Saturday 9/29/12

Hi All, We are meeting at Zizzo's Coffee tomorrow at 6:30am.  Here is the agenda:

Chicago/Long Beach/St.George marathoners: (most of you did your last MP workout today, GOOD!....if any in this group didn't do Friday, then.....1mi w/up, 6miles at MP, 5miles cooldown 12miles total)


Select Staffing SBIMarathon runners: easy 60min warmup (unless it's stated differently on your schedule), 2x4miles (first one at Marathon Goal Pace, 10min JOG, 4miles 10-15sec/mile faster than Goal Marathon Pace), 1-2mi cooldown  19-20miles total


CIMarathoners:  60min warmup, 5miles at Marathon Goal pace, cooldown as written on your schedule.

Everyone else, warmup for 30min, strides, then 4mile tempo run, cooldown 12-14miles total


The Loop: Starting on Phelps side of Girsh Park at 5mile mark of SSSBIM Course (see map at www.sbimarathon.com) and running to DPHS (9mile mark)

Rusty will be concierge tomorrow  and will have FLUID Performance (the Electrolyte/carb solution on course for the SSSBIM, November 10th) Two flavors for you to choose from and you guys are the lucky ones to vote on which you like better for race day!)

Rusty/Mike

9/22/12

Hi, we are meeting at the Foothill School on the corner of Ribera/Cathedral Oaks tomorrow at 6:30am.
Good Luck to those ladies racing on Sunday!
See you tomorrow,
Rusty & Mike

Week #10              2 Pebble Hill Loop
Chicago
St.George
Long Beach

Week #6                 2 loops
NYCMarathon

Week #5                     7miles
SBIMarathon & Half

week #2                   1 Pebble Hill Loop
CIM

Saturday 9/15/12

We'll be meeting at Zizzos Coffee, storke rd, Goleta tomorrow at 6:30am.
Chicago/st.george/long beach week #9 long day. Bring fluids as you'll be drinking every 2+ miles.
SBIM/Cim folks 2 or 3x2 mile

See you all then!
Rusty/mike

practice 9/8/12

Hi Everyone,

we will be meeting at ledbetter beach/shoreline beach cafe tomorrow morning at 6:30 a.m.   hope to see you all there, and good luck to Rusty this weekend at the Elliptigo World Championships!!

Saturday 9/1/12

Hi All, We are meeting at Dos Pueblos HS tomorrow.
Neither Mike or Rusty will be at practice tomorrow (stay on task:)

Here is your workout:

Warmup for 40minutes EASY, DO STRIDES x 5-6, then assemble to your normal pace groups to begin.

Chicago/Long Beach Marathoners: Do full Select Staffing SBIM 9mile loop from parking lot at DPHS to in front of the school on Cathedral Oaks....If you are unfamiliar with the course...see here:  http://www.sbimarathon.com/Assets/SBIM+Digital+Assets/Course+Information/Downloadable+Course+Map.pdf


St.George Marathoners: Start in front on Tennis Courts on Side Walk adjacent Cathedral Oaks and do the 2 mile out and back TWICE for a total of 8miles (East on Cathedral Oaks, left on Glen Annie/Storke Rd to the end, turn around back to start and repeat)

Everyone else doing CIM or NYC or Grand Prix, you will do the St.George out and Back ONCE (4 miles) for at Tempo/threshold effort (~10-15sec per mile faster than goal marathon pace at this point)


Good Luck and see you Tuesday,

Mike/Rusty

Sign up Santa Barbara Running Strong Core Class!

Sign ups are now open for the Fall session of Santa Barbara Running Strong held Friday mornings at 6am at Santa Barbara Running Company in Goleta.

SBRS is a mat Pilates class designed to develop and strengthen the core and stabilizing muscles that a runner needs in order to support an efficient stride all the while helping to prevent injuries.  The Fall session will run from September 7th through November 16th.  The cost is $150 due either before or on the first day of class to reserve your spot.  Class is limited to 20 participants and is already over half full.  Participants will need to bring their own mat to class; however, home baked treats for the teacher are discouraged.

Please contact: drea@twomotivate.com to sign up.

--
Drea McLarty

www.twomotivate.com

Saturday 8/25

Hi Everyone,

Saturday practice will meet at 6:30 a.m. at the foothill school off ribiera/catherdal oaks.

See you all there
Rusty/Mike