Black Flag Running Club resources

Final Race Information for AFC Half Marathon (8/19/2018)

Final Race Information for AFC Half Marathon (8/19/2018)

Greetings Runners! I hope everyone has been well and training good! This post is for anyone running (or attending) the AFC Half Marathon. If you h...

Recovery after your race

Recovery after your race

Congratulations AGAIN on finishing your race!  I hope you’ve had some time to take in the moment. Finishing your race, whether your first full mar...

Final Race Information for Rock N Roll Half and Full Marathon (6/3/2018)

Final Race Information for Rock N Roll Half and Full Marathon (6/3/2018)

General Intro & Final Race Info Happy Friday everyone! I hope this post finds you well. Race weekend is almost here! Congratulations to everyo...

Final Race Information for SD Half Marathon (3/11/2018)

Final Race Information for SD Half Marathon (3/11/2018)

  Congratulations to everyone who's made it this far and running next weekend!  You've spent boatload of weeks training, logging hundreds of mil...

Running in the rain

Running in the rain

“Wet Running Tips” Races don’t cancel due to the rain (or cold, or wind, or even snow).  Most runners shouldn’t either. Before the Run If you hav...

Final Race Information for Carlsbad Half Marathon (1/14/2017)

Final Race Information for Carlsbad Half Marathon (1/14/2017)

  It's race week for the Carlsbad Half Marathon. Congratulations to everyone who's made it this far and running next weekend! This is a lot of info...

Tapering

Tapering

You've been training alot and are approaching your race. What to do? How much should I run? What should I eat? These are all questions that are an...

Tracking your progress: GPS Watches, Apps & Training Log

Tracking your progress: GPS Watches, Apps & Training Log

  Tracking your runs and keeping a running log to record our training helps track our progress, monitor our health, stay motivated and reach our g...

Sick or missed a few training runs? How and when to return.

Sick or missed a few training runs? How and when to return.

  So you've been sick for the last week and a half. Or you had to go out of the country for a business trip and just couldn't get any workouts in....

IT band, Iliotiabial (IT) Band Syndrome (ITBS)

IT band, Iliotiabial (IT) Band Syndrome (ITBS)

What is ITBS? There are a few runners reporting pains in their knees, outside thigh and hips. Unfortunately, some of these cases can be attributed ...

Stretching for runners

Stretching for runners

  Every runner and likely every athlete has been led down the road of “stretching” to prevent injury, better performance, work out an injury, impr...

Tempo Runs are "Comfortably Hard"

Tempo Runs are "Comfortably Hard"

  Tempo Runs are “Comfortable Hard”, what is “comfortable”? This is where we use the information we learned at https://www.mcmillanrunning.com fro...