Saturday 12/18/21. HOLIDAY BREAK

Hi, HAPPY HOLIDAYS to everyone!! We will be taking a break from AFTER practice tomorrow and resuming practice January 8th. We encourage everyone aside from those actively training for a race in the next couple of months to take a break from any intensity and simply enjoy your easy runs. Stay Tuned to our blog for updates and a race calendar for 2022! We will be meeting at Shoreline Cafe tomorrow at 6:30am. See you all tomorrow, Mike/Rusty

Saturday 12/11/21 and Holiday Break

Hi everyone and Happy Holiday Season! CONGRATULATIONS to all CIM runners! What a great day for our SBRR Runners! please come to practice for details! We are extremely proud of all of you. As we do every year (or most years:), we will be taking a break from formal practice after next week. our last practice before the break will be December 18th and we will resume practice January 8th, 2022. From our very own Jim Sloan: It’s been a couple of crazy years but let’s try and resurrect the our Holiday happy hour. Since the Biltmore is closed we’re moving it to Fess Parker’s Hilton. Their bar area has both inside and outside seating. Here are the details: When: Sunday, December 12 Time: 4:30 - 6:30ish Where: The Set Bar (lobby bar) at the Santa Barbara Hilton (aka Fess Parker’s Doubletree) Come join your running friends and celebrate the holidays. I hope to see you all there. Jim Finally, We will be meeting at The Vieja Valley Elementary School tomorrow and will be doing the bulk of our workout on grass...dont let that deter you:) All at threshold effort. see you at 6:30am Rusty/Mike

Tuesday 6am practice

Hi, CIM was a huge success and we will post results friday. congratulations to all CIM runners! i am not in town tomorrow so the workout for everyone is here: 3 mile warm up, strides x 5, 6 continuous laps starting at perceived 80% effort level and after yoir first lap increase the pace each lap ~2sec so that the 6th lsp is at 5k race effort. 2:30 jog 6x400@ the pace of your 6th lap with 90sec jog between each. Have a great workout abd see you all Saturday! Rusty ps. Needless to say but just in case..NO practice for anyone who raced sunday!

GOOD LUCK CIM RUNNERS!! (Missing Tom, Rich, Danielle, Mallory, Paige and Martin)

Saturday 12/4

Hi Everyone, Coaches Rusty and Mike are up in Sacramento supporting SBRR runners competing at CIM Practice should meet at handlebar coffee at 6:30 am. warmup 40 minutes finishing at the dolphin fountain. workout is 2x2 miles along the flat loop to milpas and back. the first loop at 80-85%, 4 minutes ez jog followed by 2 miles approx 20 seconds per mile faster. good luck to all competing this weekend and we will see everone next week

California International Marathon Course AID Station info

Saturday 11/27

Hi everyone 1 week out from CIM we will meet at 6:30 am at ledbetter. see you all there! Rusty/Mike

Saturday November 20

Hi Everyone, practice will meet at the Mountain drive/gibralter intersection at 6:30 am 2 weeks out from CIM, and good luck to all racing 9 trails tomorrow! Rusty/Mike

Saturday 11/13/21 Congrats to NY Marathoners, SB Half Marathoners and our very own Lynn Fitzgibbons...WOMAN OF THE YEAR!!

Hi! Congratulations again to all the folks who raced the SB Half Marathon! Also, Congratulations to both Sid Teegela and Julie Amble who raced the New York City Marathon last weekend. Sid ran a 3:32:31 PR and Julie ran a 3:24:45 PR! New york is not an easy course and both ran well! We have been so fortunate to have Lynn Firzgibbons as part of our team especially during Covid...seems everyone else in our community thinks so too as she is this years Goleta Woman of the Year!! Thank you Lynn!! The 2021 Goleta’s Finest winners are: Woman of the Year – Dr. Lynn Fitzgibbons Throughout the COVID-19 Pandemic, Dr. Fitzgibbons has been front and center relaying important information and data about the COVID-19 pandemic to our community. Dr. Fitzgibbons is an infectious disease physician and faculty member with the Internal Medicine residency program at Cottage Hospital. In 2020 she transitioned to an administrative role as a member of the COVID Incident Command Center at the hospital and helps with infection control at Cottage Health. She worked very closely with the Santa Barbara County Public Health Department to connect our local hospitals with our government agencies and speak to our community. She has been a calm and steadfast presence for the business community throughout the pandemic, answering every call we made and every request to speak. The Goleta community would not have been the same without our local hero offering her comprehensive reports in a manner that was understandable and reassuring. SB Half Results: Todd Booth: 1:16:54 1st place AG Rich Cagley 1:25:48 2nd place AG (on a Marathon pace training run!) Sara-Christine 1:25:58 4th AG Martin Tanner 1:27:03 3rd AG Chris Free 1:27:09 Leonard Diaz 1:28:05 3rd AG Martin Pattison 1:29:27 4th AG Roy Mclaughlin 1:32:56 7th AG Stacey Bailey 1:32:57 1st AG Susie Adams 1:35:37 2nd AG Elizabeth Schwyzer 1:38:03 3rd AG Mallory Price 1:40:46 Patrick Mathern 1:40:51 Paige Weber 1:43:05 Tom Prendiville 1:43:40 4th AG We will be meeting at Dos Pueblos HS tomorrow at 6:30am! Rusty/Mike

Tuesday 6AM workout 11/8/21

Hi guys, CONGRATULATIONS to all folks who raced the SB half! We had some great performances and age group placings which will be posted Friday. Also, Big CONGRATULATIONS to Sid and Julie for a great NYC Marathon! Results...Sid 3:32, and Julie 3:24!!! I'm out of town tomorrow so the workout is as follows: CIM runners: 1600@5k race effort, 2:30 jog, 9x400@ 4sec per lap faster than your previous 1600 pace with 90sec jog between each. Workout for everyone else without a race in the near future: 12x400@threshold effort with 100meter jog the whole workout is continuous and amounts to 3.75miles with the (12)100 meter jogs. See you all Saturday and have a great workout! Rusty

Saturday 11/6/21

Hi, Good luck to those running/racing the SB half marathon Sunday! We will be meeting at Shoreline cafe tomorrow at 6:30am. See you all there! Rusty/Mike

Oct 30th, 2021

Hi, We are meeting at Santa Barbara Running Company in Montecito tomorrow at 6:30am. All runners racing Cal Int'l Marathon will warmup 40min to the intersection of Hot Springs road and mountain Drive where you will start your Marathon pace 9miler. Course below:

Basically heading East on Mountain down San Ysidro rd to South Jameson Ln to Olive Mill to Channel dr to Butterfly to Hill rd (the 1mile loop around the Biltmore Hotel) then keep looping around the Biltmore until you reach 9miles. Everyone else including those racing the SB Half next week will be doing 4 loops (4miles) around the Biltmore continuously...same starting place as usual at the cross walk on Channel dr. First loop at 85% (low end threshold), next 3 loops higher end threshold closer to 90% effort...but NOT RACING. Bring your water/Gu etc and we will put out a table at the cross walk in front of the Biltmore for marathoners to practice drinking and taking fuel during the run. See you all tomorrow, Rusty/Mike

Saturday 10/23/2021 and Summit for Danny

Hi, neither Rusty or Mike will be at practice Saturday. Meet at the Vieja Valley Elementary School and warmup up 40min to the Tennis Courts across from Laguna Blanca. Workout: Cal Int'l Marathon folks: (2)figure 8 loops plus one extra of the Lago/Estrella Loops this will be ~7.8miles...feel free to continue through to 8miles total. NYC Marathon (3) figure 8 loops plus two extra Lago/Estrella loops for 12.4miles total Everyone else: Threshold effort for one figure 8 loop plus one additional Lago/Estrella Loop for 4.5miles total

Good luck to those running the Wine Country Half Marathon! Patty Bryant invites us all to support the Annual Summit for Danny: Please be our guest at the annual Summit for Danny October 30th at 9:45 There is an easy and intermediate option The bbq lunch and music start at 11:30 Register on the bryant and sons team https://summitfordanny.org/register_team.php Thanks and Have a great workout! Rusty/Mike

Saturday 10/16/2021. Congratulations to Chicago and Boston Marathoners!

HI, CONGRATS TO The following Boston Marathoners who had very good weather for Boston: John Sim: 3:17:44! Bill Bittancourt 3:20:46 Lisa Dosch 3:29:17 John Zaid: 3:54:36 Mary Paterson: 4:24:26.....with a 46min last mile...THATS PERSERVERANCE! Congrats to Chicago marathoners who had the warmest temps in 10 years in the low 80's and humid! Sara-Christine at 3:16:39 Karlyn Roberts 3:46:11 Given the weather, both these ladies ran much faster than their times reflect...see here: https://www.podiumrunner.com/training/how-much-does-heat-slow-your-race-pace/ We will be meeting at Shoreline cafe tomorrow at 6:30am! See you tomorrow, Rusty/Mike

Tuesday 10/12/2021 AM workout. CONGRATS TO BOSTON MARATHON FINISHERS!!

Hi, I am out of town tomorrow... workout for all those racing CIM or anyone who has a race planned anytime over the next few weeks (as long as it's not this week): 8x600@5K Race effort with 2min jog between All others who do not have a race planned in the next few weeks: 8x600@Threshold effort (85% perceived effort) with a 200M jog done continuosly no stopping...if you need to stop after the 600 repeat then you are running too fast...slow down. CONGRATS TO: John Sim: 3:17:44! Bill Bittancourt 3:20:46 Lisa Dosch 3:29:17 John Zaid: 3:54:36 Mary Paterson: 4:24:26.....with a 46min last mile...THATS PERSERVERANCE!

Saturday 10/9/21

Hi everyone we will be meeting at DPHS at 6:30 am, continuing our progression towards NYC and CIM. A reminder that we are collecting worn athletic shoes for our shoe drive funding scholarships for PT students of color. please clean out those closets and bring your shoes to practice! also- evening practice will return to UCSB. meet at 5:45 at goleta beach tuesday evening

Saturday 10/2/2021

Hi! We are 3 weeks into training for the Cal International Marathon (week 3 of 12), Boston and Chicago marathons are in 8 and 10 days respectively, NYC Marathon is in week 7 of 12 and the Santa Barbara half Marathon is also 5 weeks away......so those folks racing any of those events have some work to do:) Good Luck to Jill Ireland as she races the London Marathon this Sunday in a brand new age group....60-64! Jill could very well reach world class age group status with a sub 3:20 (91%)....sub 3:30 is still National Class (no pressure Jill;) FYI, The London Marathon will be incredible to watch this year as there are 9 sub 2:20 runners in the field as well as 6 sub 2:04 men in the field and 3 guys with personal best under 2:02! If interested, check it out here on Sunday: www.virginmoneylondonmarathon.com We are meeting at the Vieja valley Elementary School tomorrowat 6:30am. The loop we ae doing tomorrow:

See you there! Rusty/Mike

Tuesday 9/28/2021 AM Workout

Hi Guys, I am away this week back on Saturday...for the Tuesday AM group workout: 3 sets of 4x400meters with 90sec jog between 400s and 3min jog between sets Group #1 Margo, Linda, Marcella etc....Set#1@1:55, set#2@2:00, set#3@1:55 Group #2 Christina,Dawn, Kerry, Brooke, Claire etc...Set#1@1:40, set#2@1:45, set#3@1:40 Group#3 Stacey, Jamie, Jim, Greg, Kelsey, Megan, Heather etc...set#1@1:34, set#2@1:39, set#3@1:34 Other groups should know their workouts and paces. Have a great workout and see you Saturday! Rusty

Saturday 9/25

Hi Everyone we will be meeting st Shoreline Beach Cafe/ Ledbetter tomorrow. see you all at 6:30! Rusty/ Mike

Saturday 9/18/2021

Hi, neither Rusty or Mike will be at practice tomorrow. Good luck to those running the trails in Washington! workout meet Vieja Valley Elementary School 6:30am warmup 30 min easy strides x 5 on the bike path, 4mile tempo run cool down 20-40 min see you all Tuesday. Have a great workout!

Tuesday AM Workout 9/14/21

Hi Guys, Tuesday AM workout: 20-30min Warm up, 8-10 x 600 (1.5laps) At Threshold effort (85-90% Max HR...perceived effort 8 out of 10....) with 200m jog recovery...if you can not finish your 600m repeat and simply slow down to a jog, then you are going too hard/fast....the last 2 600's you should feel like you want to run faster....permission to do that:) Groups as usual, but this is a workout where fitness level will dictate differently for everyone and becomes very individual so don't worry about running away from your group, do your own 85-90% effort. Others who have schedules have varying workouts....you know who you are:) cool down 20-30min Have a great workout! Rusty

Saturday 9/11/21

Hi everyone congratulations to Rusty and Lynette! we will be meeting at Ledbetter ar 6:30 am. See you all there! Tuesday AM workout, Rusty will not be at practice but will post the workout on Monday evening.

Saturday September 4th, 2021

Hi, We are meeting at the Vieja Valley Elementary School tomorrow at 6:30am. All runners aside from those running the Chicago Marathon, London marathon or the Surf City half Marathon will do the loop below:

The others will do only the 1.25mile loops which go las palmas, Lago, to Estrella back to Las palmas. See you all there! Mike/Rusty

Saturday 8/28/21

Hi, Good luck to all those racing (Karen, Julie, Roy, Phil, Dave, Kelsey and Karlyn, Mariann, John, Jenny, Sheryl, Patty and Andy....GOOD LUCK!!)the SB Triathlon tomorrow! We will be meeting at handlebar Coffee on canon Perdido tomorrow at 6:30am. See you there, Rusty/Mike

Saturday 8/21/21

Hi, We are meeting at Shoreline cafe tomorrow at 6:30am. See You all there! Rusty/Mike

Saturday 8/14/2021

Hi, Both Mike and Rusty are out of town tomorrow. CONGRATULATIONS to Rich 17:16 5k at Nite Moves (PR for rich), and Elizabeth 20:46! Meet at Vieja Valley Elementary School 6:30am. All Boston Marathoners who are 9 weeks away should run 6 miles on the following course (some rolling hills are essential at this point) Starting from the tennis courts in from of Laguna Blanca heading up Las Palmas left on Via Presada, left on Via Tranquila, left on Las Palmas, then re trace your steps taking a right on Lago Dr and a right on Estrella and back to the start and repeat until you hit 6 miles at goal marathon pace. ALL others: 40 min warm up, 3 miles on bike path starting in neighborhood at 85% perceived effort, 4 min jog, the 2 miles back 10-15sec/mile quicker than what you did for your 3 miles...cool down remaining miles

Saturday 8/7/2021

Hi, We will be meeting at the Vieja valley School tomorrow at 6:30am. We will be doing the Via Bendita/Via Roblada Loop.

Saturday 7/31/21

CONGRATULATIONS to Reyna Talanian for her 3:21:52 Marathon Performance last week good for 2nd place in her age group at the Jack and Jill Marathon and John Sim for his 1:28:42 3rd place Performance in the J&J Half Marathon! We will be meeting tomorrow at the Vieja valley Elementary School 6:30am. See you there! Rusty/Mike

Saturday 7/24/21

Hi, We will be meeting at Mountain Drive/Gibraltar rd tomorrow at 6:30am. See you all there, Rusty/Mike

Saturday 7/17/21

Hi, We will be meeting at San Roque Park tomorrow at 6:30am. See you then! Also, see below as Huge Rabbit Sale is tomorrow! Rusty/Mike

Saturday 9/10/21

Hi Everyone, we will be meeting at 6:30 am at Elwood Shores. see you all there Rusty/ Mike

Saturday 7/3/2021

Hi, Practice tomorrow is at Elings Park 6:30am. Enter at the Las Positas entrance and we will meet by the upper soccer fields. See you then! Mike/Rusty

Saturday June 26

Hi everyone, we will be meeting at 6:30 am at handlebar coffe on Canon Perdido. see you all there! Rusty/Mike

Tuesday am workout

Hi, Rusty is away enjoying the olympic Track and Field Trials in Oregon so will not be at the workout tomorrow AM. workout: Warmup, 30 min easy Mockingbird 8-10 x short hills hard up/easy down, 4xlong hill to the gate (~.22mi) hard up, easy down cool down 15-30 min depending on overall mileage

Saturday 6/19/2021

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

Saturday 6/12

Hi Everyone, We will be meeting at Santa Barbara Running Company on Coast Village Road at 6:30 am. looking forward to seeing you all there Rusty/Mike

Saturday 6/5/2021

Hi, First, GOOD LUCK to all SBRR Runners (including Coach Swan Bib #1745) as they compete in the Hawaii 70.3 IRONMAN tomorrow! See Here: https://www.ironman.com/im703-hawaii-athletes to follow our athletes. They have Live tracking tomorrow during the event.

Workout tomorrow 6:30am Mountain Drive/Gibraltar Rd. See you all then!

Saturday 5/29

Hi, neither Rusty or Mike will be at practice tomorrow. Good Luck to all those competing in Hawaii next week! workout: vieja valley elementary school 6:30am 30 min warmup strides x 5 30min as follows (10min@80%effort, 10min@85%effort...half marathon race effort...10 min 90%effort (slightly faster than the 85%) cool down remaining miles good luck! Rusty/Mike

Saturday 5/22/2021

Hi, We will be meeting at Shoreline Cafe (Ledbetter Beach) tomorrow at 6:30am. See you all there! Mike/Rusty

Saturday 5/15/21

Hi Everyone, we will be meeting at SB running co at 6:30 am in montecito. thank you to Joe and Monica who will be offering SBRR runners a 20% discount at the store on Saturday. They will be opening up early for us at 8:30 am.

Saturday 5/8/21

Hi everyone, we will be meeting at 6:30 am at Dos Pueblos HS. looking forward to seeing you all there Rusty/Mike

Saturday 5/1/2021

Hi! We will be meeting at Goleta Beach parking lot at 6:30am tomorrow morning. See you all there! Rusty/Mike

Saturday 4/24/21

Hi! See you all at the Vieja valley Elementary School tomorrow at 6:30am. Mike/Rusty

Saturday 4/17/21

Hi Everyone, We will be meeting at 6:30 am at the intersection of mountain drive/gibralter road. See you all there. Rusty/Mike

Saturday 4/10/21

Hi, Mike and Rusty are out of town this weekend so you're on your own tomorrow. Tomorrow's workout is at Goleta Beach 6:30am. Workout: 30min warmup, strides x 5, 3miles@perceived effort of 85% (~Half marathon race effort), 4-5min jog, 2miles@90% effort (10-20sec per mile faster than the 3mile. cool down remaining miles 2-6miles depending on your fitness and endurance level. See you all Tuesday. Have a great workout! Mike/Rusty

Saturday 4/3/21

Hi Everyone, We will meet at 6:30 tomorrow morning at Shoreline Beach Cafe/Ledbetter Beach parking lot. See you all there! Rusty/Mike

Tuesday AM workout 3/30/21

Hi, workout tomorrow AM warmup, strides x 5 1600@5k race effort 4 min jog 3 sets of 3x400 set#1 4-5sec per mile faster than 5k race effort set#2@5krace effort, set#3 same as set #1 1 min between 400s, 4 min between sets. Rich's group: 1600@5:30-35; 400s:set1@77, set#2@82,set#3@77 sara/Reyna:1600@6:15; 400s:set1@90, set2@95,set3@90 Tina,lauren,Becky,john: 1600@6:30; 400s: set1@92,set2@97,set3@92 Jim, Stacey, susie, jill, Greg: 1600@6:40-45; 400s: set1@95,set1@1:40,set3@95 Dawn, heather,christina, Amy, Brooke, Lynette, Claire, marj: 1600@7:10, 400s: set1@1:42, set2@1:47,set3@1:42 Margo, Linda, Chrissy: 1600@8:15-8:20 400s: set1@1:58,set2@2:03,set3@1:58 Good luck guys. See you saturday!

Saturday 3/27 and Tuesday AM Practice

Hi Everyone, We will be meeting at Vieja Valley school at 6:30 a.m. looking forward to seeing you all there! Rusty is out of town this Tuesday morning so he will post the workout Monday afternoon. Mike/Rusty

Saturday 3/20/2021

HI, We will be meeting at Handlebar Coffee on Canon Perdido tomorrow at 6:30am. See you then! Mike/Rusty

Saturday 3/13/2021

Hi! We are meeting at the Vieja Valley Elementary School tomorrow at 6:30am. See you then, Rusty/Mike

Saturday March, 6th

Hi, we are meeting at San Roque Park tomorrow at 6:30am. See You all there!

Rusty/MIke

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

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