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.