Hi,
Both Mike and Rusty are out of town this weekend…see below for specific workouts.
Those who workout Tuesday AM please check the website this Monday for specific workouts as Rusty is out of town next week and back November 2nd.
We will be meeting at shoreline Cafe 6:30am
Current Race calendar:
- NYC Marathon 11/2. (1 week!)
- Two Cities 11/2 (1 week)!)
- SB Half Marathon 11/9 (2weeks)
- CIM 12/7 (6weeks)
- USATF Masters XC National Champs 12/7/25 (6 weeks)
- USATF XC Club National Champs 1/11/26 (11 weeks)
All women racing XC Nationals in 6 weeks:
Warmup 30 minutes with everyone else finishing just beyond the parking lot by the Nite Moves start (where we did the workout a couple weeks ago)…do your strides x 6 on the grass then as we did a couple weeks ago and as we’ve done before do 3x.9mi loop at threshold effort with 60sec between each, then change into your spikes if you have them and take 4 minutes before you do 8 200 m grass repeats sane as 2 weeks ago…run 95% to the second bench (should be 40-50seconds), after your 8th one, 2×400 on the grass hard up easy down….then change shoes and 1x.9mi at threshold effort same as first 3. Cool down remaining.
All folks racing the SB Half Marathon:
Warmup 30 minutes, strides x 6, 4 mile TIME TRIAL (race;) start at the harbor and head to Elise Way (Lazy Acres) turn around and head back to the harbor., cool down remaining miles
All Marathoners should know your workouts.
Everyone else: warm up 30 minutes with those racing the SB Half, strides x 6, 4 miles at threshold effort (85% perceived effort or roughly half Marathon race pace), cool down remaining miles
Have a great workout and see you soon!
Rusty and Mike