Okay guys this week we will meet at SMHS. Marathoners will meet at 6:15am. We will meet go over the route and take off by 6:30am!!
Half Marathoners will meet at 6:30am and be off and ready to run our 8 miles by no later then 7am!
Important: All half marathoners are required to get in 8 striders after our 8 mile run!! Also I want Goal times!! Whether it's just finishing, or running a PR I want to know what we are all striving for !!
Next weeks runs should look like this
Sunday: Rest
Monday: 2-4
Tuesday: 6
Wednesday: 3-5
Thursday: Rest
Friday: Pre-Meet up by race time 1-2 miles EASY, 4-6 striders, STRETCH!
Saturday: It's GO time!!
**Please keep in mind this schedule is only for those of us near or at our weekly mileage!!
Coach A
Thursday, October 29, 2009
Wednesday, October 28, 2009
DAWG!
Two weeks ago Lesley and friends visited M4L with some of dogs from DAWG. These dogs had the saddest life stories, but with happy endings thanks to DAWG.
In this economic climate never before has the need to help the only "no kill" shelter in SB been more important. Any amount you can donate or acquire through sponsorship from family and friends will go straight to these dogs. More about DAWG.
Each of you will receive a fabulous DAWG running shirt (underwritten by Lesley Bloomer and family) this Saturday at pratice to wear in the half marathon. Let's show our support by wearing the shirt proudly and giving what we can to DAWG PO BOX 92210 SB CA 93190.
For each person who donates any amount, M4L will give you a sweatshirt too!
In this economic climate never before has the need to help the only "no kill" shelter in SB been more important. Any amount you can donate or acquire through sponsorship from family and friends will go straight to these dogs. More about DAWG.
Each of you will receive a fabulous DAWG running shirt (underwritten by Lesley Bloomer and family) this Saturday at pratice to wear in the half marathon. Let's show our support by wearing the shirt proudly and giving what we can to DAWG PO BOX 92210 SB CA 93190.
For each person who donates any amount, M4L will give you a sweatshirt too!
Tuesday, October 27, 2009
Big week for marathoners
Marathoners are up to the highest weekly mileage they will run at 45 miles!! Remember you got in 17-18 miles last Sat and this next Sat will be 20+!
Halfers we will start tapering slightly this week, slowing down our mileage to 26. Meaning with our 10-11 miler over the weekend you really only have 15-16 miles to get in during this week! I would like you to get in a longer Wed or Thursday run in this week of 8-10 miles if possible our weekend run will be much shorter then what we are used to down to 8 miles!!
After this Saturday your mileage will be coming down significantly while your rest will be taking it's place. I will be going over Carbo loading and some last minute things we can do to help our bodies rest up and prepare for our big race day!!
See you Saturday morn!!
Coach Anthony
Halfers we will start tapering slightly this week, slowing down our mileage to 26. Meaning with our 10-11 miler over the weekend you really only have 15-16 miles to get in during this week! I would like you to get in a longer Wed or Thursday run in this week of 8-10 miles if possible our weekend run will be much shorter then what we are used to down to 8 miles!!
After this Saturday your mileage will be coming down significantly while your rest will be taking it's place. I will be going over Carbo loading and some last minute things we can do to help our bodies rest up and prepare for our big race day!!
See you Saturday morn!!
Coach Anthony
Monday, October 19, 2009
New meeting time and place!
M4L,
Hey guys it was great getting out on our run with you all last week! Hope your handling the higher mileage well! This weeks homework will be up to 40 miles for our Marathoners and 30-32 for our halfers. Next Sat we will be meeting at 6:30am at SBCC track!!! Our runs will be 18 and 12 for each group and we will be running the first half of the 1/2 marathon and working on some hills.
Important: This week will be our first week of getting in a 2nd longer run during the week. The longer run should be near 65-75% of our long run and should be done on Tuesday or Wednesday. All other runs will then be shortened giving our bodies more recovery type days with less mileage.
Running route:
1/2 ers will be running just about 12 miles this next week that will be the longest we go until we get to the big race day!! We will run the first half of the course and turn back around at east beach. After we reach our start we will all finish up on Leadbetter hill where we will get in 4 good formed hills.
I will update our marathon route later in the week once I have it mapped out but both groups should be well rested and ready to do some hill training!
Happy Running!
Coach Anthony
Hey guys it was great getting out on our run with you all last week! Hope your handling the higher mileage well! This weeks homework will be up to 40 miles for our Marathoners and 30-32 for our halfers. Next Sat we will be meeting at 6:30am at SBCC track!!! Our runs will be 18 and 12 for each group and we will be running the first half of the 1/2 marathon and working on some hills.
Important: This week will be our first week of getting in a 2nd longer run during the week. The longer run should be near 65-75% of our long run and should be done on Tuesday or Wednesday. All other runs will then be shortened giving our bodies more recovery type days with less mileage.
Running route:
1/2 ers will be running just about 12 miles this next week that will be the longest we go until we get to the big race day!! We will run the first half of the course and turn back around at east beach. After we reach our start we will all finish up on Leadbetter hill where we will get in 4 good formed hills.
I will update our marathon route later in the week once I have it mapped out but both groups should be well rested and ready to do some hill training!
Happy Running!
Coach Anthony
Friday, October 16, 2009
Saturday Oct 17th
Hello M4L'ers Cant wait to see you all tomorow!!
Here is our scheduled route of tomorow's long run:
1/2'ers 2 laps warmup on track, drills -> Out SMHS over Turnpike to Cathedral Oaks -> L on Cathedral Oaks til Los Carneros -> L on Los Carneros and immediate L again on Covington Way -> L again on N La Patera and return to SMHS via Cathedral Oaks Total mileage including warmup will be 10.5 miles.
Marathoners -> static stretching and prep at 7 you will be leaving the track with Coach Kaleena taking the same route to Los Carneros via Turnpike and Cathedral Oaks -> L on Los Carneros and enter Lake Los Carneros on L side at the Calle Real corner. -> Three complete laps around the lake and after third lap continue around lake until you get to the corner of Covington way and La Patera -> La Patera -> R on Cathedral Oaks and return to SMHS. Your total mileage will be 14.5. So if your still feeling well you are welcome to get in two 'cool down' laps to hit our 15 mile goal for this week!!
Looking forward to seeing you all again tomorow morning 6:45!!
Coach Ant
Here is our scheduled route of tomorow's long run:
1/2'ers 2 laps warmup on track, drills -> Out SMHS over Turnpike to Cathedral Oaks -> L on Cathedral Oaks til Los Carneros -> L on Los Carneros and immediate L again on Covington Way -> L again on N La Patera and return to SMHS via Cathedral Oaks Total mileage including warmup will be 10.5 miles.
Marathoners -> static stretching and prep at 7 you will be leaving the track with Coach Kaleena taking the same route to Los Carneros via Turnpike and Cathedral Oaks -> L on Los Carneros and enter Lake Los Carneros on L side at the Calle Real corner. -> Three complete laps around the lake and after third lap continue around lake until you get to the corner of Covington way and La Patera -> La Patera -> R on Cathedral Oaks and return to SMHS. Your total mileage will be 14.5. So if your still feeling well you are welcome to get in two 'cool down' laps to hit our 15 mile goal for this week!!
Looking forward to seeing you all again tomorow morning 6:45!!
Coach Ant
Friday, October 9, 2009
Wednesday, October 7, 2009
Chicken Ranch Wednesdays
Beginning today, Weds. Oct. 7, 2009 at 5:30pm, a group of M4Lers will meet and run few miles around the beautiful Lake Los Carneros and then dine at Chicken Ranch in Goleta- Fairview Shopping Center!
Come and run or come and eat (we will be back by 6:15pm from the run)! Hope to see you there!
Dawn
This will be a weekly event, every Weds. until it gets too dark at 5:30pm. If you can't make it this week, come the next time!
Come and run or come and eat (we will be back by 6:15pm from the run)! Hope to see you there!
Dawn
This will be a weekly event, every Weds. until it gets too dark at 5:30pm. If you can't make it this week, come the next time!
Tuesday, October 6, 2009
Weekly Mileage for October 3-9
Marathoners: should be comfortably at 32 miles this week including last Saturday's 12 miler!
Halfer's: our weekly goal should be 26 miles this week including our 9 miler Saturday!
This Saturday, I will sadly not be present but coach Kaleena will run the show! She is very knowledgable and well versed in all aspects of distance running, please don't hesitate to ask questions!! She will run you all through a "negative split workout" on the mesa bluffs. The goal of this workout is to train your body to run even harder while staying efficient after it is fatigued. The loop will be 4.25 miles for the marathoners and 3.5 for the halfers. It is to be done twice w/a mile on the track warm-up and a easy 1/2 mile cool down after returning to the track. Next weeks mileage will actually drop!!! So be sure to run hard and hit your negative splits!! Have a great workout and I will see you again next week!!
-Coach Ant
Halfer's: our weekly goal should be 26 miles this week including our 9 miler Saturday!
This Saturday, I will sadly not be present but coach Kaleena will run the show! She is very knowledgable and well versed in all aspects of distance running, please don't hesitate to ask questions!! She will run you all through a "negative split workout" on the mesa bluffs. The goal of this workout is to train your body to run even harder while staying efficient after it is fatigued. The loop will be 4.25 miles for the marathoners and 3.5 for the halfers. It is to be done twice w/a mile on the track warm-up and a easy 1/2 mile cool down after returning to the track. Next weeks mileage will actually drop!!! So be sure to run hard and hit your negative splits!! Have a great workout and I will see you again next week!!
-Coach Ant
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