Practice to go on as usual this Sat

Hey team just to inform anybody who was thinking of making it out to today's practice, due to most of us visiting family it will be canceled. Practice will resume Sat at 7am see you all there!!

Anthony

Getting it out early this time

Marathoners I first want to apologize for dropping the ball on last weeks blog, So sorry I did not get it out to you all. Good news is though your mileage is going to drop off tremendously from this point until the Big Day!! This weeks mileage should be at 25 with and 8 miler on Sat and next week pre marathon you don't need to worry about getting more then 12 miles in. I will be sending out a more detailed schedule of our final week of preparation regarding tapering rest days and carbo loading. As for this week Craig and Mary came up with the brilliant idea of getting our 8 in on the last miles of the course itself. So if you can arrange a pickup or carpool the plan is to meet at SMHS at 7 and leave towards SBCC getting in the big hill on Cliff Dr and then having a ride or jumping in with a ride to get you back to SMHS if you need. Please let me know if this does not work for you and I will work something else out for you! This will be our last long run and if it's possible you should try and get your second longest last run in tomorrow (Wed) maybe 6-8 miles.

Halfers - I hope you are enjoying our speed/strength training as it is a bit different then we are used to and it really is the perfect time to work on our speed at the end our season of training. However I would love to meet with you guys outside of just Saturday morning, to get the most out of this training as you may have noticed it's not the easiest adjustment. So if you are available I would like to propose an optional 2nd practice on the week tomorrow at SMHS @ 3:45- 4pm that should finish up no later then 5-5:15pm before it gets dark. I would also like to get in another practice next week maybe Tuesday at the same time. Please email me or call Dawn to let us know if you CAN make it. I would like to have at least 4 participants to make it worth while. I will be at the track at 3:45 unless I don't here back from anybody my email agaribay2@gmail.com. I can tell you that this would be very beneficial to everyone as speed training needs to be worked on and we could just about double our days of this end of season training, if you can make it out to the extra days. If you cannot please try and put yourself through a mile on (tough) mile off easy workout Wed for roughly 6 miles. Your weekly mileage this week is at 20. Either way practice will again be held out at SMHS @ 7am for everyone!

Hope to see you all soon!

Anthony

Saturday, November 21, 2009

7am at San Marcos HS track for the FULL marathoners and the relayers!
See you ALL there!

Meeting place

This Sat morning our Marathoners will be meeting at 6:15am at the San Marcos turnaround (the parking lot where we met last time. The run will send you over Turnpike and up Cathedral Oaks to Los Carneros where you will make a left over the freeway and head down to El Colegio from there you will make a right and another right on storke. Left at Hollister and follow it til it crosses over the freeway like the Marathon will do and a Left back onto Cathedral Oaks. Stay on cathedral Oaks til you hit Ribera Dr and make that right as it turns into the bike path stay on the bike path over the little bridge that leads you to Patterson make a Left on Patterson and take the more mesa loop bring it back down Puente and viola! 23.2 miles back at SMHS!!

Reading that again confused me but don't worry I will have maps for everyone and it really is just a big figure 8. We will be leaving at 6:30am!!

Half marathoners will meet at 7am and can plan to be outta there by no later then 9am!!

See you all in the morn!

-Coach Anthony

Our final stretch

Congratulations to all who particpated in the Half Marathon it was a great success and I hope each and every one of you enjoyed the training and got everything you hoped for in the run itself!! It has been a pleasure working with all of you and I would urge you to continue training with us through the marathon even if you have to round up a last minute relay team!! The training itself will take much less time and will be much different then mile after mile of running we will be speed training!!

Marathoners this Sat will be our last big long run! We will hit 23 miles!! This week though I expect you to only get in 32 miles including the 13.1 from the half marathon. Next week our weekly mileage will go back up but our long runs will start to shorten.
Relay Runners our training as above mentioned will start to differ from here on out, our mileage will be cut in half with the intensity heightened. Our focus will be on leg turnover and proper running body mechanics to get the most out of each stride. You can also expect more strength and core exercises to properly prepare our bodies to run the shorter and faster relay legs! This week is supposed to be a rest week so allow your mileage to drop down to 25 for the week or 12 if you ran the half marathon!
This weeks meeting time and place will be posted by Thursday eve!!

Once again if I don't get to see those of you finished with your half marathon training and you are currently not on a relay team please consider running on a team! It is truely a lot of fun and this is Santa Barbara's inaugural Marathon so other then seeing all the smiling faces out at momentum practice and getting in what will be some great rewarding training, you may not want to miss out on what is sure to be a very fun event! If your on the fence, or don't have a team shoot me an email and I'm sure there are others willing to join forces and create a fun team!
Thanks again for sticking with it and hope to see you ALL soon!

Coach Anthony

CONGRATULATIONS and THANK YOU!

WOW- what a great day to run thru Santa Barbara! Congrats to all who accomplished the feat f 13.1 miles of rolling hills along SB's coast!  It truly is an achievment of mental and physical (but mostly mentl) toughness! As I ran, I could not help but think about what a privlege it is to be out there running. As I saw people going to work, the homeless sleeping outside, and the physically challenged cheering us on I realized how lucky we are to be able to take the time to train and to run!

Thank you for training with M4L!  We have amazing teams because of the great people like you who join us! Thanks to Coach Anthony for the great workouts!
Thank you to Naomi  and Grant Reeves of PRINT THIS for the sponsoship and carb replacement FIRESTONE at the end of the race!  That was awesome!
Thank you to Lesley Bloomer for the very cute DAWG running shirts!
Please continue to collect donations and send into DAWG PO BOX 92210 SB CA 93190.

Again, great job everyone! Hope to see you at the marathon!
Dawn

Last min Preparations

Half marathoners,

Just wanted to give you the heads up that you can pick up your race packets anytime today until 6pm or early tomorow morning at the DOWNTOWN SB Running store. Also we will indeed be meeting tomorow morning at 7:30am at the M4L tent located near the start finish line to warm-up and go over some last minute things! Don't forget afterwards we will also be meeting at the tent to celebrate our fast times and fun experience at the M4L tent. See you all tomorow!! Get your sleep and drink your water!!!

Coach A

RACE Shirts

They are here and they look great! 

Please plan to wear one for the SBNP HALF MARATHON and show your support for DAWG!

Lesley(who underwrote all the costs of the shirts) dropped them by my house this AM and Naomi and husband Grant's PRINT THIS company are sponsors displayed on the back! We want to thank them for helping support M4L and DAWG.

You can email me at http://www.m4l.com/ if you want to arrange a time to pick up your shirt NOW.   I can leave them out at my front door during the day for pick up or I will bring them to the M4L tent at the race site Saturday AM.

Our big day just around the corner!!

Marthoners, well done getting in your 20 miler!! Be sure to rest up before getting back out there! This week is a recovery week and our weekly mileage will be ALL THE WAY DOWN TO 25 miles!!! This Saturday's run will be 13.1 miles and hopefully you can do it with the entire Momentum group as we should have a good time running our Half down on the beautiful coastline. If you are indeed runnin in the the Half marathon consider just taking it easy as this is a recovery week for us so piling on a hard 13.1 after a 20 miler might be a tad too much. Keep in mind the bigger picture!!
This week is resting week for everyone!! Halfers be sure to stock your cupboards with plenty of pasta this week as we will be Carbo loading as of Wednesday. Meaning try to get in a meal or two each day filled with Carbs! *Stay away from cheesy pasta the night before the race! We want to have as much energy stored once race day comes around so we don't have to worry about depleting our bodies natural energy source too much! Also be sure to drink extra water as of Thursday to be sure we are fully hydrated at the starting line. I am very excited to see our hard work pay off with some great times and some good memories!
I do hope that some of us are considering jumping on a relay for the Marathon because not only will the training be like nothing we have done before working on leg turnover! But running alongside 2 or 3 other people on a relay is very exciting and you might surprise yourself reaching new heights when you realize you have teamates pushing and rooting for you!
Looking forward to seeing you all early Saturday!!
Coach Ant

Continue your HALF marathon training-4 more weeks!

Hey there! You have all done such a great job training for the HALF marathon, why not keep it going for another 4 weeks? Don't you want  to be part of the FIRST SB Intn'l Marathon? You do not need to run 26.2 miles, you can do a RELAY- with 2, 3 or 4 people and divide up the distances from as little as 4 miles!

Get your friends and family and sign up today! $10 M4L discount code SBIMM4L2009



M4L will continue training on Saturday AMs at 6:30am at SMHS track for the relay beginning November 14th for $55. Anthony Garibay will continue coaching and will train the relay specifically for the relay distances.
Join in on this fun, big, local, first ever, EVENT!
Here are the updated legs for the MARATHON-

1Start (near Ellwood school) to Girsh Park 6.8 miles

2Girsh Park to LA Patera Lane/Cathedral Oaks 6.4 miles

3LA Patera Lane/CO to South end of Turnpike at bike path 4.7 miles

4Bike path @ Turnpike to Finish! 8.3 miles


Check out this link for more info. http://www.sbimarathon.com/Assets/documents/Health+$!26+Fitness+Relay+$!26+Training+Information.pdf