How to Pay for SBRR

1. Use the Paypal button on the right-hand column and pay $125 for your yearly membership.
2. Then select which type of coaching you want (general coaching $40/month or personal coaching $120/month).

Monday, December 6, 2021

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!
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