Saturday 7/1/23

Hi, We are meeting at the Foothill Elementary School tomorrow at 6:30am. See you all there!

Our course for tomorrow:

Rusty/Mike

Tuesday PM workout 6/27/23

Hi, We are in a strength, endurance building phase of the year with Fall Marathons and racing season ahead....so these workouts have been threshold effort  (they are self correcting...meaning if you have to walk at any point then you are above threshold effort and slow down!)

John Zaid, be careful:)

warm up 3miles, strides x 5, 2min@threshold effort, 20seconds at above 90% (not straining, but fast), 40sec slow jog x 8....this is 24min continuous run which if done correctly should keep your HR in the 85-88% Max HR threshold zone, 2-3mi cool down

Threshold effort explained: HR@85% if you know your max and wear a HR Monitor, or perceived effort 7-8 out of 10 OR add 40sec/mi to your last 5K per mile race time OR 5-10sec per mile faster than your most recent half marathon race pace. :)

Have a great workout and see ya Saturday!

Rusty/Mike

Saturday 6/24/23

Hi, Good Luck to Kerry Small and Michaela Clemence who are racing the Goleta 10k and 5K respectively tomorrow! We will be meeting at Mountain Dr/Gibraltar Rd tomorrow at 6:30am.

Come celebrate Solstice with Sunkissed! Sunday 3-5 at Night Lizard Brewing.

And they are super excited about their special guest Laura Mihalka, that’s right Shayne’s wife is going to be rocking it out with them! Don’t miss it:)

Rusty/Mike

Tuesday 6/20 workout

 Hi, 

Any folks racing the Goleta 5K,10k or Half Marathon this Saturday your workout: 3x600@5kRP with 90sec between.

Everybody else:

30x30sec@threshold effort with 30sec recovery jog between each…if you have to stop at any point after any of the 30sec repeats then you are running too hard an effort…slow down. This is 30 minutes continuous.

Good luck and see you Saturday!

Saturday 6/17/23

Hi, We will be meeting at Handlebar Coffee on Canon Perdido at 6:30AM. 

See you all there!

Rusty/Mike

Tuesday 6/13/23 workout

 Hi, Mike is away for the next three weeks. All SBRR runners who participate in the Tuesday evening workout with Mike, please check the blog for workout details.

See you all Saturday!

Rusty

Workout:

This workout is essentially threshold effort aside from the 3x30sec on the last set

3min@85% perceived effort, 1min jog, 2min@85% perceived effort, 1min jog, 1min@90% perceived effort, 1min jog x 3 sets then after the last 1min rep on the 3rd set, do 3x30sec at 95% with 30sec jog between. 

For those racing the Goleta 5k, 10k or half marathon in a couple weeks:

6x800@5K Race pace with 2min between

Saturday 6/10/23

Hi, We will be meeting at the Montessori School, 401 N. Fairview Ave tomorrow at 6:30am.

See ya then!

Rusty/Mike

Saturday 6/3

 Hi Everyone,

We will be meeting at 6:30 at vieja valley. See you all there!

Rusty/Mike