valley School tomorrow at 6:30am.
See you there!
Rusty/Mike

Tuesday night practice 6/11

Hi Everyone,

Just a reminder that tuesday evening workout will meet for the next few weeks at SBCC at the entrance to the track at 5:45.  See you all there

6/7/2013

Hi Everyone,

We will be meeting at 6:30 a.m. at Westmont college in the parking lot by the track.  We will do a workout on campus, and warmup for those doing vicki's 3k.

**PLEASE WEAR YOUR DOUG SBRR SUPERMAN SHIRT FOR A TEAM PICTURE!
THANKS!!!

Saturday 6/1/13

Hi Everyone,

We will be meeting at Ledbetter beach/shoreline beach cafe tomorrow at 6:30 a.m.  see you all there!

Saturday 5/25/13

Hi, We will be meeting at the Montessori School off fairview Ave tomorrow 6:30am sharp.
Good luck to all those racing the Mountains to Sea Marathon &Half on Sunday!
Rusty/Mike

5/17/13 probound

The recovery product we will be sampling, ProBound, was developed by Santa Barbara's Dr. Marcus Elliott.  It incorporates a mix of protein and carbohydrate, as well as a large dose of glutamine. ProBound differs from other recovery products in that it includes quercitin and resveritrol in significant quantities.  These are strong antioxidants and immune system boosters key to recovery from a sustained effort such as running.  Ideally it is taken before the last 30 minutes of exercise, so it will be available between the workout and beginning of the cool down.

Saturday 5/18/13

Hi, we will be meeting at SBRunning Company in downtown SB on Anacapa tomorrow
At 6:30am. We will have an intro and sampling of a new recovery product called Probound before and after our workout.
See you then!

Saturday 5/11/13

Hi all, We are meeting at Mountain Drive and Gibraltar tomorrow at 6:30am.
Good Luck to all SBRR runners including but not limited to Team Dos Pedros in the Wine Country Half Marathon tomorrow!
Rusty/Mike

Saturday practice- 5/04

Hi Everyone,

Practice will meet at 6:30 a.m. at Ledbetter/shoreline beach cafe.  See you all there.

Rusty/Mike

Saturday 4/27/13

Hi, Good luck to those racing the Gaucho gallop tomorrow as well as those that are running across the Grand canyon and back!
Gaucho Gallop race info for any interested is here:
http://ucsbruns.com/

Practice will meet at Goleta beach tomorrow at 6:30am.

See you then!

Rusty and Mike

Boston Donations

We have had requests to put up the link to www.onefundboston.com
for those who would like to donate to help those families affected by that tragic events that unfolded during Monday's Boston Marathon.
Thanks and Congrats to those that ran and finished well and to those that were about to finish and never got a chance to cross the finish (Gary C).

Tuesday AM workout 4/16/13

Hi, we had some incredible Boston performances despite the tragedy and I will recount all of them tomorrow. We have two workouts tomorrow one for those racing the 10miler this week and the other for everyone else.

Those racing the 10miler this week:
6x400@current 5k race pace...NO FASTER! with 75sec between each.

Everyone else:

4-5x1600@current 5k race pace with 3min between each.


#1 Margo, Steph, Vida @ 2:08/400 if doing 1600's, if 400's then 2:02
Cynthia/linda@ 1:58-2:00/400 for 1600's or 1:53-54/400 if 400's

#2 Rob, Brooke 1:52-53/400 for 1600's

#3 Claire Katie, Elizabeth, Jim, Hilary etc....1:38-1:39/400 for 1600, or 1:35/400 for 400's

#4 Jim Sloan, Christie, Stacey etc...1:33-1:34/400

#5 Jeff D, Rob, Eric, 1:26/400 for 1600's or 81-82 if 400's

See you all Saturday

Boston

As I am sure everyone is aware, there was a bombing tragedy at the Boston Marathon today.  A horrific day, I am thankful to report that everyone from the SBRR group is accounted for and safe

Saturday 3/30/13

Hi, We will be meeting at DPHS tomorrow 6:30am. Boston folks will be very ready for the Boston Course!

Agenda:

All Boston Marathoners:

NO WARM UP (don't come early!), after we meet, head to the start across from the tennis courts on Cathedral Oaks, 2miles up and 2miles down at Marathon Goal pace, then drink your water/carb, easy 10miles finishing at the start across from tennis courts again and then 2miles up  and 2 miles down repeating first 4miles for 18miles total.

San Luis Obispo Marathoners:
start with Boston folks, and do 6miles at marathon pace (2 up, 2down, 2 up), then 4miles easy for 10miles total

Wine Country 1/2Marathoners and everybody else:
20min warmup, strides x 5-6, 4mile tempo run (2miles up and 2miles down), finish your easy miles as your cool down

see you tomorrow!

3/23/13

Hi, Boston week #9 is here! Meet at Leadbetter Beach. Boston folks will start at Leadbetter....Elise Way....Oliver...Cliff....Las Positas...Modoc to Bike path and back.
All others will start same place to Cliff/Las positas and back.
Good Luck to those doing their  Boston run in Augora Hills and to those racing the 5K and 10K and half!
Rusty/Mike

Saturday 3/16/13

Hi, we are meeting at Dos Pueblos HS tomorrow at 6:30am. Boston marathoners have 6 miles easy, then 10miles at marathon pace (2miles from the school up to the end of Glenn Annie and back (4), then on the SBIM course for the last 6miles ending on Hollister approaching Ellwood Bluffs, then finish up the loop for your total miles for the day.
All others are doing a shorter tempo run.

See you tomorrow!

Saturday 3/10/13

Hi, We will be meeting at Shoreline cafe 6:30am. All Boston Marathoners should arrive early (suggestion 6am to do their 8miles pre- marathon Pace section, then meet either Mike or I at Shoreline cafe at 7:10-7:15am to start your 9miles at Marathon pace. You will be going up to lazy Acres thern turn around and go back down out and back for 9miles total.
all others will be doing a different route to be explained tomorrow.
See you then!

Saturday 3/2/13

Hi, see you at Dos Pueblos HS tomorrow at 6:30am. All Boston marathoners and Los Angeles marathoners will do a 20min warmup (yes, we know, short!) then start across from tennis courts on CO to Glen Annie, left up to end of rd and turn around back to start and repeat for 8 miles total at Marathon race effort....then finish your long day with 9-10 more miles.
Others will do ONE up and back at tempo/threshold effort (what is tempo/threshold effort for this distance? ~12-15sec per mile slower than 10K race pace OR ~25sec per mile slower than 5 k race pace OR ready for this? Your most recent half marathon race pace. Get it?:) ...oh, yes, OR 85-90% of your max HR...the best  and most accurate option. The key is not to race these efforts as this halts your progress as counterintuitive as this might seem, slowing down here will help you race faster on race day.
See you tomorrow,
Mike/Rusty

Heeluxe study

Geoff Gray from Heeluxe is currently running a study with the Hoka running shoes.  He is looking for volunteers for the study.  participants must be able to run 6 min pace for 2 minutes, and wear a mens size 9,10, or 11 shoe, and the study will take approximately 2 hours.  Participants will be compensated, and those interested should contact Seth at sifunahashi@gmail.com

Saturday 2/23/13

Hi everyone,

We will be meeting at our mountain drive location at the corner of mountain and gibralter roads at 6:30 a.m.  Please remember that the neighbors can hear us talking as we gather.

Saturday 2/16/13

Hi, we are meeting at the Ellwood Bluffs parking lot across from the Ellwood School tomorrow at 6:30am. Long tempo on the road. Cool down on the bluffs.
See you then!

Saturday 2/9/13

Hi, We will be meeting tomorrow at Shoreline cafe tomorrow. We are Juuuust about into week 4 of Boston training and will be doing two loops of this:  

https://maps.google.com/maps/ms?msid=216493730993422396974.0004d538e9f9875d3b662&msa=0

If you can't see this, no worries, we've done it before and you won't get lost.

All non Boston folks will be doing either one loop at 90% effort or two loops with 5 minute jog first 1 at 80% (marathon race pace), second at 85-90%. (10-20sec faster than marathon race pace)

Congrats to all who raced last week...a few highlights in Alphabetical order:)

Andrea Mclarty, 57th at Women's USATF Cross Nationals, (over a minute faster than last year with limited prep time considering her 2:56 CIM early December!)
Carl Parker, Superbowl 4 miler, 2nd 22:33!PR
Joy Moats, 1st F, 3rd overall, Broke 31yr old record for 4miles 22:37!PR
Jay Hennigan battled with David Groom in his age group and used his toughness and intelligence to beat him! Anyone who want to know how to race, watch jay!
Ricky Ho, 1st Superbowl 4miler, 21:32
SBRR Master's Cross-Country Team, 1st at USATF National Champs! (Rusty 3rd, Todd Booth 11th, Steve Harding 17th, Joe Devreese, 20th, Mike Swan 25th)

saturday 2/9/13

Hi Everyone,

We will be meeting at shoreline cafe/ledbetter tomorrow at 6:30 a.m.  See you all there!

Saturday 2/2/13

Hi, Mike and Rusty will be racing the Cross-Country National Champs and will not be at practice tomorrow.
We are in week #2 Boston training and some are racing on Sunday and some training shorter races. Taking this into account here is the workout for all except those whose workouts we emailed them last week:

Meet Goleta Beach 6:30am, warmup 40 minutes, strides x5-6 20seconds, 2x3miles with 7 full minutes jogging in between. First 3 miles at either marathon goal pace OR 80%effort , second 3 miles  15-20seconds faster per mile or 90% effort (tempo or lactate threshold effort).
Cool down with either 2-3 miles or complete the mileage on your schedule.

FYI, if you want to watch the SBRR masters team race as well as any of the other races (Drea is racing the open women's 8k), the link is here: http://www.runnerspace.com/USARunningCircuit
Our race is 8am pst and Drea's is 11am. I believe you can either watch live at those times or watch the feed later.

Have a great workout, see you Tuesday!

Rusty and Mike

Saturday 1/26/13

Hi, we are meeting at Dos Pueblos HS tomorrow at 6:30am for a longer 6mile tempo run. All will do this distance except the Austin Marathoners (including Boston people), and X/C Nat people.
See you tomorrow!

tuesday night track 1/22

Just a reminder that tuesday night track (1/22)  will move back to our regular meeting place at goleta beach at 5:45 pm for the warmup jog to UCSB track. 

Sandy Hook Benefit, january 26th

This notice is from SBRunning Company:

Sandy Hook Benefit Run/Walk in Santa Barbara January 26, 2013

Santa Barbara Running Company is hosting a local benefit run/walk for Sandy Hook Elementary School. This run/walk is in honor of the victims of the Sandy Hook school shooting in Newton, Connecticut. It is a family friendly event. This is not a race, just a fun run/walk for charity. 

If you sign up at one of our stores prior to the event, your name will be entered into a raffle for fun prizes. It is a $20 entry fee. For every $20 we get, Santa Barbara Running Co. will donate $6. 

We will meet at Leadbetter Beach on January 26, 2013. A registration table will be up at 9:30AM and the event will begin at 10:00AM. Participants will have the opportunity to run/walk for twenty-six minutes, though we encourage you to continue your activity beyond the twenty-six minutes. All proceeds will go to those who lost their family and loved ones in the recent school shooting. 

In addition to your registration fee of $20, you are welcome to donate additional money, supplies for the running event, or collect extra donations if you choose. We will have some water and snacks and hope to have some donations of food but be sure to bring your own supplies for the day. Spread the word; bring your friends and family. Let's honor the kids and teachers who were taken far too soon! 

Saturday 1/19/2013

Hi, We are meeting one more week at Vieja Valley 6:30am!
See you all then!

Saturday 1/12/13 and Sunday 1/13/13

Hi, Saturday we are meeting at the Vieja Valley School at 6:30am.

Sunday 1/13/13 everyone is invited to Jim Sloan's house for our annual Thank you to all our SBRR
Runners.
We hope to see you tomorrow and Sunday!
Sunday, January 13, 2013
4:00 PM - 7:00 PM
WHERE:
Jim Sloan's House
4202 Llano Ave
Santa Barbara CA 93110

Saturday January 5th

Hi, Happy New Year!

  Please take a second to click on the first link on the left under the Blog picture "SBRR 2013 T-Shirt Sizes"  and fill in your size today! If you plan on coming to practice at least once in 2013, fill it out please:) 

Tomorrow we are meeting at the Vieja Valley School at 6:30am to start 2013 off right!

Rusty and Mike