Hi, meeting at Goleta Beach tomorrow 6:30am. Good luck to all our Berlin marathoners!
Rusty/Mike
Mike Swan and Rusty Snow have over 40 years of combined experience coaching runners of all abilities from the beginner to the Olympic hopeful. They offer individualized coaching plans as well as a "workouts only" option. SBRR works out twice weekly and offer three workouts per week (Tuesday 6am-San Marcos HS, Tuesday 6pm-UCSB and Saturday 6:30am various locals in the SB County area. Location announced weekly on the Blog) contact us: sbrunrace1@gmail.com
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).
Friday, September 27, 2013
Friday, September 20, 2013
Saturday 9/21/13
Hi, we are meeting at the Mintessori School on Fairview Ave tomorrow at 6:30am.
See you then!
Mike/ Rusty
See you then!
Mike/ Rusty
Friday, September 13, 2013
Saturday 9/14/13
Hi, We are meeting at Leadbetter Beach tomorrow at 6:30am.
40 min warmup then:
Agenda:
40 min warmup then:
Agenda:
- Select Staffing SBIVetMarathon runners 7mile at Marathon goal pace
- Berlin Marathoners 8 miles at Marathon Pace
- Portland Marathoners 12-13miles at Marathon Pace
- Chicago Marathoners 10miles at Marathon pace
All folks running the Cal Int'l Marathon as well as the SBIVet Half Marathon, will be doing 3x2mile, 5min jog recovery between each....route to be described tomorrow.
Rusty/Mike
Friday, September 6, 2013
Saturday 9/7/13
Hi, We will be meeting at DPHS tomorrow at 6:30am. 40min warmup for all. Good luck to those running the Ventura full and Half this weekend!
Rusty and Mike
Rusty and Mike
Wednesday, September 4, 2013
Radio Orienteering Sept 14th, Lake Los carneros
Hi our own SBRR runner and World Class radio Orienteer, Jay Hennigan, will be competing Sept 14th at lake Los Carneros....you can too! See more info on the link above and go check out a really cool sport combining map skills, radio tracking with X/C running!
Friday, August 30, 2013
Saturday 8/31/13
Hi,
We are meeting at Vieja Valley School tomorrow.
All early October marathoners (Portland, Berlin, Chicago, long beach)
You have a 5mile warmup. BE READY to run your marathon pace portion of the workout at 6:30 if possible. (You'd have to arrive early)
All Select Staffing SBIVM runners, half marathoners and non marathoners warmup 4 miles and be ready to run your 5 miles at marathon goal pace at 6:30. (You arrive early too)
All CIM runners, run 45 easy minutes (unless I've told you otherwise) and be ready to do your workout by 7:15am. (3mi tempo, wood chips, 3 mile tempo)
Early start will help with heat.
Bring plenty of fluids!!
We are meeting at Vieja Valley School tomorrow.
All early October marathoners (Portland, Berlin, Chicago, long beach)
You have a 5mile warmup. BE READY to run your marathon pace portion of the workout at 6:30 if possible. (You'd have to arrive early)
All Select Staffing SBIVM runners, half marathoners and non marathoners warmup 4 miles and be ready to run your 5 miles at marathon goal pace at 6:30. (You arrive early too)
All CIM runners, run 45 easy minutes (unless I've told you otherwise) and be ready to do your workout by 7:15am. (3mi tempo, wood chips, 3 mile tempo)
Early start will help with heat.
Bring plenty of fluids!!
Friday, August 23, 2013
Saturday 8/24/13
Hi, We are meeting at Shoreline cafe tomorrow at 6:30am.
Berlin, Portland and Chicago Marathoners will be doing 3x3mile on Flats terrain. Others will be doing 2x3mile.
The 3mile loop:
Starting at Shoreline cafe running East toward Milpas on the Bike path, turn left at Milpas/bike path and head back West on the side walk or Road if you feel confident that traffic and SB police will be kind to you finishing the 3miles at State street intersection with the bike path (The dolphins)...your recovery jog between repeats is to jog back to Shoreline cafe, quickly drink your electrolytes/Carbs, then repeat.
The 3x3milers should be as follows :#1@ 10sec slower than Marathon goal pace, #2@ Marathon Goal Pace, #3@10-20sec faster than Marathon Goal pace.....How to determine if 10 or 20sec per mile faster?
10sec per mile faster if you are very well trained and fit running over 50-60miles per week.
Probably closer to 20sec per mile faster if running less than this. Don't race the last one!
See you then,
Rusty/Mike
Berlin, Portland and Chicago Marathoners will be doing 3x3mile on Flats terrain. Others will be doing 2x3mile.
The 3mile loop:
Starting at Shoreline cafe running East toward Milpas on the Bike path, turn left at Milpas/bike path and head back West on the side walk or Road if you feel confident that traffic and SB police will be kind to you finishing the 3miles at State street intersection with the bike path (The dolphins)...your recovery jog between repeats is to jog back to Shoreline cafe, quickly drink your electrolytes/Carbs, then repeat.
The 3x3milers should be as follows :#1@ 10sec slower than Marathon goal pace, #2@ Marathon Goal Pace, #3@10-20sec faster than Marathon Goal pace.....How to determine if 10 or 20sec per mile faster?
10sec per mile faster if you are very well trained and fit running over 50-60miles per week.
Probably closer to 20sec per mile faster if running less than this. Don't race the last one!
See you then,
Rusty/Mike
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