Hi Everyone
For this week
Ususal warmup jog to the track plus 2 laps of strides on the straights, building 1-4
The workout is
10×600, :45 seconds rest
Short rests, so emphaisis is keeping intensity to threshold efforts
Approximate times for the groups- but remember to keep at your own threshold effort
Chris group. 2:15
Helen/ alex/ mack 2:22
Roy: 2:30-2:32
Alejandra : 2:38-2:40
Tom: brett: 2:46-2:48
Karen: 2:55
Heidi/ Ida. 3:06-3:08
Enjoy and please pass along
Thanks
Mike
Good luck to all those racing the SB Triathlon tomorrow!
Congratulations to Helen Payne who came in 2nd in her Aage Group at the Leadville 100miler last weekend in 24:45!
Also, Congratulations to Deanna and Dave Odell who finished the TDS 100miler in France yesterday! Deanna was 1st in her AG!
Also, Congratulations are due Coach Mike Swan who along with Karen Peabody ran and successfully finished the 40miler as part of the UTMB series in Chamonix, Fr!
Race Calendar:
Those racing the Chicago Marathon will run 8miles@Marathon Pace around the Laguna 1.28mi loop 6.25 times for 8miles.
Those racing the Marine Corps Marathon will be doing ~5 Loops for just over 6miles at Marathon. Pace.
Everyone else, I’ll go over the workout with you in the morning!
Finally from our Daughter who is looking to rehome her 6 year old, lab/hound mix. She is very sweet but not adjusting well after she had a baby 11 months ago. She would love a house without kids or with older kids/teenagers. She loves to eat, play fetch, and get belly rubs, and lounge in the sun.
If any interest, let Rusty or Lynette know….805-563-4503
We will be meeting at the Vieja Valley Elementary School tomorrow at 6:30am
See you all in the am….the heat will be breaking soon!
Rusty
Hi Everyone
Greetings from Chamonix,
For tonight’s workout
Warmup including 2 laps of strides, building 1-4
The workout is
2 sets of 10×300 with 100 jog recovery
400 jog plus 1:00 between sets
Times for the 300’s
Chris group 67
Helen’s group 71
Roy’s group 76
Alejandra’s group 79
Tom/ brett group 83
Karen’s group. 87
Heidi’s group 91
That is the time for each 300, should all feel like threshold effort
Race Calendar:
USATF Club Cross Country Nationals is December 12th and anyone and everyone of our club members are welcome. Our goal is to field as many Teams as possible. Last year we had a great time training and racing the XC Nat’s. Please click on the link and fill out the form below if interested. We are 16weeks away and will formally begin training soon.
Also, for your Saturday Fun, come see Sun-kissed at Beau tomorrow (Saturday 8-10)!
See you all tomorrow at Shoreline Cafe 6;30am…it looks like it’s going to be a hot day!
Race Calendar:
USATF Club Cross Country Nationals is December 12th and anyone and everyone of our club members are welcome. Our goal is to field as many Teams as possible. Last year we had a great time training and racing the XC Nat’s. Please fill out the form below if interested. We are 17 weeks away and will formally begin training soon.
See below for a reminder of how much fun you all had:)
https://form.jotform.com/262257224722050
We will see you tomorrow at Goleta Beach where we will warm up and workout on More Mesa.
Rusty and Mike
Race Calendar:
We will be meeting at Ellwood Shores Parking lot tomorrow at 6:30am….it’s been awhile since we’ve worked out here so here is our location:
See you all tomorrow!
Rusty/Mike
Hi,
Race Calendar:
we will be meeting at Vieja Valley Elementary School at 6:30am. See you all there!
Rusty and Mike
Practice at Santa Barbara Running Company, 1046 Coast Village Road in Montecito tomorrow at 6:30am.
SBRunning Co is kindly offering all SBRR members 20% off anything in the store….they are super excited currently on this shoe: Try it out!
See you all tomorrow,
Mike and Rusty
Congrats to Maggie Crawford who ran the John Muir Trail (211 miles) in 7 days!
See you all tomorrow at the Vieja Valley Elementary School 6:30am.
For those wanting some great music after the World Cup at Fox Winery 3pm-5pm…come see SunKissed!
See you tomorrow,
Rusty and Mike
Hi! We are meeting at Handlebar Coffee on Canon Perdido tomorrow at 6:30 and will workout starting at Chase Palm Park.
For those looking to listen to some great Music tomorrow evening, go see Geoff Gray’s band tomorrow at Validation Ale 6pm to 8pm, then asleep by 9….perfect!;)
See you all then!
Rusty and Mike
