NEED TO KNOW: Week 15
Tuesday @ 6:00pm - Liberty Station
- Meet: Liberty Station, http://bit.ly/cvkwhT
- Happy Hour: Public Market
Saturday @ 7:00am - The San Diego Junket “LONG” Run
- Meet: Crown Point Shores – http://bit.ly/egv7B7
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Happy Monday Runners! We had a great set of runs on Saturday to finish off week 14. It was the longest for many in the Full marathon program, and certainly the most unique for most . . . The Train Run! And the half marathoners completed 11-13 miles up and back the coast in Solana Beach.
Onto this week . . . Week 15 is the last BIG push as we near our LONG RUN of the season with runs of 12-14 and 20-23 miles for everyone. Also, everyone’s mid-week runs (and intervals) are bumping up for the last time. Please see the training notes below for details. We are also going to be having a “All Hands Potluck” which means everyone in the club brings food, drink etc. I will be sending out an email later on in the week with more details on that.
The LONG Run
I'll be sending out a separate article and information on the LONG run, but below details our particular run this weekend. I've appropriately named it the "San Diego Junket" Junket? Stemming from the word "trip" or in other words "A usually short journey taken for pleasure" . . . hehehehe. This is a fun, great run! It's got great views, and great hills :) We will have aide stations along the way. A perfect run for the LONG ONE!!! http://thesaurus.reference.com/browse/junket
Half Marathoners mileage?
Some have asked why we have up to 14 miles in the schedule. As noted above and that I’ve mentioned in the past, the actual run will be 12-14 and it’s dependent on how you feel, your history and your goals. Many have been training with us since October and have done 2 races so far, so pushing a bit past race mileage (at long, easy run pace) is beneficial both mentally and physiologically. But, if this is your first race, or you’ve been dealing with injuries or otherwise, then you’ll be okay with ~11-12 miles.
We even had a few half marathoners this past weekend do the 16 mile long run and while they loved it, they felt very good and super-duper extra confident now with just a 13.1 in front of them.
Potluck Celebration
Please plan to stay after the long run for a potluck celebration! Invite your friends, family, etc. We'll have tons of food and drink (thanks to each of you) etc. I will send out a separate email, but please plan on attending! Should be a great turnout! We'll be "starting" the potluck around 10:30am as everyone returns and of course continue on as everyone returns from their "junket". This is the last, big one of the season!
Invite a friend or two
We always love visitors, and this run always attracts many due to it being the “Long” one. Please feel free to invite someone you know if they need their last bit of training in. If not for the run, then surely for the potluck afterwards!
This Week’s Training
We are in Week 15, so plan your runs based on the training schedules. Continuing from last week, we’re still UP this week. Everyone’s weekly mileage should be overall higher for the entire week.
- R/W Half – Moving UP to the last interval group of 1/9 or 1/14 – congrats!!! Long run is up to 140-150 min this weekend.
- R/W Full – Moving UP to the last interval group of 1/9 or 1/14 – congrats!!! Long run is up to 210-220 min this weekend!
- Intermediate Half – No Change from last week. LR is up to 12-14mi.
- Intermediate Full – No Change from last week. LR is up to 20-22mi.
- Advanced Full – No Change from last week. LR is up to 22-24mi.
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.
- Meet: Liberty Station, http://bit.ly/cvkwhT
- Map: Liberty Station to Harbor Island, http://bit.ly/1i63QC7
Saturday @ 7:00am - The San Diego Junket “LONG” Run
Simple. . . It’s just a big-ass, long run! It covers Crown Point, Ocean Beach, Pt. Loma, Downtown, Old Town and Mission Bay and it based on an old San Diego favorite “Tour of San Diego” - named for obvious reasons. The transition from Ocean Beach to Pt. Loma is up and over a road called “Hill Street” :) The extended 22.5 mi option goes further into downtown, then UP A St andUP into Balboa Park for additional mileage and hills.
- Meet: Crown Point Shores – http://bit.ly/egv7B7
- Map: Junket 20.0mi version: http://bit.ly/1j4zi3Y
- Map: Junket 22.5mi version: http://bit.ly/1j4zuQL
- Map: Half Marathoner’s, 12-14mi: http://bit.ly/jnKsTq (Out and Back)
Clinics& Social, Saturday
- 9:00a - Clinic: None
- 10:00a - Social: FINAL POTLUCK FEAST BY ALL-HANDS!
As Always
Pleaselet us know if you have questions.
See ya out there!
Coach Aaron (AKA The Gypsy Kingpin)
Detailed Meeting Locations
This is where we will meet on Tuesday and/or Saturday. Don’t get lost :)
Liberty Station (NTC)
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