Need To Know: Week 13 (Ventura 17)

by Aaron Adragna

NEED TO KNOW: Week 13

Tuesday @ 6:15pm - Liberty Station

Saturday @ 7:15am - To La Jolla Cove (from Crown Point)

 

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Good Morning!  I hope everyone had a great weekend, whether you did the run with us on Saturday or ran the La Jolla Half.  

 

Happy Week 13. What does that lucky number 13 mean?  It’s time to get back UP in your training.  But first some updates from last week and more...

Lucky Week 13

After a nice ‘down’ week and a beautiful and nearly perfect weather long run on Saturday, we’re off to a big week of training as we’re going BACK UP in mileage and intensity.  We are gearing up for the last big push towards our LONGEST run of the training.  You’ll see below that all of our runs are now longer, we start earlier and  our mid-week run are bumping up some too.

Coach Aaron is out  this weekend

Coach Blake will be there on Saturday morning to assist while Aaron is playing hookie.  

 

Medium Long Runs MLR are now Upon Us

In addition to adding a bit of mileage to our Mon and Wed runs for most everyone, our Thursday runs bump up more mileage to cover what we call “Medium Long Run” (MLR) distance.  

This Week’s Training

As mentioned above, we’re back UP this week.  Everyone’s weekly mileage is bumping up a bit starting this week.  This includes the R/W Interval Group bumping up to the next set of intervals at 2/8 or 2/13.  Notables for each group are:

These guidelines are for those of us NOT doing the LJHM this weekend.

  • R/W (ALL)  – Up to 2/8 or 2/13 Interval.  Thurs is up to 80/90min MLR.  Saturday is up to 110/160.
  • Intermediate Half – Add 1 mi to weekly runs. Thursdays are now 7mi MLR. Saturday is UP to 11-12mi
  • Intermediate Full – Add 1 mi to weekly runs. Thursdays are now 8mi MLR. Saturday is UP to 15-16mi.
  • Advanced Full – Tuesday Runs are now MLP (Marathon Pace Run).  Wayne will review. Thursdays will now be 11+ miles.  Saturday is an Easy 14-15mi.

 Upcoming Group Runs & Clinics

Below are the run maps* and the group run locations.  At the very bottom of this email are detailed instructions on the meeting locations.

 

Tuesday @ 6:00pm - Liberty Station

Starting at the old Naval Training Center (NTC) in the NE corner of the park (parking lot right at Cushing Rd), head out SW out of the park, over the Halsey Rd Bridge.  Cut back and underneath the Harbor Drive Bridge to enter Spanish Landing Park.  Continue out to Harbor Island, heading West to end to cul-de-sac for 3.3mi one-way.  Option is to skip Harbor Island and continue around SD harbor on Harbor Drive to your turnaround.

 

 

Saturday @ 7:00am - To La Jolla Cove (from Crown Point)

From Crown Point, head North around Sail Bay to the ocean and head North into La Jolla along the beautiful “bike path” and neighborhood of La Jolla.  It’s an Out & Back, so turn around where your schedules tells you, but you can easily get all the way to the Cove for a 15mi run, or the Shores, and further if you wish.

 

 

As Always

Please let us know if you have questions.

See ya out there!

 

Coach Aaron

Detailed Meeting Locations

This is where we will meet on Tuesday and/or Saturday. Don’t get lost :)

 

Liberty Station

2670 Cushing Road, San Diego, CA, 92106

At the corner of Dewey Road and Cushing Road.  Huge grass park area, with multiple parking lots all around.  We’ll meet in the grass area near the actual park parking lot.  There are restrooms and water fountains at this lot.

http://bit.ly/cvkwhT

 

Crown Point Shores Park (Southern Lot)

3550 Crown Point Drive, San Diego, CA 92109 -  (Address is not exact)

We'll meet at the Southern end of the most Southern parking lot in the grass area along the edge of the lot, closest to Ingram Street bridge.  Plenty of parking lot parking. There is a set of restrooms and water fountains in this end too.

http://bit.ly/egv7B7

*NOTE  – between 11/1 and 3/31 the restroom at this parking lot is closed for the winter –They should be open by now. There is a restroom at the other end of the Park just under a 1/4 mile away (you can easily walk/jog from our lot) and there is also a restroom at Fanuel Park which is about 1 mile into the run.  Keep this in mind if you find yourself having to go to the restroom as you near the parking area before the run.

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