Saturday 8/27/22

Hi, Good luck to all those racing the SBTri tomorrow!!

We are meeting tomorrow at Handlebar Coffee on Canon Perdido 6:30am and should be finished in time to cheer for the Tri.

See you tomorrow,

Rusty/Mike

TUESDAY 8/23/22 AM WORKOUT

 Hi guys, workout for tomorrow 

Warmup, strides x 5, 1600@threshold effort, 3 min jog

3sets of 3x400 with 60sec between 400s and 4 min jog between sets

Set #1@5k Race pace

Set#2@ 5 sec per 400 slower than set 1

Set #3@5k Race pace

Good luck and see you Saturday!

Rusty

Saturday 8/20/22

 Hi, Coaches Rusty and Mike are both out of town tomorrow through the 26th (Friday). We will post Tuesday's workout by Monday 8/22 and see you all Saturday 8/27. 

Tomorrow's workout:

Meet at Shoreline Cafe 6:30am

Warmup: 30min, strides x 5 finish warmup at Elise Way/Meigs across from lazy Acres

Workout: 4mile Tempo run (~Current Half Marathon Race or 40sec per mile SLOWER than current 5K race pace or 85-90% of your Max Heart rate if known:) pace starting downhill all the way to the intersection of the Bike Path/Milpas...or just a bit further for 4miles.

Cool down remaining miles

Have a great workout!

Rusty/Mike

Saturday 8/13

 Hi Everyone,

We will be meeting at 6:30 am at Vieja Valley school.  See you all there! Rusty/Mike

Tuesday 8/9/22 AM workout

 Hi, 

Workout for Tuesday morning:

6-8x1k with 60sec recovery jog between. First 3 (or 4 if doing 8)@half marathon race effort, second 3 (or 4) 2-3sec per lap faster. 

Most will do 6. Those doing 8 already know they are doing 8 :)

Have a great workout! See you next week,

Rusty

Saturday 8/6/22

 Congratulations to two more SBRR Boston Marathon Qualifiers, Shayne Mahalka @3:14 and Karen Peabody@3:47 in last weeks Jack and Jill Marathon!

We are meeting tomorrow at the Vieja Valley Elementary School at 6:30am

See ya then,

Mike/Rusty