Week of 10/3

Runners,

Your weekly miles should be up to 24 for halfers and 29 for full marathoners.Just a quick breakdown of how I would get them in.

• Sat: 8 or 9.5
• Sun: Rest
• Mon: 5 or 4
• Tues: 5 or 4
• Wed: 5 or 4
• Thurs: Rest
• Fri: 30 - 40min easy run w/stretching!!

This Sat we will be running 9 miles for the 1/2 ers and 12 for the Fulls! Be sure to hydrate yourself Thursday and Friday!!

1/2 : From SMHS -> down Turpike -> up Bike path through Goleta beach tournaround at UCSB lagoon (Campus Point) return back via bike path.

Full : From SMHS -> down Puente to Mesa Bluffs -> Exit Bluffs onto Shoreline Dr (turns into Patterson)-> Left on Bikepath to UCSB Lagoon -> Circle UCSB Lagoon and return to SMHS via Bike Path.

Last Sat we went over Glute Strengthening with our "firehydrants" This week we will go over some shin drills to keep the shin splints down with the added miles.

See you all Sat morning!!

Coach Anthony

We are off and running...

This Saturday we will meet EARLIER- 6:45am at SMHS track!  Don't be late! There will be a taper option for those doing the Carp Tri Sunday!  YEA!

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LAST WEEK'S REVIEW-
Another beautiful day for running last Saturday, Sept. 19th.  It was cool and overcast for our 5.5-6.5 mile loop from Turnpike, to Cathedral Oaks, to Ribera, to the bike path to Puente (or Arroyo and back to the SMHS track! The workout began with a mile warm up and then the drills.  We ran the loop, did some active recovery (leg swings) and then some stretching and core work.  The total mileage was between 7-8.5 miles.  Great work everyone!

Our team is set! We are off and running with many training for the SB News Press Half Marathon -Saturday, Nov. 7th and some training for the full 26.2 miles in the SB International Marathon -Sunday, Dec. 6th  AND others wanting to complete the marathon relay with 4 people.  The M4L discount code for the marathon is SBIMM4L2009  Go to wwwsbimarathon.com to register NOW-save $10!

Please get me your Half Marathon entry form and payment by this Saturday, Sept. 26 at practice.  I need to get the entire packet in the mail Saturday. Thanks!

Here is the DAWG deal...fundraising is optional in M4L, but the dogs could really use our help! If you raise between $50-$99 you will get a M4L oversized sweatshirt (navy, grey, tye dye) and if you raise $100 or more you will get the sweatshirt and the very cool DAWG running shirt!
I have the forms! more info. to come

Great group of runners we have!  Go team M4L!
See you early Saturday-6:45am!
Dawn

Getting in your miles!

Hey M4L'ers just wanted to make sure everybody is getting in their miles this week! We should be hitting our minimums 20 for the half marathoners and 24 for the fulls! Here's an ideal weekly breakdown;

• Sun: Rest
• Mon: 4-5
• Tues: 2-3
• Wed: 4-5
• Thurs: Rest
• Fri: 2-3
• This Sat: 8.5 - 9.5

Please remember these are minimum numbers, the more easy miles you put in now under your base the more prepared you will be come race day!

See you all Sat!

September 12, 2009

WOW what a great run today! The weather was perfect for running- much cooler and nice cloud cover!

We started with an 800 warm up (2 laps around the track) and then did some warm up drills. There was a focus again on our shins. Then we headed out to the bluffs and looped around either a 5 to 6.5 mile run back to the track, where we did some active recovery and core work!

I passed out two upcoming event applications that offer a M4L discount. The Goleta Education 4 miler next Sunday will offer $5 off , so only $15, if you SEND IT IN by Thursday this week! Download the registration form and be sure to write M4L on the top!

Also I passed out SB News Press Half Marathon entry forms. You can go to www.newspress.com/halfmarathon and print out the application and bring it to me by Saturday, the 26th. M4L also gets $5 off and that way the event will only cost us $40! I need to collect all paperwork and money and send our team info in together!

It looks like our group is about 50 members and I think we will close off membership after this upcoming Saturday practice. So if you know anyone wanting to join they need to be able to run 6-7 miles right now and be at Saturday's practice at SMHS at 7am Saturday!

Homework this week from Coach Anthony is a total of 18 miles. (You get to subtract the miles run today.) Try to get at least two rest days in during the week and 3-4 miles per run, 4 times during the week.

Have a great week and we will see you next week at 7am!

Dawn

Santa Barbara Running

Santa Barbara Running And TeamDAWG Invite you for a complimentary running evaluation and shoe recommendation. Discounts on shoes. Wine and cheese. Bring friends

Sunday, September 13th, 2.30 - 5.30 pm  
Santa Barbara Running store
29 Fairview Ave, Goleta

half and full M4L marathoners

YEA - fabulous turnout this AM with nearly 40 people and more on their way next week! The run was 4-5.5 miles after a warmup and drills and then after the run we did stretching and a little of Anthony's famous core work!

We have many goals for you, but #1 is injury prevention-so please

1. be on time to properly warm up
2. do the active recovery-legs swings etc.
3. stay for the stretching
4. do the body part specific strengthening that Coach Anthony will give you each week!  This first week was shin exercises! That is to ward off shin splints!

We found out today that getting into the SMHS track can be tricky (they wire off our usual sneaking in spot), so allow time to hike to the top by the baseball field or try going around the gym.  Parking on the Turpike side seemed to be great today!

Bring with you each week:

1. a watch to time your runs
2. plenty of water or fluids-it was really hot today!
3. towel or a mat for floor exercises
4. glasses,sunscreen, visor or hat!

This week's homework- is to get up to 15 miles total - and you can  include the miles done today so you need to get in between 9-11 miles before next Sat.  It is recommended to get a day of rest between runs, so take Sunday off of running and next Friday too! Cross training with swimming, weights, biking, etc is great on your off days!

This year we will again have the option of supporting DAWG!  There will be a kickoff party at SB Running in Goleta (Fairview) next Sunday, Sept 13th at 2:30-6pm!  Stop by to get your running style and shoes checked, (don't forget to bring your shoes with you), get some great discounts in a special DAWG -M4L sale, and have some wine and cheese!

Here is Coach Anthony's log to keep track of your miles!

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