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