Hi, Mike and Rusty are in Boston this weekend with 39 other SBRR racers.
The workout tomorrow:
Meet at Vieja Valley, warmup 40min, 6x20sec strides, then from the 4 mile mark in the neighborhood run from mile 4 to mile 2 on the bike path at 85%effort, jog 5min, run back from 2mile to 4 mile at 10k race effort (above 90%effort and roughly 10-15sec/mi faster than the first 2 miles).
Cool down remaining miles.
Good luck and good luck to all marathoners!!
Rusty and Mike
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
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