Congratulations to everyone who came out for the"10k Time Trial Run". It was a great turnout, and a fun little “mini-race”. Remember, instead of a “recovery week”, we do this time trial to do the following:
Visit the below website and scroll down to the “Running Calculator” section, select the 10K race, and enter in your time in Hours, Minutes, and Seconds. Be sure to watch the video at the top of the page to get a good idea of what to do with the results.
https://www.mcmillanrunning.com
Check out the Goal Race Paces and estimated times. But more importantly, you’ll want to check out the Training Paces section. :
YES!!! These numbers are not fudged in any way, and McMillian Training is ranked as a highly respected and knowledgeable coach. We can’t stress enough that it’s more about VOLUME and TOYF than speed, intensity or specialty runs. The newer the runner (and I’m talking years) the more important slow, easy runs are.
Your numbers will be a bit off since there is prescribed walking involved. You can still use the results to gauge different paces, but since your goal will ALWAYS be time and Easy Runs, worrying about “Tempo Interval” paces is at the bottom of your worry scale.
For those who had to stop for traffic, or took a little detour or otherwise, feel free to fudge the numbers accordingly. DO NOT FUDGE NUMBERS IF YOU WALKED FOR ANY REASON - that helps measure your current endurance level. The run should have been at a SOLID pace, without killing yourself. If you did go out too fast, causing your time to be faster than expected, Yay for you, but it also means your training will be harder (faster) for the next 9 weeks . . . still cheering? Remember, it's the long haul that counts. We'll talk more about all of this on Tuesday.
I highly recommend printing out the results and keep them with you. Study them and get an idea of what goal paces are to be. Again, the Easy runs are going to be a lot slower than you think. We will use these results to better assist breaking up into training groups during the runs, etc. You’ll also use them when we do get into specialty runs such as Tempo Intervals and the like.
At the same time, do not get hung up on the results. Calculating what a finish time is from a 10k to a Full marathon, especially for newer runners, is a highly variable task. We’ve seen them spot on, and we’ve also seen them up to 25% off. But for the fun and guidance of seeing some numbers, it’s a rewarding exercise.
For those who want to study up more on some of the training aspects, here is some great reading: http://www.mcmillanrunning.com
Be sure to look over the links on the sidebar after you calculate out time. They can project your finishing time for all major race distances, give you mile splits for full and half marathons and for the super ambitious people, there is a link that will tell you how realistic qualifying for Bostin is.
We’re looking forward to seeing your training through!!
]]>As previously announced, it’s time for our Week 4 10k Fun Run Time Trial. This is a good time to gauge where we are at and a good time to see how our training will be formed for the next 8-9/12-13 weeks.
We will be TIMING this race, and we will be using the Strava app. Your results will be posted on the Strave Black Flag Event Page within the group. Please follow the 3 steps listed below before the Time Trial:
Step 1: Download and Sign up for Strave (https://www.strava.com)
Step 2: Join the Black Flag Running Club / click on Explore > Clubs > (Search: Black Flag Running Club)
Step 3: Join the Timed 10K(Must be a member to join) https://www.strava.com/clubs/431506/group_events/739250?new=true
The 10k fun run should be run “Comfortably Hard” . . and for noobies, this means you’ll be nearing your Lactate Threshold (LT) pace (and hopefully not over). You’ll want to run at a good clip, but not super-fast or not a sprint. If you try, I’ll likely fatigue before you finish then really hit the suck factor! For many, it will be hard to find that fine line between pushing it nicely and running too fast – but that’s also the point – to learn where this LT pace is.
You should still set out to do the planned 10k run. Stick with your recommended intervals, but don’t be afraid to push your “running” and “walking” portions a little bit harder than normal. If you are feeling adventurous, push your intervals out some more, to do some more running and less walking – you WILL surprise yourself. Just do not get hurt . . .see below.
Then plan on a 10k run on your own, and wear a watch or set your phone’s stopwatch to time yourself. Don’t get hung up on the time or the exact distance. Just plan on getting a bit more than 6 miles. 10k is equal to 6.2 miles. Our Crown Point to MB Drive and Back run is 6.2mmiles = Sail Bay to MB Drive from Crown Point (Out & Back), 6.2mi - http://bit.ly/jw1pBK Or, you can map one out yourself using www.mapmyrun.com
Don’t run this very hard if you are sick, injured or otherwise not relatively healthy and in a good state of body and mind. Most of us should be okay – usual aches and pains don’t count here, as many of us are experiencing them by now. Similarly, if you're sick or just getting off a sickness, then it may be wise to stay away. Alternative? Do a regular, EZ/Slow run of 5-7 miles, even with us as a group!!
At the end of the day, this is a TRAINING RUN! Don’t kill yourself, risk getting injured or otherwise. Our primary goal is still 8-9 weeks away, not tomorrow.
]]>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 have been in the club before, it is similar to previous race post (Carlsbad, San Diego Half, Rock n Roll, etc.) but has RACE SPECIFIC information within.
A portion of this may have been reviewed during the last group run or two. In general, there is a TON of info on the race website linked below.
Lots of stuff comes directly from the race website and their official Race Information Sheet that is emailed out and also available on the site:
Maps and other info are further below.
If you haven’t already, confirm your entry now. True story . . . A few years ago, one of our runners for the Rock n Roll Marathon one year failed to do so and found out on Saturday afternoon at the expo that she was never confirmed. In a nutshell, it was a mess.
Events.com Registration Page: CLICK
Log in to Events.com, click on your name from top navigation bar and click "My Events." This page will show all of the events you are registered for. You can also email hello@events.comto request a confirmation email.
This is the last race in the Triple Crown series. Your name should be on the official list, see below. You will receive a special bib. At the finish line, your medals will be at a special tent/table in the finish area.
Illegally transferred bibs don’t qualify. Do NOT go up to the race official and tell him that you bought a bib off of Craigslist so you think you should be entitled to the Triple Crown award. The only thing you may get is a suspension from entering future races.
General Info - (CLICK)
If you are not confirmed, then you must reach you to the race directly. We don’t have direct control or access to race registrations.
It’s generally a great idea to get to the expo on Friday. This will allow you to 1) Beat the Crowds and 2) Rest more on Saturday.
You HAVE to pick up your registration Saturday (9a-5p) - there is no Mailing option or Raceday pickup. The AFC Half is a decent expo - not the biggest/best, but not tiny either. Plan on taking 15-20min to park and walk to the expo, and being inside 20-30min. https://www.inmotionevents.com/event/afc-half/afc-fitness-expo/
Someone else pickup bib?
Can I have someone pick up my bib number and timing tag for me?
Yes; however, they must come with a copy of your picture ID - no exceptions.
https://www.inmotionevents.com/event/afc-half/faq/
During the final week leading into Race Day, you should have a good, easy run on Tuesday. If you don’t get out again on Thursday, you should plan to run Friday an easy 3-4 miles at most... And VERY EASY. You WILL NOT get any training benefit by doing anything other than a very easy jog. It's more to keep your body loose, stretched out, and things flowin’.
And if you don’t get out on Friday, plan on doing A VERY EASY jog for 15-25min. You will not “tire out” by running a mile or two, followed by a good stretch routine.
Eat hearty during last few days, but DO NOT eat a huge meal after 7pm Saturday night before the race - plan to eat big early. Then a snack before bed. Most of you should plan on eating a small meal, or a small snack at least, VERY FIRST thing when you wake up on Sunday. Don't wait too long, however to eat. Should have at least 90-120 minutes to digest most solid meals. Snacks and liquid supplements can be taken closer to race time.
Hydrate, Hydrate and Hydrate. Do NOT wait until Saturday evening to start drinking more fluids. It actually started days ago. You should not wait until Sunday morning to put down an extra Gatorade for breakfast - it’s actually not very effective by that late in the game. Start hydrating now, if not 2 days ago. Drink lots of water and supplement with things like Amino Vital, Gatorade or other sports drink, preferably ones with lots of electrolytes, etc.
Its a tradition to have a big pasta dinner the Friday before a big race. Please join us at Torpasta on Friday 8/13/21 at 6:15am. Friends and family are welcomed.
Event Link: Click
Speaking of eating . . . every meal is important, but no meal is more important than the one before a race. Eating the right pre-race meal at the right time ensures that all your hard training doesn't go to waste. Check out these guidelines on which foods are best to eat before a big race:
http://www.runnersworld.com/
http://runnersconnect.net/
DON'T do or eat or drink or wear anything new, or that you're not used to. One of the reasons for the Saturday long runs is to practice and get used to "race conditions" . . . what to eat/when, drink/when, how much coffee should I drink. Should I get on the pot before I leave the house, or wait for a blue toilet? DO NOT TRY ANYTHING NEW ON RACE DAY.
There is always a direct link between nutrition, hydration and medical. The Rock n Roll Race website has a decent overview section on Medial and Hydration.
DO NOT however, overcompensate and over hydrate. This can have just as serious effects. Simply reflect back to our long runs, some of which were toasty, and adjust accordingly. **KEEP IN MIND that this some of the information in the above links is specific to the RnR marathon.
Half the battle with race day has nothing to do with running. It’s UPS’s tagline - “Logistics”.
Parking and shuttles are different for this race than many others. You CANNOT drive yourself or get dropped off at the Start area. You MUST take the shuttles from Balboa Park. The last shuttle leaves at 5:15am. There are two (2) shuttle pickup-points:
President’s Way (Near Finish) - This is closest to the finish area, but also smaller parking lots nearby. If you’re not in the park by 4:00-5:15am’ish, then I wouldn’t even recommend trying to go down there.
Zoo Place (Main Zoo Parking Lots) - This is where we met on Tuesday and is the main Zoo parking lots. It’s close to the shuttle pickups, but further from the finish so you’ll have a bit of a hike after the race. Recommend parking here if you arrive after 4:15am.
Plan to park in the one of the many lots nearby, or get dropped off around Park Blvd. Shuttles run from 4:00am until 5:15am and it’s recommended to get to the zoo parking area NLT 4:00am – to be parked and walking to the shuttles by 4:30am. It’s like any other big event, the later you get there, the worse the traffic/lines, so the later you ‘get there’.
Shuttle Reference:http://inmotionevents.wpengine.com/event/afc-half/directionsparkingshuttles/
We do the same every race . . we designate a spot to meet up. Begin meeting up approx ~1-1.5 hours before race time. We then take a Family Picture EXACTLY 30min before race time, then you’re off on your own to use the porta pottys, change, drop your bags, etc. We do NOT do any formal warm-up, etc.
Take the shuttle to the start area and then head to the Monument area. It’s not that big so it won’t be hard to find us. We’ll start meeting up around 5:45am’ish (pretty much as you arrive from the buses) We will meet up at the Statue up in the park, beyond the Cul de sac. The group picture will be at the statue itself.
Custom Map of the Start Area - http://goo.gl/maps/FWsSk
4:00a - Arrive in Balboa Park (zoo) (Anytime from 4:00-4:45)
5:15a - Get bussed up to the start, hang out, relax, warm-up, stretch
5:45a - Group Picture @ Statue
5:50a - Drop gear, use portapotties, get to start
6:15a - Race Starts**
*We'll be taking a GROUP PICTURE at 5:45am SHARP. Please adjust your Porta-Potty visits accordingly ;)
** With the Chip/RFID timing system, it’s not crucial that you get through the start line right at 6:15am. In fact, many hang behind for 5-10 minute to let the clutter clear. Some even do it to guarantee the ability to pass more people from the back. You also get more porta potty options nearing the gun start.
Most races include a “Bag Drop” area and operate the same way. Sorry, we won’t have the Key or Clothing Tubs to hang onto your keys.
AFC run a bit different in that All checked gear must fit into one 15” x 12” bag which will be supplied by the race. You may NOT check any backpacks or duffle bags. This means that a small gear bag that you own from a previous should fit okay.
“All gear must fit inside one event-supplied 15”x12” plastic bag. As a safety precaution, backpacks and duffle bags will not be accepted.”
Keep an eye on the weekend weather. Here are some links and general notes:
Summer & Fall mornings are typically full-on sun, assuming it’s a sunny day
Coastal Races (Carlsbad, La Jolla, etc.) typically experience more humidity in the earlier hours.
Sunshine is just as brutal as Heat. Wear protection (Sunscreen, Hat/Visor, Etc.)
Dress as if it were 10-20 deg Warmer than it actually is (everyone will vary)
Most races allow you to strip & dump clothing on the course. Wear long sleeves/junk mittens/gloves if cold and dump them.
This race is tricky, but we’ve trained for it! The big downhill start always gets people. You’ll already be fired up due to the fact it’s race day and you’ll have 5,000+ runners alongside. Negative Splitting (Running faster during the second half of the race) is recommended for any race, but more-so for this one. Don’t forget all of the great training you’ve done, including running the 6th street hill a handful of times :) Again, SLOW DOWN during the first 5-6 miles
Final Race Preparation
Here are a few good online articles on your final Preparation. For Half Marathoners, keep in mind some are geared towards the FULL marathon, but most of the concepts apply:
There will be plenty of water stations (8 total) while 5 of them will have Ultima Drink. The downside to Ultima is that it is virtually ZERO Calories. It’s great stuff for keeping hydrated and supplying Electrolytes but not for keeping fueled. Therefore, you will most likely want to bring with you some Gel, Gu, Chomps or other on-course nutrition. They sell them at the expo. Just remember, there will be NO options on race-day so plan ahead.
Every race is different in regards to spectators. The ability and ease for spectators to get on the course and depends on many factors:
Public Access - How available is it? I.e. AFC Half = No spectators at the start area.
The Course Itself - what parts of town (or country) is it going through. Are the neighborhoods safe?
Traffic and Congestion - Is it downtown very crowded, or in back street neighborhoods?
Your transportation - Getting around in a Cadillac Escalade is quite different than a 2-wheel scooter or a Bike.
AFC is a bit different in that spectators are NOT ALLOWED at the Start Area. In fact, the first entire mile is on Government Property, so we won’t see any spectators until you leave the park. A few popular spots:
Mile 4.2 - Pt Loma at base of Talbot St where it turns onto Scott St.
Mile 10 - Along N. Harbor Drive. Also at Ash Street Turn
Mile 12 - 6th Ave & Fir* (Location of VAVi Cheer Zone, See Below)
Mile 13.1 - The Finish, of course :)
Areas to Avoid:
Miles 0-1.5 - Not allowed anyway
Miles 6.5 - 9.0 - Harbor Island & Rent A Car Access
References:
We will meet at 7:30am at 1900 6th Ave San Diego CA 92101 (6th & Fir St)
Join us and other Black Flag runners cheer on our teammates at the hill at mile 12! Bring your posters, noisemakers, and wear your Black Flag shirt!
Event link: Click
There is nothing better and more satisfying than finishing, crashing on the grass, celebrating with family and friends. And where applicable . . . hitting the beer garden!! After the race, get your nice finish area picture, pick up any free schwaag, recovery snacks, and drink.
The race dumps into the big grassy areas along President’s way. There are a lot of vendors and people milling about. There are no “family meeting areas” but usually groups of Black Flag runners start forming up.
So we’ll see if we can meet up in a general location. There is nothing formal for afterwards, but we’ll keep an eye out for each other.
BEER GARDEN - Registered participants over the age of 21 and displaying their bib number and proper ID are invited to visit the beer garden in the finish line festival to receive a complimentary Ballast Point beer (limited to one per person while supplies last).
MASSAGES - They will be offering post-event massages at the finish line festival
You are officially an AFC finisher and have beat the 6th Ave hill, now it's time to celebrate with the Black Flag Running Club.
Sunday 8/15/21 at 9:00am
Working Class 4095 30th Street San Diego CA 92101
Event Link: (Click)
Leaving always sucks. Be prepared to have some patience. Leaving AFC requires some extra patience. Plan on long lines and traffic leaving the Balboa Park area. You’ll have to walk back to your cars first, then likely sit in some traffic. The closer you try to park to the finish area or bus pick-up area, the worse the traffic will be. Again, bring some patience ;)
That's it for now . . . And should be it for the rest of the race weekend. GOOD LUCK TO YOU ALL, AND CONGRATULATIONS AGAIN FOR MAKING IT THIS FAR!!! Please let us know if you have any questions!
]]>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 marathon, or 12th half marathon is a great accomplishment!!
Just like our training leading up to the race, recovering after your race should also be approached with a plan and the way you do it will affect your outcome. What you do the weeks following the half or full marathon is very important to your overall fitness, injury potential and ability to return to running or racing. The recovery period is like a "reverse taper" where you will build up the mileage and intensity of working out.
Recovering after a Medium / Long race between 10-15 miles (like a Half Marathon ;) is quite different than after a Long distance race of Full marathon distance or longer). Racing over 18-20 miles starts to take a more serious toll on your body so those Recovery plans require more time, guidance and focus. However, any “Race” requires a recovery plan whether it’s a few days or a few weeks.
The major difference is “When to Start Running” and “How Much”. Where applicable, I will include any notes/differences between half and full marathons.
Don’t worry about running right away. In fact, plan on at least 2-3 days completely away from running, more if you really just “feel” like needing some time off. Even if you’re going to be training again soon, don’t let the thought of “losing shape” get you down because it won’t happen. Think about doing some Active Recovery noted below. If you are feeling especially sore, or worse, injured, then you can plan some additional days off. The risk of injury during this time is heightened. Even if you’re not going to be training again soon, a sports massage within a few days will help get back to normal.
But, if you have to be getting back on the horse right away (Say, if you have another race soon, or a few Long runs coming up shortly) then you’ll need to get going again quickly. Do plan to “take it easy” for the first week back though.
Besides congratulating yourself for a great race, take pride in sharing your experience with your family, friends and co-workers. Congratulate yourself over and over for your accomplishments. But, don't dwell about some of the rough training, or worse, getting back into a full training program! Even if you're racing again soon, DO NOT DWELL ON IT . . . REST!!!
The amount of “recovery” you employ depends on a few factors. If you are a fairly new runner (less than 3 solid years) then your body can use up to 2 full weeks for a half, and up to 3 full weeks for a full. The same holds true if you did not fully train very well leading into the race. If you are a seasoned runner then a week or so will suffice for a half, and 2 weeks for the full. Advanced & more seasoned runners usually recover and back up to speed much quicker.
At the same time, if you are continuing on to another race or even a full marathon, then you’ll want to plan on getting back onto the pavement with a more effective approach.
Recovery/Build-up should be about 1-2 weeks. Can be running again within 1-3 days.
Some practice a general rule of “recovery days = number of miles you raced” and this means that it should take you XX number of days before you get back to your full intensity, longest runs, etc. IMO, this is a bit conservative, but you can get the idea.
I know some of you are planning a race in the next month – Your plan have to be adjusted slightly. You may have to accelerate this a bit . . . but just DO NOT accelerate it too fast this week - this week should still be for the most part "OFF". Then accelerate during weeks 2-4.
The best thing you can do right now is to get back off of the couch and get moving again. This will help loosen the muscles, joints and soft tissues and help flush out waste and toxins from your systems. “Active Recovery” (AR) is just that, being active. And it’s to be accomplished with something BESIDES what got you here in the first place – running. Examples include Walking, Cross Training, Cycling, Swimming. Basically anything active that gets the heart rate up. Should be done for 30-60 minutes depending on how you feel, your recent activity, etc. AR should be accompanied by some stretching.
Half Marathon: Plan on 2-4 days of Active Recovery
Full Marathon: Depending on goals, can do AR only for up to 5-6 days.
Again, if you're injury free and feeling up to it, the best thing you can do is go out for a decent walk . . tonight or tomorrow. Go for a walk, do some shopping, etc. Anything to get you "up and about" for a bit to start getting that blood flowing again and joints/muscles loosened up. For those who went out on race night and celebrated, chances are you all WILL recover faster and better. For those ready to jump back into training, plan on some Active Recovery by mid-week (yoga, swimming, light elliptical, dynamic warm-up/stretching, etc.) – all usually done at the gym.
Nothing feels better than a good sports massage and it’s even better after a race. Post race sports massage is extremely beneficial in getting things back into shape – breaking up scar tissues, getting things back into alignment, lengthening and loosening tight muscles, joints and just providing an overall good physiological response.
In addition, you should evaluate your stretching routine, and work it into your Active Recovery. The best time to get a good, sports recovery massage is in the 1-4 days after your race. Tell your therapist the details of your race and he/she’ll adjust accordingly. You may need more than one massage to get yourself back on track, or fully recovered.
If your goals are to get training again for say a spring or summer race like La Jolla, Rock n Roll or AFC Half;) then you’ll want to approach your recovery with a plan. After the race, you’ll want to approach retraining like a reverse taper. This effectively keeps your running intensity down while slowly building back mileage.
Reverse Taper / Buildup for about 1.5-2 weeks.
Following everything reviewed above and again, assuming you're going to keep up the training for say, a summer race or just to keep things up, when you run again depends on what race you just finished:
Can plan on first run on Tuesday, easy 3 miles of walking
Regardless, ALL runs during this reverse taper should be EASY in nature. Risk of injury is high during this period.
All runs are recovery and easy runs during recovery period.
Keep heart rate below 70-75% MHR
Advanced runners may get into things quicker.
These are all similar to the recommendations from Hal Higdon, a well-known long distance running coach: http://www.halhigdon.com/post
If you're feeling a specific injury, RICE it (Rest, Ice, Compression, Elevation) should be done, along with anti-imflamatory's like Ibuprofen. See a medical professional if needed. You may need to see some further professional help from our friends at www.sdri.net or www.rehabuntied.com
You may have been “Carb Loading” the last week or so leading into the race meaning you’re probably sick and tired of those complex carbs. Personally, I cannot have any mixed aide or supplement for at least 2-3 days after a race. Now is the time to go have that big fat steak!! But seriously, you can cut back on the high carb diet. Regardless of your near future schedule, you should continue to HYDRATE well for at least a few days, yes, still hydrating. You are likely a bit dehydrated from the weekend’s activities without even knowing it. A few more bottles of Cytomax or Gatorade isn’t going to hurt! Eat & Drink to rebuild energy stores. You'll likely be sick of carbs, and that's okay, you should resume back to normal balance of food intake - both divisions of carbs, proteins, fats AND the quantity taken.
Half vs. Full: No difference in Nutrition. (But is one if you’re going to continue training vs. done with running)
If you’re going to continue training, you’ll want to get back to your training levels. If you are not going to be training anytime soon, then you’ll want to cut even more back to more regular levels – dependent on your overall fitness goals, etc.
First of all, If you are hanging up your running shoes we’ll be sad to not see you around ;) but still congratulate you on finishing the program and making your goals. You should still perform some form of recovery plan to aide in just getting back to normal life as best possible. The worst thing anyone can do is to stay on that couch you likely got on yesterday afternoon. If you do nothing, your recovery time will actually take longer, so even if you plan to never run long again, you’ll benefit in some sort of “recovery”
In summary, the recovery and taper plans are very personal and depend on factors such as experience/history, injury status, near term goals (upcoming races) and if so, what type of race you’re going to be doing. Overall, it’s a reverse taper approach and how long that taper is depends on how you’ve done, how you’re feeling and what your upcoming goals are.
Once again, congratulations to all of you who completed your goals this season. Please let me know if you have any questions. There will be a few more emails left this week, but for the most part . . we're done!!!
See ya out there!
]]>Happy Race Day everyone! I hope this post finds you well. Race weekend is almost here! Congratulations to everyone who's made it this far and running next weekend! This is a lot of info and it is SUPPLEMENTAL to the information provided by the Race (see more below)
You've spent boatload of weeks training, logging hundreds of miles running . . Spend the next 10-15 minutes reading it . . and also check out the links and attachments ;)
This is our “Race Information Summary” which consists of the most frequently asked questions over the last 6+ years of doing this. It’s the good stuff, but it is also SUPPLEMENTAL to the information provided by the Race (see more below)
A portion of this may have been reviewed during the last group run or two. In general, there is a TON of info on the race website linked below.
Much of this stuff comes directly from the race website and their official Race Information Sheet that is emailed out and also available on the site:
Main Website: http://www.runrocknroll.com/
Weekend Info: https://www.runrocknroll.com/en/Events/San-Diego/The-Weekend/Race-Weekend-Information-Center
Course Map:https://www.runrocknroll.com/Events/San-Diego/The-Races/Courses
If you haven’t already, confirm your entry now. True story . . . A few years ago, one of our runners for the Rock n Roll Marathon one year failed to do so and found out on Saturday afternoon at the expo that she was never confirmed. In a nutshell, it was a mess.
I also know we had a lot of runners that transferred their registration from the prior year so it is particularly important that you check your race registration in advance.
Anyone attending the Health & Fitness Expo at the San Diego Convention Center may be required to provide proof of full vaccination or proof of a negative COVID-19 test (within 72 hours of entrance to the expo). It's not as obvious on the web site but a good ide to bring it with you anyways.
It’s generally a great idea to get to the expo on Friday. This will allow you to 1) Beat the Crowds and 2) Rest more on Saturday.
So unless you had your Bib mailed to you in advance you MUST pick up your registration Friday (12 noon -7p) or Saturday (9a-5p). Enjoy your time at the expo, it's HUGE and a big spectacle/production! It’s inside the convention center and will be crowded. NOTE: Check to see if there is a Padres game as well - that may make it extra crowded. Plan on time for parking, walking, etc. Even more so if you go Saturday. https://www.runrocknroll.com/en/Events/San-Diego/The-Weekend/Expo
With Wave Starts, you’ll be placed into a specific corral. They do it more for crowd control at the start, and to generally put runners of similar pace together. Keep in mind that most races (I’ve never seen or heard of one yet) do not enforce the corral starting point (unless you’re in the lead/elite pack of course) so while you’re encouraged to change it in advance, you certainly don’t’ have to. Just start wherever you’d like (except up front ;) but keep in mind that you may be in the company of much faster or much slower runners than you - which can benefit or deter from your performance or experience.
Race Weekend Awards and Pasta Dinner! As you’ve should have heard or seen by now, the annual Rock n Roll Race Weekend Pasta Dinner is taking shape. The idea is for you to get your bib/entry from the RnR Expo early Friday afternoon, then head over to the the complex in Mission Valley. We'll drink, eat, drink some more (carby rich beer, of course) and enjoy a little presentation and present some awards.
What: Awards and Pasta Dinner w/ Friends
Date: Friday, 6/3/2022
Time: Dinner at 7:15pm
Where: Presidio Place in the Community Room (MIssion Valley) 5765 Friars Rd, 92110
Ticket Link: (Click)
Again, please pre-register so I know who all is coming
You will receive (if not already) a “Race Taper” info post. The most frequent question asked is how much and when to run during the final week:
During the final week leading into Race Day, you should have a good, easy run on Tuesday. If you don’t get out again on Thursday, you should plan to run Friday an easy 3-4 miles at most... And VERY EASY. You WILL NOT get any training benefit by doing anything other than a very easy jog. It's more to keep your body loose, stretched out, and things flowin’.
And if you don’t get out on Friday, plan on doing A VERY EASY jog for 15-25min. You will not “tire out” by running a mile or two, followed by a good stretch routine.
Eat hearty during last few days, but DO NOT eat a huge meal after 7pm Saturday night before the race - plan to eat big early. Then a snack before bed. Most of you should plan on eating a small meal, or a small snack at least, VERY FIRST thing when you wake up on Sunday. Don't wait too long, however to eat. Should have at least 90-120 minutes to digest most solid meals. Snacks and liquid supplements can be taken closer to race time.
Hydrate, Hydrate and Hydrate. Do NOT wait until Saturday evening to start drinking more fluids. It actually started days ago. You should not wait until Sunday morning to put down an extra Gatorade for breakfast - it’s actually not very effective by that late in the game. Start hydrating now, if not 2 days ago. Drink lots of water and supplement with things like Amino Vital, Gatorade or other sports drink, preferably ones with lots of electrolytes, etc.
Speaking of eating . . . every meal is important, but no meal is more important than the one before a race. Eating the right pre-race meal at the right time ensures that all your hard training doesn't go to waste. Check out these guidelines on which foods are best to eat before a big race:
http://www.runnersworld.com/
http://runnersconnect.net/
DON'T do or eat or drink or wear anything new, or that you're not used to. One of the reasons for the Saturday long runs is to practice and get used to "race conditions" . . . what to eat/when, drink/when, how much coffee should I drink. Should I get on the pot before I leave the house, or wait for a blue toilet? DO NOT TRY ANYTHING NEW ON RACE DAY.
There is always a direct link between nutrition, hydration and medical. The Rock n Roll Race website has a decent overview section on Medial and Hydration.
DO NOT however, overcompensate and over hydrate. This can have just as serious effects. Simply reflect back to our long runs, some of which were toasty, and adjust accordingly. **KEEP IN MIND that this some of the information in the above links is specific to the RnR marathon.
Half the battle with race day has nothing to do with running, it's the logistics of getting to the start line and then back to your car after the race is done. I will be the first to tell you that RnR is offering a lot less options this year as far as transpiration is concerned. I think this is partly covid related but also the change in the race management. .
https://www.runrocknroll.com/san-diego-travel
Recommended approach is have a friend or family members drop you off. Have them get as close as you can, drop you off and walk the rest the way (Anytime before 5:30a)
The official recommendation for people driving is to prebook your parking spot on Spot Hero but this will still require walking.
Ride Share Services (Lyft & Uber). We recommend using Sixth Ave & Juniper Rd as your designated drop-off location. Be carful as there could be surge pricing so have a backup plan.
Park in Hillcrest / Balboa Park, get ride back to your car. Least recommended, but easily doable if you can get back here after race.
There are no shuttles back up to Balboa park area after the race, so if you park up there, you'll be on your own to get back up.
PLAN TO GET TO BALBOA PARK EARLY! Keep in mind that I-5, 163 and all major roads going into Balboa Park/Hillcrest area will be jam packed by 4:45 -5:15 am!!!! If you know any back ways into Balboa Park / Hillcrest, it's best to take them:
Texas street to University up from Mission valley, or up 5/6th avenue from downtown area.
805 or 15 to El Cajon Blvd, West. Left on Park Blvd, rt on University, left on 5th right into Hillcrest to drop off or parking.
We do the same every race . . we designate a spot to meet up. Begin meeting up approx ~1-1.5 hours before race time. We then take a Family Picture EXACTLY 30min before race time, then you’re off on your own to use the porta pottys, change, drop your bags, etc. We do NOT do any formal warm-up, etc.
We will have one big group picture at 5:45am SHARP.
We will be meeting in the Southern portion of the park area (South of El Prado (Laurel)) near the big tree at the concrete bench, on the South side "Kate Sessions" statue. It won't be hard to find us. But still remember, there are 20,000+ runners + Spectators + Staff all in the same corner in the park.
Interactive Map: http://goo.gl/maps/1vRAJ
<5:30a Plan to arrive into Balboa Park, use portapotties
5:45a Group Picture*
5:50a On your own: Drop gear at UPS, use portapotties, etc. Half Marathoners can linger a bit longer.
6:00a Enter corrals (Half & Full Marathon)
6:15a Race Start (Both Half & Full)
*AGAIN, We'll be taking a GROUP PICTURE at 6:15am SHARP.
Most races include a “Bag Drop” area and operate the same way. Sorry, we won’t have the Key or Clothing Tubs to hang onto your keys.
RnR has one of the best Bag Drop systems around. It’s managed by UPS where you can leave behind your goodie bag and it will be waiting for you at the finish. The gear check bag you receive at the Expo when picking up your entry will serve as your Bag Drop Bag on Sunday morning. Plan on bringing it with you Sunday morning. You can stash just about whatever you want/need in the bags. They always say never to leave valuables – however aside from one of our runners, I have not heard of many horror stories and I personally have left a key, cell phone or even a wad of cash in the bag. Do so at your own risk.
**YES, You do need your ID for the beer garden**
Keep an eye on the weekend weather. Here are some links and general notes:
Looks like we will see weather in the low 60's and currently reporting a overcast sky's - Perfect Race Weather
Winter & Spring Mornings are typically cloudy / overcast, even if sunny day.
Summer & Fall mornings are typically full-on sun, assuming it’s a sunny day
Coastal Races (Carlsbad, La Jolla, etc.) typically experience more humidity in the earlier hours.
Sunshine is just as brutal as Heat. Wear protection (Sunscreen, Hat/Visor, Etc.)
Dress as if it were 10-20 deg Warmer than it actually is (everyone will vary)
Most races allow you to strip & dump clothing on the course. Wear long sleeves/junk mittens/gloves if cold and dump them.
There is a TON of info on the race website noted earlier.
Everything we’ve reviewed over the last week and a half including what is found in this post has been taken from the race website and from years of experience. There is information for both runners and spectators. Keep in mind that while we do our best in learning, gathering and communicating all of the info, things change every year.
RnR has a great Runner Tracking setup. Runner Tracking technology lets your friends, family and fans know your progress on race day. Convenient texts keep them updated every step of the way. Enter your cell phone number, we will send you a text with your code and then type it in the box below.
https://www.runrocknroll.com/san-diego-connect
Here are a few good online articles on your final Preparation. For Half Marathoners, keep in mind some are geared towards the FULL marathon, but most of the concepts apply:
There will be plenty of aide and water on the course:
Half Marathon: 7 aide stations (7 Water, 3 Gatorade, 1 GU)
Full Marathon: 15 aide stations (15 water, 7 Gatorade, 2 GU)
Plan on leaving your water bottles, belts and CamelBacks at home - run light, run fast!
Every race is different in regards to spectators. The ability and ease for spectators to get on the course and depends on many factors:
Public Access - How available is it? I.e. AFC Half = No spectators at the start area.
The Course Itself - what parts of town (or country) is it going through. Are the neighborhoods safe?
Traffic and Congestion - Is it downtown very crowded, or in back street neighborhoods?
Your transportation - Getting around in a Cadillac Escalade is quite different than a 2-wheel scooter or a Bike
There alot of details out there, but a few of my personal notes:
Read the website, follow what they have to recommend
Having a bike is best if you’re physically up to it and know the road systems.
Plan on NOT getting to as many spots as you hope
There’s going to be 50,000 others to deal with (racers, spectators, race staff) Patience is key.
Not as worth seeing the start, but get to a spot or two early/mid race course, then make way to finish. (Plan 1 hour to get to finish area)
Actually seeing you cross the finish line will be a rare occurrence – it is quite congested and just thousands of people around the area. Tell your "spectator" not to be discouraged if they can't find you actually running into the end. But to welcome you in the finish area/secure zone.
Please consider joining us cheer on our runners! For those not running, family and/or friends, we usually designate an area to meet up and cheer on the runners. It’s a great time to show some spirit and boost morale of everyone running! Simply show up when you can, and bring some extra goodies:
Runners, wear your Black Flag Running Club Shirt
Signs & Banners
Horns, Sirens, and More Cowbells
Frozen Otter Pops for the runners
Cut up fruit (Oranges) for the runners
Drinks, Snacks, Sunscreen, Lawn chairs (for yourself ;)
Our Marathon Training club is running their big race and we'd love to have you join Black Flag in cheering them and 25,000+ runners on. **We are NO LONGER up in Balboa Park due to the course design, etc.** Instead, we will be at/near the intersection of B Street & 11th Avenue. This is Mile 12.1 of the Half Marathon and 25.2 of the Full Marathon.
Time: Sunday June 3, 2022 at 7:30am
Location: 1099 B St, San Diego, CA 92101
Event Link: (CLICK)
There is nothing better and more satisfying than finishing, crashing on the grass, celebrating with family and friends. And where applicable . . . hitting the beer garden!! After the race, get your nice finish area picture, pick up any free schwaag, recovery snacks, and drink. NOTE: We do NOT do anything formal after the race. Just find us and celebrate!
After the race, get your nice picture, pick up your free bags of schwag and recovery snacks through the “Secure Zone” and then head to the gear drop. Once you get everything from the gear drop, head to the "Ballast Point in Little Italy".
Beer Garden
YES, you do need an ID to get into the beer garden for your free beer (and additional, purchased beers) Plan to have this on you while you run, or in your gear bag. Or better, with your “spectator(s)” as they meet you at the end.
As you can imagine we will have runners finishing the race over a long period of time as early as 8:15 for the half marathoners and as late as Noon for the full marathoners. If your interested in having one more beer with the team we will be heading over to Ballast Point in Little Italy at 11am when they open.
Date/Time: Sunday June 3, 2022 @ 11:00am
Location: Ballast Point: Little Italy ; 2215 India St, San Diego, CA 92101
Event Location: (CLICK)
That's it for now . . . And should be it for the rest of the race weekend. GOOD LUCK TO YOU ALL, AND CONGRATULATIONS AGAIN FOR MAKING IT THIS FAR!!! Please let us know if you have any questions!
See ya out there!
]]>Congratulations to everyone who's made it this far and running next weekend!
You've spent boatload of weeks training, logging hundreds of miles running . . Spend the next 10-15 minutes reading it . . and also check out the links and attachments ;)
This is our “Race Information Summary” which consists of the most frequently asked questions over the last 10+ years of doing this. It’s the good stuff, but it is also SUPPLEMENTAL to the information provided by the Race.
They changed the course this year and it can be seen at Http://sdhalfmarathon.com/half-marathon/ . You will see that it's not dramatically different. It finishes down 5th Ave and end under the Gaslamp sign. They do have the Google Map version posted.
A portion of this may have been reviewed during the last group run or two. In general, there is a TON of info on the race website linked below:
Main Site: http://www.sdhalfmarathon.com/
Race Info: https://inmotionevents.com/event/san-diego-half-marathon-5k/
Course Map (Google Only) http://bit.ly/1X0tZDA
Expo Info: https://inmotionevents.com/event/san-diego-half-marathon-5k/expo-packet-pickup/
FAQs: https://inmotionevents.com/event/san-diego-half-marathon-5k/faq/
If you haven’t already, confirm your entry now. True story . . . A few years ago, one of our runners for the Rock n Roll Marathon one year failed to do so and found out on Saturday afternoon at the expo that she was never confirmed. In a nutshell, it was a mess.
SD Half Marathon: http://sdhalfmarathon.com/bib-
Hilton San Diego Gaslamp Quarter: 401 K St. San Diego, CA 92101
It’s generally a great idea to get to the expo on Saturday morning before the crowds. This will allow you to 1) Beat the Crowds and 2) Rest for the better part of the day on Saturday. The Expo is the perfect place to pick up your packet, meet fellow runners, and check out the latest running & fitness-related gear! The Expo is open Friday and Saturday:
Friday, March 24, 2023: 2:00pm – 6:00pm
Saturday, March 25, 2023: 9:00am – 4:00pm
Learn more here: https://inmotionevents.com/event/san-diego-half-marathon-5k/expo-packet-pickup/
From the website “If you cannot pick up your race packet, you may have a friend or family member pick it up for you at the Expo. They will need to present a copy of your photo ID and the signed waiver to pick up your packet.”
You will receive (if not already) a “Race Taper” info post. The most frequent question asked is how much and when to run during the final week:
During the final week leading into Race Day, you should have a good, easy run on Tuesday. If you don’t get out again on Thursday, you should plan to run Friday an easy 3-4 miles at most... And VERY EASY. You WILL NOT get any training benefit by doing anything other than a very easy jog. It's more to keep your body loose, stretched out, and things flowin’.
And if you don’t get out on Friday, plan on doing A VERY EASY jog for 15-25min. You will not “tire out” by running a mile or two, followed by a good stretch routine.
We will have our regularly scheduled run on Saturday morning at 7:15am for the rest of the La Jolla and Rock n Roll runners who are not running the race. If you are racing, it’s not a bad idea to come out and join them for an easy jog, warm-up and stretch if you are not going to the expo.
Eat hearty during last few days, but DO NOT eat a huge meal after 7pm Saturday night before the race - plan to eat big early. Then a snack before bed. Most of you should plan on eating a small meal, or a small snack at least, VERY FIRST thing when you wake up on Sunday. Don't wait too long, however to eat. Should have at least 90-120 minutes to digest most solid meals. Snacks and liquid supplements can be taken closer to race time.
Hydrate, Hydrate and Hydrate. Do NOT wait until Saturday evening to start drinking more fluids. It actually started days ago. You should not wait until Sunday morning to put down an extra Gatorade for breakfast - it’s actually not very effective by that late in the game. Start hydrating now, if not 2 days ago. Drink lots of water and supplement with things like Amino Vital, Gatorade or other sports drink, preferably ones with lots of electrolytes, etc.
Speaking of eating . . . every meal is important, but no meal is more important than the one before a race. Eating the right pre-race meal at the right time ensures that all your hard training doesn't go to waste. Check out these guidelines on which foods are best to eat before a big race:
http://www.runnersworld.com/
http://runnersconnect.net/
DON'T do or eat or drink or wear anything new, or that you're not used to. One of the reasons for the Saturday long runs is to practice and get used to "race conditions" . . . what to eat/when, drink/when, how much coffee should I drink. Should I get on the pot before I leave the house, or wait for a blue toilet? DO NOT TRY ANYTHING NEW ON RACE DAY.
There is always a direct link between nutrition, hydration and medical. The Rock n Roll Race website has a decent overview section on Medial and Hydration.
DO NOT however, overcompensate and over hydrate. This can have just as serious effects. Simply reflect back to our long runs, some of which were toasty, and adjust accordingly. **KEEP IN MIND that this some of the information in the above links is specific to the RnR marathon.
Half the battle with race day has nothing to do with running. It’s UPS’s tagline - “Logistics”.
As noted earlier, the race has not yet published travel and parking details (They used to have it published by now.)
Be sure to check out the upcoming race information, the race’s website and Facebook. We will be sure to communicate any important items or changes.
We do the same every race . . we designate a spot to meet up. Begin meeting up approx ~1-1.5 hours before race time. We then take a Family Picture EXACTLY 30min before race time, then you’re off on your own to use the porta pottys, change, drop your bags, etc. We do NOT do any formal warm-up, etc.
We will meet at the base of the Glass Elevator structure at the bottom of the new Harbor Drive Footbridge at the corner of Tony Gwynn Drive and Park Blvd. And a picture of the meeting spot is here: CLICK
<6:00a - Plan to arrive, the earlier the better. Find the BLK FLG group, rest, relax, hit the porta potties.
6:20a* - GROUP PICTURE - If you guys can get a picture, that would be awesome!
6:25am - Bag Drop, hit the porta potties again, Head to Corrals.
6:50am - Race Start
*We'll be taking a GROUP PICTURE at 6:20am SHARP (30 minutes prior to race time) Please adjust your Porta-Potty visits accordingly. I know some of you will miss the picture, just don’t let it be you ;)
Most races include a “Bag Drop” area and operate the same way. Sorry, we won’t have the Key or Clothing Tubs to hang onto your keys. Gear check drop-off areas are located in between the Start area and the Finish line, at the corner of 5th and L St. Your bag will be available for pick-up in the finish area.
Keep an eye on the weekend weather. Here are some links and general notes:
mid 70's Mornings are typically cloudy/overcast, even if sunny day.
In the past, they have offered live tracking but currently, the information is not posted.
More information can be found here: http://sdhalfmarathon.com/results/
Here are a few good online articles on your final Preparation. For Half Marathoners, keep in mind some are geared towards the FULL marathon, but most of the concepts apply:
Fully-staffed and equipped water and support stations will be positioned along the course with water and portable restrooms.
Ultima Electrolyte Drink (orange flavor) will be provided at 4 Aid Stations: Mile 3.3, 6.6, 9.5 and 10.8.
Fresh Water will be provided at all 8 Aid Stations: Miles 1.6, 3.3, 5.0, 6.6, 8.2, 9.5, 10.8 and 12.0.
Clif Shot energy gels (vanilla, razz, citrus and mocha) will be available, preceding the water station at Mile 8.2.
Portable Restrooms will be located at Mile 1.0, 3.3, 6.3, 8.5, 9.9, and 10.8
Give then have changed the last few miles of the course this year we will establish a cheer station at the corner of 5th and Est (868 Fifth Ave San Diego, CA 92101). Please invite out all your friends and family out.
Location: 5th and E St (868 Fifth Ave San Diego, CA 92101)
Every race is different in regards to spectators. The ability and ease for spectators to get on the course and depends on many factors:
Course has full public access
The Course Itself - what parts of town (or country) is it going through. Are the neighborhoods safe?
Traffic and Congestion - Is it downtown very crowded, or in back street neighborhoods?
Your transportation - Getting around in a Cadillac Escalade is quite different than a 2-wheel scooter or a Bike.
An online spectator guide found here: http://sdhalfmarathon.com/
If you have friends & family coming to see you for the Half Marathon, keep in mind that you can only get so far out and back in 2+/- hours with all of the traffic and congestion.
The first year, a bunch of us got to the base of the foot bridge at the NTC entrance ~5mi by about 7:55am, saw us run through and then got back to downtown in time to see us finish (~2:00 half time) Someone could literally do the same, but also include watching you start. Though, would have to get out of the start area pretty quick and over to NTC (w/in 40-50min) Here is a quick spot on the map - http://goo.gl/maps/209eZ
There is nothing better and more satisfying than finishing, crashing on the grass, celebrating with family and friends. And where applicable . . . hitting the beer garden!! After the race, get your nice finish area picture, pick up any free schwaag, recovery snacks, and drink. NOTE: We do NOT do anything formal after the race. Just find us and celebrate!
The finish line is under the Gaslamp Sign at 5th & K st
After your race come celebrate with the club at GARAGNA Kitchen and Bar at 9AM . We have gone here the las fort few years and it has been a blast.
Location: 655 Fourth Ave, San Diego, CA 92101
Being downtown has some challenges, but it has always been pretty easy to get out of town due to the various streets and directions you can go.
That's it for now . . . And should be it for the rest of the race weekend. GOOD LUCK TO YOU ALL, AND CONGRATULATIONS AGAIN FOR MAKING IT THIS FAR!!! Please let us know if you have any questions!
See ya out there!
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 have to spend some time outside before you run (like with a group ;) bring some rain gear: jacket, pants, umbrella, trash bag, or similar. It’s sometimes cold at the same time (especially here in SoCal) so make sure you have a layer of warmth underneath.
What to Wear
If there is any time to ensure you have the right gear, it’s during wet weather running.
During the Run
After the Run
There does come a point when getting out the door in wet doesn’t make sense. When it’s cold, windy and nasty AND you don’t have the right clothing. Again, one can dress/prepare for any conditions with the right gear.
I can’t stress enough .. . a good healthy run in the rain is an exhilarating experience. Look forward to the challenge if it is raining.
]]>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 and it is SUPPLEMENTAL to the information provided by the Race (see more below)
You've spent a boatload of weeks training, logging hundreds of miles running. Spend the next 10-15 minutes reading it, in addition, to check out the links.
This is our “Race Information Summary” which consists of the most frequently asked questions over the last several years of doing this.
I will be reviewing a lot of this stuff on Tuesday but review it in advance and have your questions ready. In general, there is a TON of info on the race website:
Specific Race Information: https://inmotionevents.com/event/carlsbad-marathon-2/
Course Map Full: https://inmotionevents.com/wp-content/uploads/2018/04/2020-Carlsbad-Full-Marathon-Course-Map.pdf
Video of Race Course:
Need a Bib? There have been a few last minute posting in our Facebook Group, and you will likely find some on Craigslist.
Have a Bib? If you find yourself still with a bib by later this afternoon, then you should take your efforts to craigslist. You will still have to pick up your bib race pickup or expo to do the transfer, etc.
**For newbies – PLEASE DO keep in mind that it is technically not allowed to sell/transfer your bib, though it is quite commonplace in the running community. Just keep a low profile at/near the expo and the like. And . . . do NOT WIN the race (it’s happened before)
If you haven’t already, confirm your entry now. True story . . . A few years ago, one of our runners for the Rock n Roll Marathon one year failed to do so and found out on Saturday afternoon at the expo that she was never confirmed. In a nutshell, it was a mess.
It’s generally a great idea to get to the expo first thing on Saturday morning to beat the crowds then get home and get some rest. The expo opens at
Remember, you HAVE to pick up your registration on Friday afternoon or Saturday. Information on the Expo is in the Final Race information link below. Enjoy your time at the expo, it's one of the better ones around.
Expo Hours: | |
Friday, January 17 | 12 to 5 PM |
Saturday, January 18 |
10 AM to 4 PM |
In the past, they have let people pick up bibs for other people as long as the other party has a photocopy or picture of your ID of the person that is registered. Sometimes they will give you a hard time about this so if you can pick it up on your own that's the best practice.
You have received the “Race Taper” info as part of articles in week 10 post. The most frequent question asked is how much and when to run during the final week:
During the final week leading into Race Day, you should have a good, easy run on Tuesday. If you don’t get out again on Thursday, you should plan to run Friday an easy 3-4 miles at most... And VERY EASY. You WILL NOT get any training benefit by doing anything other than a very easy jog. It's more to keep your body loose, stretched out, and things flowin’.
And if you don’t get out on Friday, plan on doing A VERY EASY jog for 15-25min. You will not “tire out” by running a mile or two, followed by a good stretch routine.
For those NOT racing on Sunday, there will be a group run on Saturday morning at 7:15am for anyone in the club training for SDHM, La Jolla or Rock n Roll. Even if you are racing, it’s not a bad idea to come out and join them for an easy jog, warm-up and stretch.
Eat hearty during last few days, but DO NOT eat a huge meal after 7pm Saturday night before the race - plan to eat big early. Then a snack before bed. Most of you should plan on eating a small meal, or a small snack at least, VERY FIRST thing when you wake up on Sunday. Don't wait too long, however to eat. Should have at least 90-120 minutes to digest most solid meals. Snacks and liquid supplements can be taken closer to race time.
Hydrate, Hydrate and Hydrate. Do NOT wait until Saturday evening to start drinking more fluids. It actually started days ago. You should not wait until Sunday morning to put down an extra Gatorade for breakfast - it’s actually not very effective by that late in the game. Start hydrating now, if not 2 days ago. Drink lots of water and supplement with things like Amino Vital, Gatorade or other sports drink, preferably ones with lots of electrolytes, etc.
Speaking of eating . . . every meal is important, but no meal is more important than the one before a race. Eating the right pre-race meal at the right time ensures that all your hard training doesn't go to waste. Check out these guidelines on which foods are best to eat before a big race:
http://www.runnersworld.com/
http://runnersconnect.net/
DON'T do or eat or drink or wear anything new, or that you're not used to. One of the reasons for the Saturday long runs is to practice and get used to "race conditions" . . . what to eat/when, drink/when, how much coffee should I drink. Should I get on the pot before I leave the house, or wait for a blue toilet? DO NOT TRY ANYTHING NEW ON RACE DAY.
Half the battle with race day has nothing to do with running. It’s UPS’s tagline - “Logistics”.
PLAN TO GET TO THE RACE EARLY! You’ll be parking in the Mall Parking lot. It fills up fast and early and worse, traffic out on the 78 gets pretty bad. The later you arrive, the further you have to park, the later you arrive . . get it ;) See the notes in the attached instructions - especially if coming up from the South, and exiting at one of the southern exits to avoid 78.
The last Saturday group run meets in the Race Parking lot in order to get a look and feel for the start. We’ll point out some parking options as well.
With all of that, I recommend you plan to arrive at the mall by 6:15am Any earlier and you’ll have that much more time to chill out in your car. Any later and you run the risk of getting stuck in alot of traffic and crowds.
We do the same every race . . we designate a spot to meet up. Begin meeting up approx ~1-1.5 hours before race time. We then take a Family Picture EXACTLY 30min before race time, then you’re off on your own to use the porta pottys, change, drop your bags, etc. We do NOT do any formal warm-up, etc.
WE WILL MEET IN FRONT OF THE FINISH LINE STAGE. Once we're ready to go, we'll head across the porta potties and around to the Corral Start. Keep and eye out for the Black Flag.
>6:30a - Plan to arrive, the earlier the better. Find the BFRC group, rest, relax, hit the porta potties.
7:15a* - GROUP PICTURE on the bleachers.
7:30a - Bag Drop, hit the porta potties again, Head to Corrals.
7:45a - Race Start
*We'll be taking a GROUP PICTURE at 7:15a SHARP (30 minutes prior to race time) Please adjust your Porta-Potty visits accordingly. I know some of you will miss the picture, just don’t let it be you ;)
Most races include a “Bag Drop” area and operate the same way. Sorry, we won’t have the Key or Clothing Tubs to hang onto your keys.
From the race: “Check your gear race morning inside the big expo tent using the ORANGE 16.5” x 14.5” CINCH BAG you will receive at packet pickup. The cinch bag will have a white box for you to write in your bib number. If you don’t want to write your number on the bag, write it on a piece of duct tape and place it over the white box. If you forget your orange cinch bag on race morning, a clear plastic 11” x 16” bag will be provided for you. As a safety precaution, backpacks and duffle bags will not be accepted. Do not check any valuables and keep in mind we are not responsible for lost or stolen items. Bags may be claimed after your race. Do not discard gear at the start line. All items left at the start line, on the course or not claimed on race day from Gear Check will be donated to local shelters.”
Keep an eye on the weekend weather. Here are some links and general notes:
Winter & Spring Mornings are typically cloudy / overcast, even if sunny day.
Summer & Fall mornings are typically full-on sun, assuming it’s a sunny day
Coastal Races (Carlsbad, La Jolla, etc.) typically experience more humidity in the earlier hours.
Sunshine is just as brutal as Heat. Wear protection (Sunscreen, Hat/Visor, Etc.)
Dress as if it were 10-20 deg Warmer than it actually is (everyone will vary)
Most races allow you to strip & dump clothing on the course. Wear long sleeves/junk mittens/gloves if cold and dump them.
There is a ton of information on the race website: https://www.inmotionevents.com/event/carlsbad-marathon/
Half Marathon Info: https://www.inmotionevents.com/event/carlsbad-marathon/half-marathon/
Half Marathon Course: https://inmotionevents.com/wp-content/uploads/2018/04/2020-Carlsbad-Full-Marathon-Course-Map.pdf
We offer free live tracking so your family and friends can track you during your race. On race day, there will be a link to live tracking located on the homepage
Here are a few good online articles on your final Preparation. For Half Marathoners, keep in mind some are geared towards the FULL marathon, but most of the concepts apply:
There will be plenty of water, aide and even GU on the Half Marathon course. Taken from the guide: “Fully staffed and equipped water stations will be positioned along the course approximately every mile with plenty of water and portable toilets. Grape Ultima Replenisher will be served at approximately mile 2, 4, 6, 9 and 11. Vanilla Bean and Chocolate Outrage (both flavors contain caffeine) GU Energy Gel will be available at approximately mile 4, 8 (and more for the full marathon…)”
So, plan on leaving your water bottles, belts and CamelBacks at home - run light, run fast!
Every race is different in regards to spectators. The ability and ease for spectators to get on the course and depends on many factors:
Public Access - How available is it? I.e. AFC Half = No spectators at the start area.
The Course Itself - what parts of town (or country) is it going through. Are the neighborhoods safe?
Traffic and Congestion - Is it downtown very crowded, or in back street neighborhoods?
Your transportation - Getting around in a Cadillac Escalade is quite different than a 2-wheel scooter or a Bike.
If you have friends & family coming to see you for the Half Marathon, keep in mind that you can only get so far out and back in 2+/- hours with all of the traffic and congestion. In years past, I found it successful to see the Start, Go back to car and head out to Canon Road which is Mile 4.5 outbound, and mile 9 on the way back. If they're swifty, they may be able to see you out and back, and then even get back in time to see you finish. If they want to see you at the finish, then best to plan to only see you on the way out and head back after you pass. (The faster runner you are, the harder it is to see you on the finish) Of course, all depends on overall crowds and traffic. It's pretty crazy around the area. But they will definitely NOT be able to see more than one spot out on the course.
Street Closures - https://www.inmotionevents.com/event/carlsbad-marathon/road-closures/
Aaron’s Secret Spectator Spot
Canon Road above gets a bit crowded since it’s easy access, and the fact that it’s the one that the race publishes. I have personally watched many races from Manzano Dr., just South of Canon Rd. I won’t spell out exact instructions here, but have provided some links below:
200 Manzano Dr.
Carlsbad, CA 92008
Cheer Station: https://fb.me/e/123l7A20V
Street View: http://g.co/maps/s68yd
Directions from Mall: http://g.co/maps/38kfr
This is called my “Secret Spot” for a reason and Canon Road gets very crowded for a reason . . . please keep amongst ourselves and your friends and family only
There is nothing better and more satisfying than finishing, crashing on the grass, celebrating with family and friends. And where applicable . . . hitting the beer garden!! After the race, get your nice finish area picture, pick up any free schwaag, recovery snacks, and drink. NOTE: We do NOT do anything formal after the race. Just find us and celebrate!
Registered participants over the age of 21 and displaying their bib number and proper ID are invited to visit the beer garden in the finish line festival to receive a complimentary Ballast Point beer (limited to one per person while supplies last).
Leaving always sucks. Be prepared to have some patience. Leaving will be just as ‘fun’ but you won’t be under the stress of getting to a race. Plus you’ll have recently finished!! But I’ll warn you now, plan on a hefty wait time to get out of the parking lot. It’s been up to 45-60min in years past. The closer you get to the start line, the deeper you’ll be in the parking lot which means more traffic to wait through. You may want to consider parking further away, back out towards el camino real.
That's it for now . . . And should be it for the rest of the race weekend. GOOD LUCK TO YOU ALL, AND CONGRATULATIONS AGAIN FOR MAKING IT THIS FAR!!! Please let us know if you have any questions!
]]>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 answered by "Tapering"
The “Taper” is the final preparation for any race or endurance event. Tapering basically means that you're decreasing your mileage, resting your body, and fueling your body for the big race. The Taper begins immediately after your last Peak run which is usually 2-3* weeks before the Full Marathon and 2 weeks before the Half Marathon. *Some Full Marathoners like to peak at 2 weeks instead of 3. Some Half Marthoners can do a final long run the week before, but you’ll want to do it carefully.
There are many different type of tapering, and many different methods and philosophies, but in summary:
Tapering for the Half Marathon is MUCH different than the Full and generally isn't as crucial. This is simply due to the distance that the human mind/body can go before starting to be really affected. The prep work needed to push the body through 22-24 miles to 26 is a lot more critical than getting to 13.1. Nonetheless, the general principles still apply for the Half Marathon and EVERYONE should practice some sort of taper.
Your eating habits should change during the taper as well. It's a time of "Carbo Loading" meaning you should increase the percentage of Complex Carbs, especially during this last week. Increase pastas, rices, cereals, drinks (Gatorade, not the alcoholic type), etc.
It's time to "Carb Up" during the final 1.5-2 weeks. I love the one reference article below - the guy relates to carbo loading to "... Eating 'commercial' quantities of carbohydrates."
Side Note: Women - you will likely start to feel bloated and heavy this week. That's a good thing, cuz you won't feel like that by mile 8 on Raceday. (Guys feel it too, but we typically don't care as much ;)
Many high carbohydrate refined foods such as pasta, breads, grains can lead to “notso” regular bowel movements and constipation. You may need to increase/shift to additional fiber rich foods such as fruits, vegetables, whole-grain products, beans, etc.
Tapering includes cutting down on mileage which means you’re burning less calories. (about 100cal per mile) So if you cut out 6-10 miles per week, that’s 1000 calories which may turn into unwanted weight gain. This isn’t a large amount over a week, but if you’re watching caloric intake/burn closely, keep this in mind.
Proper hydration is both a continuous and also extended processes. You cannot properly hydrate in 1-2 days. It takes alot of days and weeks of hydrating properly to maximize its benefits. Both water and sports drink is recommended during tapering. If you’re watching your calories, then stick with low-calorie vitamin/mineral drinks like Ultima (which is popular at many races too)
Most if not all cross training and strength training should be stopped all together. It simply puts too much fatigue on your big muscles and doesn’t allow for proper rest and recovery to peak performance. Still want to get to the gym? Replace it with a light yoga or pilates class (though be careful there too - as they can be equally taxing if you’re new to it)
At a minimum, continue your warm-up and cool-down and stretching routines - even more so during taper. With your mileage cutting back, your body may start to tighten up which isn’t good either. Don’t go out and do anything new like sign up for a Yoga or Pilates class. But do some light, active stretching.
The most frequent question asked is how much and when to run during the last week. Here is a general rule of thumb for the final 3/2 weeks leading into the race.
General Taper Progression
Weeks Prior |
Full Marathon |
Half Marathon |
Week 3 |
80% Volume |
N/A (Not started) |
Week 2 |
60% Volume |
75% Volume |
Week 1 |
40% Volume |
50% Volume |
Half Marathon Taper
Day |
Beginner |
Intermediate |
Advanced |
Monday |
INT60 |
E5 |
E5-6 |
Tuesday |
INT40 (+ Strides Optional |
E4 (+ Strides Optional) |
E6 (+Strides Optional) |
Wednesday |
Off (No XT, maybe stretching) |
Off (No XT, maybe stretching) |
Off (No XT, maybe stretching) |
Thursday |
INT50 |
E5 |
E5-6 |
Friday |
Rest or E30-40** |
Rest or E3-4** |
Rest |
Saturday |
E20-30 or Rest |
E2-3 or Rest** |
E3-4 |
** Some runners like to go out on Friday for an easy run and take Saturday off. If you do, run easy 2-3 miles, then take Saturday off.
Full Marathon Taper
Day |
Beginner |
Intermediate |
Advanced |
Monday |
INT70 |
E6 |
E5-6 |
Tuesday |
INT40 (+ Strides Optional) |
E4 (+ Strides Optional) |
E6 (+Strides Optional) |
Wednesday |
INT50 or Stretching (No XT) |
Off (No XT, maybe stretching) |
Off (No XT, maybe stretching) |
Thursday |
INT50 |
E6 |
E5-6 + Strides |
Friday |
Rest or E30-40** |
Rest or E4-5** |
Rest |
Saturday |
E20-30 or Rest |
E2-3 or Rest** |
E3-4 |
** Some runners like to go out on Friday for an easy run and take Saturday off. If you do, run easy 2-3 miles, then take Saturday off.
In summary, the frequency of runs shouldn't decrease. You should still get out 4-5 times during race week. You just back off on intensity and mileage.
Eat a high-than-normal carbohydrate diet during the last week and have your large meal Saturday late afternoon, early evening approx 12 hrs before race time. If you eat large early, you may want a small snack before you go to bed. Plan on eating "something" on race morning, even if it's a piece of toast and a bottle of Gatorade!
Full marathoners - you’ll want more substance in your gut, so consider a small meal. Also, the earlier you wake up and the longer you have to race time, the bigger the pre-race meal should be.
Tapering for a half or full marathon is alot harder than it sounds as your body and mind are used to and expecting to “work out”. You continue with your training while cutting back on volume and intensity and you increase your eating and drinking and resting. Tapering is a necessary part of the training to reduce chances of injury and increasing your chance of success. Good luck with your race!
See ya out there!
Coach Aaron
Here are a few good online articles regarding Tapering:
Tracking your runs and keeping a running log to record our training helps track our progress, monitor our health, stay motivated and reach our goals. When training for a race over a prescribed amount of time you should highly consider tracking what you ACTUALLY ran, versus SCHEDULED runs. This will help you monitor your training and progress. Many “devices” and online tracking systems are also pushing your tracking into new levels such as Social Sharing and Virtual Training Partners.
This article discusses both the Tracking and the Logging aspect of monitoring your training. You will see that there are many different options and solutions. There is no “Best One”, but there may be a “Best One for You”. It just may take some time to figure out which one that is.
There are two components to monitoring your progress, tracking your runs and logging your progress.
At the bare bones minimum, you’ll need at least 1) a stopwatch and 2) know how far you’re running. You can then get into Mapping (GPS), Heart Rate Tracking, Interval Timing, etc. Many of these components are now fully integrated thanks to Smartphone Apps and Web enabled GPS watches and systems.
Every once in awhile you’ll encounter a true “minimalist” who does none of this - they just go out and run a prescribed number of miles. They’re not common, but you’ll see them around ;)
So where do you go from here . . .
With the popularity, drops in prices and access, GPS watches and GPS Tracking Apps for smartphones are becoming more common and easy to integrate into your “gear”. Most GPS watches include a way to download the data and record it into a log for you. Most if not all Smartphone Apps already record your runs into some sort of log - many of which you can also access online via the web.
There are also a bunch of online systems, many of which also integrate with your tracking device (Watch or APP). Some of these also bring a Social element into them allowing for posting your workouts online, tweeting your goals, and even joining virtual clubs and groups to share and train with.
These systems both have Apps to track runs and online components to record/log your workouts and other aspects of your training.
These both track runs and offers a logging component
Getting a watch that has an integrated Heart Rate Monitor feature is another level of tracking and logging that will help you with your training. Some coaches and training programs focus strictly on Heart Rate training. Advanced training programs will use HR data more closely, but it can also be used for general, everyday training. Using your HR is actually a more accurate method of determining the optimum pace for specific runs (especially in the lower/slower runs such as Recovery Jogs and Easy Runs (Most run those too fast))
HRMs can also alert you to side issues like getting sick or over training - by measuring your heart rate as you wake up in the morning as pointed out here:
I find HRM training adds another set of useful data and some of it is simply pretty cool to have. For instance:
Here is a good resource on getting reviews and more information on HRMs:
Unlike regular watches, any device that uses a GPS function uses a lot of battery life. This is due to the active (powered) antenna system that GPS requires. Most GPS watches will last in the 4-15hr range - ensure you pick one out that suites your training.
Further, smartphone apps that use GPS suck the battery life out of your Phone faster than any other app that I know of. My Runkeeper would suck about 50-60% of battery life from a 90min run on my old iPhone 3GS. I now have a iPhone 5 but haven’t done much testing yet.
Regardless of device, ensure you charge it before heading out on long runs (>60min)
As you can see above, there are MANY different options on how to track your actual runs. That covers half the battle - the other half is to Record or Log your training and progress.
There are many different ways to track and record your workouts.
You can record as much or as little as you like. The more detailed your entries the more useful information you'll have to help your running, but also the more time and discipline it will take. You should also record your Cross Training Days, and even your Off days, which you’ll find as “Optional” information below.
Below is what I would classify as the minimum amount of information you’ll want to record in your Training Log.
This minimum amount of information will allow you to gauge your overall training by time/mileage compared to your plan.
Below is optional, but good to have if you wish to take the time. These are in order of importance, IMO (your mileage may vary)
Below is even further information that may be beneficial if you’re really going to monitor your progress and overall well-being during your training.
Keeping a running and training log reminds us to pay attention to our body's aches and pains. It can help us take rest days and not feel guilty. We can learn from both our mistakes and achievements. A running log can become a sort of “diary” as well to remember training, racing and the overall experience.
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. You're worried about what the missed training is going to do in your overall game plan. You’ve got holiday parties, gatherings and duties that just don’t quit. You’ve missed (or going to miss) some training runs . . . .
This article focuses on getting sick, but regardless of why you miss runs, how and when you return to running is generally the same.
There are many sicknesses and illnesses. The most common are Colds and Flus. There are also things like business trips, and just flat out laziness . . . you can skip to the end, but this is all good reading nonetheless. For these common illnesses and some you can continue to train through.
One general rule of thumb is the Neck rule. Is it Above the neck (in your throat, neck & head) or is it Below the neck (Chest, Lungs, Body aches, etc.)
When it’s above the neck, it’s generally safe to continue training - though you may need to cut things back or take a day or two off. If below, then plan an “outage”. Of course, these points are very general in nature, so use some common sense, medical advice or otherwise if you truly feel like there may be something beyond the common cold or flu.
First, don't worry. Be happy you’re missing a long, tough run ;) J/k . . . kind of . . . Unless you missed more than 2 full straight weeks (or had a severe case of Mono for 6 days) you will be fine. Studies show that endurance conditioning doesn't take a noticeable hit until after 10-14 days of completely missing out. Does this mean you'll be able to bounce right back to your 10k race pace or an easy 12 mile run? No. But it does mean that your overall training won't be affected as much as you think it will. A few factors affect how you will rebound and how fast it takes:
Secondly, rest and get better! Assuming you're still sick, just chill out. Do all the 'motherly' things to get yourself better. Rest, get off your feet, have a bowl of chicken soup, take some meds, sleep well, hydrate even more, etc. Get to the doctor if you need to. Do not worry about the training that you're missing. This last part is extremely hard . . especially for newer / novice runners. It’s important to know that it is MORE important to get yourself healthy BEFORE coming back to training. But when do you come back . . .
The first thing I ask is if you're still sick, at what point are you in the process. If you're still in the thick of it, then continue to rest and recover. But, if you're already "peaked" and on the downhill slope per say, plan to get back on the horse. In fact, many report that a good workout will actually help speed up your recovery and kick your immune system into higher gear. Though you must "ease" back into it. HOWEVER, It also depends on the nature of your sickness (see below, and the reference articles/links) The worse or more intense the sickness, the more you need to hold back.
I picture any “outage” as a hill. There is a climb where the bottom of the hill is the “I think I’m feeling off” part. The climb is you progressively getting worse. The peak is where you are at your worst. And then there is the downhill slope where you can literally feel your body getting better. For most common illnesses (colds, flus, etc.) its is the middle of the downhill slope that represents your “get back on it” time.
Plan to ease into training over the next week or two. To get back properly, you simply need to get back the base/core mileage training for a few weeks. If you're a beginner runner early on, you may have to run/walk some before getting into full time running. Plan to get back to your 4x a week training and return to the current schedule like you never left. This may take a few weeks of easing back into it. For instance, if your last long run was 7 miles, and you missed out on the 8 and then 9 miler, and you’re back on the 3rd week and the schedule says 10 miles. . . . don’t do 10. You may need to do 7 or 8. Then the following week, do the 9 or 10. It may take 2 or 3 weeks to build back to the overall weekly volume.
Again, do NOT add mileage onto your regular training. You will risk more harm than good. Do not overdo it by doing high intensity ("specialty") runs such as intervals, tempos, etc. as those are too demanding on your body, both from sapping energy and risk of injury. Once again:
Of course, much of the above is different if you simply missed training due to other reasons (not being sick). You will not have to tread so lightly upon returning, but you should also not do MORE than what is scheduled. Whatever the case, still do not increase weekly mileage more than 10-15% (assuming healthy)
As always, please let me know if you have any questions.
See ya out there!!
Coach Aaron
There are a few runners reporting pains in their knees, outside thigh and hips. Unfortunately, some of these cases can be attributed to ITBS, Iliotibial Band Syndrome, or IT Band Syndrome. ITBS is a very common "running injury" especially in distance training, half marathon and above. Unfortunately, it is also sneaky, can be painful, and can be detrimental to your training, sometimes for a long time.
However, it does NOT have to put you out for the season with the right preparation, care and maintenance during your training.
Below are a handful of websites that I feel do a decent job in explaining everything from Symptoms to Reasons to Treatments to Recovery. There are hundreds of sites out there, these do a good job.
Some of my own key points based on experience and a many years’ worth of seeing ITBS:
If you find yourself with some ITBS, then your first line of defense is to self-treat with stretching, foam rolling, and if bad, icing/ibuprofen.
Offered by our friends over at RunJunk.com
BTW, the lateral femoral epicondyle is the outer (lateral) protrusion of bone at the end of your femur (Thigh Bone). It's what the IT Band actually "rubs" against causing the infamous "IT Band Syndrome."
See ya out there!
Coach Aaron
Every runner and likely every athlete has been led down the road of “stretching” to prevent injury, better performance, work out an injury, improve recovery, and many other aspects to training. Stretching is simply the act to lengthen and elongate soft tissues muscles and tissues.
It should be noted that stretching is not for everybody. There are even studies and viewpoints that go against stretching. I’ve known and seen the fastest of runners and coaches completely disregard stretching and do just fine. Many, however, will benefit from stretching . . . when done properly.
How you stretch depends on the goal of your stretch routine, the time of day and whether it’s before or after a workout.
Pre-Workout
The word “Stretching” should be used loosely (pun intended) as the goal is to get the blood flowing, muscles warmed up and loosened through their range of motion which is good for performance and proper form.
Most pre-workout stretching is done 15-60 minutes before exercise. Some, me included, will do a pre warm-up routine early in the morning, an hour or two before a long run, and supplement it with a pre-run stretch/warm-up 5-10 minutes before departure.
Post Workout
Your muscles will naturally tighten up after a run and the amount usually dependent on the length of workout, intensity and your own body’s propensity to “tighten” up.
Stretching immediately after a workout should be avoided. A fatigued muscle does not have the capability to protect itself and in fact, injury can occur. I have seen runners actually strain muscles while stretching too much (and likely, too soon after workout)
Types of Stretching
There are numerous types of stretching and while there are a few different good types, it’s generally recommended that the old style of bouncing (Ballistic) is totally not recommended.
Active Isolated (AI) Stretching Technique
Our recent “stretching” clinic covered a specific type of stretching called “Active Isolated” (AI) stretching. It was developed in the mid 1990’s from Jim and Phil Wharton who are widely known exercise physiologists. They do regular articles in Runners World and Running Times magazines and you will see them at many big marathons, races and endurance community events.
AI Overview
Taken from some of the reference articles below, in a nutshell, AI Stretching falls somewhere between the slow, static, yoga-like stretches most runners practice (sometimes) before or after they run and the ballistic leg swings and kicks elite athletes are often seen performing before they compete.
The underlying theory behind A.I. is that if a muscle is stretched too far, too fast, or for too long, it elicits a protective action known as the myotatic reflex, causing it to automatically and ballisticly recoil in an attempt to prevent the muscle from tearing. This occurs about three seconds into a stretch. Therefore, A.I. holds a stretch for only a second or two, before the reflex kicks in, then relax and repeat 8-12 times.
It is NOT a “bounce”. If you feel “bouncing”, then you’re doing them too quickly and uncontrolled. (See videos for proper form and pace/rate) The target muscle is stretched gently until a slight “tug” or “pull” is felt (Not pain, that’s too much!!) After a few repetitions, the muscles exhibit a greater range of motion over the course of each set. After days and even weeks, you will notice a greater flexibility overall.
A Relaxed Muscle is a Happy Muscle
A relaxed muscle is stretched most effectively when relaxed. (It’s also why the “standing up” methods are not referenced here.) Therefore, most of them are done lying down. The other key to A.I. is to contract the opposing muscles to allow the target muscle to relax. For example, when stretching the hamstrings, the quadriceps muscles on the front of the leg are contracted, relaxing the hamstrings and making them more susceptible to stretching. A runner would lie on his back, lift his leg by using the muscles on the front of the leg, then stretch the hamstring by lightly pulling the leg back to the point of tightness for two seconds, then releasing. See some of the reference videos below for examples.
Assist with that Rope or Strap
This brings up the "assisted" aspect of A.I. The muscle is coaxed through its last few degrees of motion either by a partner, or more commonly, by the use of a length of rope, towel, strap or even an old T-shirt that is wrapped around the foot or leg in various ways depending on the direction of the stretch.
Benefits of AI technique:
The AI Technique
Nursing a Rough Spot & Consistency
If you have a recovering injury or muscle pull and you’ve determined or been told that a stretching routine will help it’s recovery, plan on focusing on that area more than usual.
Like most everything else, stretching takes practice to ensure your utilizing proper form, not over-stretching and working it into your routine.
References
If you search “Active Isolated Stretching” you will find a plethora of resources, articles, and videos. Jim & Phil Wharton themselves:
Some decent videos and articles showing the concept of the AI method.
Stretching in general: http://www.npr.org/templates/story/story.php?storyId=130509347
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Tempo Runs are “Comfortable Hard”, what is “comfortable”? This is where we use the information we learned at https://www.mcmillanrunning.com from the pace calculator. In short, you will be pushing the pace faster than you normally run but it is also at a pace that is sustainable. While you are running you should be thinking "I can do this and maintain the pace but it takes a lot of effort to do. Temp runs differ from lactate threshold (LT) runs in that the am LT run is bordering on the maximum effort for the distances and could not be sustained. Together these are incredible workouts, but also must be done properly. Many of us will start doing LSD + tempo run, meaning the first 6-7 miles were of easy pace, with the last 3-4 at tempo pace. The biggest focus is on the actual pace.
How do I incorporate this? It’s at the pace where you are feeling your systems (muscular, cardio, respiratory, etc) stress fairly hard, though not “all out”. You should be thinking “Damn, I’m running really strong right now.” However it’s easy for runners to got a bit too much over that comfort zone, believing that the extra effort is better for training. So if you’re instead thinking “Damn, this really sucks!!! L ” (I”ll call it the TRS zone ;) then you may be pushing too hard, or your body may not be trained enough to be at this level. If this is you, consider doing more of the LT Interval workouts before going to full-time Tempo pace or even getting another few weeks of general aerobic (easy) time on your feet. Being in the TRS zone for days and weeks on end cause burnout and potential dropout in addition to possible injury. It takes practice to determine what your Lactate threshold (LT) pace really is. Good luck!!
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Congratulations to everyone who came out for the"10k Time Trial Run". It was a great turnout, and a fun little “mini-race”. Remember, instead of a “recovery week”, we do this time trial to do the following:
Visit the below website and scroll down to the “Running Calculator” section, select the 10K race, and enter in your time in Hours, Minutes, and Seconds. Be sure to watch the video at the top of the page to get a good idea of what to do with the results.
https://www.mcmillanrunning.com
Check out the Goal Race Paces and estimated times. But more importantly, you’ll want to check out the Training Paces section. :
YES!!! These numbers are not fudged in any way, and McMillian Training is ranked as a highly respected and knowledgeable coach. We can’t stress enough that it’s more about VOLUME and TOYF than speed, intensity or specialty runs. The newer the runner (and I’m talking years) the more important slow, easy runs are.
Your numbers will be a bit off since there is prescribed walking involved. You can still use the results to gauge different paces, but since your goal will ALWAYS be time and Easy Runs, worrying about “Tempo Interval” paces is at the bottom of your worry scale.
For those who had to stop for traffic, or took a little detour or otherwise, feel free to fudge the numbers accordingly. DO NOT FUDGE NUMBERS IF YOU WALKED FOR ANY REASON - that helps measure your current endurance level. The run should have been at a SOLID pace, without killing yourself. If you did go out too fast, causing your time to be faster than expected, Yay for you, but it also means your training will be harder (faster) for the next 9 weeks . . . still cheering? Remember, it's the long haul that counts. We'll talk more about all of this on Tuesday.
I highly recommend printing out the results and keep them with you. Study them and get an idea of what goal paces are to be. Again, the Easy runs are going to be a lot slower than you think. We will use these results to better assist breaking up into training groups during the runs, etc. You’ll also use them when we do get into specialty runs such as Tempo Intervals and the like.
At the same time, do not get hung up on the results. Calculating what a finish time is from a 10k to a Full marathon, especially for newer runners, is a highly variable task. We’ve seen them spot on, and we’ve also seen them up to 25% off. But for the fun and guidance of seeing some numbers, it’s a rewarding exercise.
For those who want to study up more on some of the training aspects, here is some great reading: http://www.mcmillanrunning.com
Be sure to look over the links on the sidebar after you calculate out time. They can project your finishing time for all major race distances, give you mile splits for full and half marathons and for the super ambitious people, there is a link that will tell you how realistic qualifying for Bostin is.
We’re looking forward to seeing your training through!!
]]>As previously announced, it’s time for our Week 4 10k Fun Run Time Trial. This is a good time to gauge where we are at and a good time to see how our training will be formed for the next 8-9/12-13 weeks.
We will be TIMING this race, and we will have real race Bibs/Numbers. Results will be posted on the Facebook group, don't worry your name will not be listed. You will get a Bib and it Does NOT Matter what number you are – you will just use it later on to look up your results. We will start in 2 different waves exactly 30sec apart. We will have bibs available in these different Wave Starts:
Unlike regular races, IT IS VITAL THAT YOU START IN THE WAVE ACCORDING TO YOUR BIB. (The Bib Numbers are pre-loaded into the timing system and assigned to a specific Wave Start.) If you do not, your race finish time will be skewed. (For those experienced racers wondering WTF, it’s due to the timing system and the fact that we will not be assigning bib numbers to specific runners AND because we’re doing the wave start AND we don’t have the knowledge of what racers will be in what Wave. We’d rather let you start with and when you want to.
The race is loaded online and the results will be posted on our facbook account and in a follow-up post on monday. You can see the facebook group you can search for Black Flag Running Club Group.
Please Arrive 5min Early
Because you will need to get your bib and pin it on, please arrive 5min early. I will have a table setup with the Bib’s laid out and pins available to pin it on your shirt. Use only 2 pins. Pin it on the front so we can see you coming in.
The 10k fun run should be run “Comfortably Hard” . . and for noobies, this means you’ll be nearing your Lactate Threshold (LT) pace (and hopefully not over). You’ll want to run at a good clip, but not super-fast or not a sprint. If you try, I’ll likely fatigue before you finish then really hit the suck factor! For many, it will be hard to find that fine line between pushing it nicely and running too fast – but that’s also the point – to learn where this LT pace is.
You should still set out to do the planned 10k run. Stick with your recommended intervals, but don’t be afraid to push your “running” and “walking” portions a little bit harder than normal. If you are feeling adventurous, push your intervals out some more, to do some more running and less walking – you WILL surprise yourself. Just do not get hurt . . .see below.
Then plan on a 10k run on your own, and wear a watch or set your phone’s stopwatch to time yourself. Don’t get hung up on the time or the exact distance. Just plan on getting a bit more than 6 miles. 10k is equal to 6.2 miles. Our Crown Point to MB Drive and Back run is 6.2mmiles = Sail Bay to MB Drive from Crown Point (Out & Back), 6.2mi - http://bit.ly/jw1pBK Or, you can map one out yourself using www.mapmyrun.com
Don’t run this very hard if you are sick, injured or otherwise not relatively healthy and in a good state of body and mind. Most of us should be okay – usual aches and pains don’t count here, as many of us are experiencing them by now. Similarly, if you're sick or just getting off a sickness, then it may be wise to stay away. Alternative? Do a regular, EZ/Slow run of 5-7 miles, even with us as a group!!
At the end of the day, this is a TRAINING RUN! Don’t kill yourself, risk getting injured or otherwise. Our primary goal is still 8-9 weeks away, not tomorrow.
]]>There are a handful of injuries that just seem to plague us runners. Most of them are in the lower half, knees, calves, shins and feet/ankles. "Runner's Knee" is certainly in this category. The medical term for this is commonly "chondromalacia" although it at times can be called otherwise, or diagnosed differently. Now that we're getting into some good, decent running, this injury is becoming a bit more prevalent.
Runner’s knee is technically called Chondromalacia or Patella Femoral Pain Syndrome (PFPS) and the dull, achy pain on the lower/center portion of the knee cap. Some will feel it right underneath the center of the knee, others will feel it in the lower portion. Do not get it confused with ITBS (more below) or other injuries that occur on the OUTSIDE of the knee, adjacent to the knee cap. It usually hurts after running, and especially going down stairs. Some will experience swelling, and some even a "grinding" sensation.
It's what I call a "shock" and "overuse" injury, and is quite frustrating because it affects even young and otherwise healthy active people.
In other words, it is commonly triggered by doing too much too fast as it's just shocking to your body and joints, especially the knees! It's also more common with women - and that's said to be from anatomical and structural difference.
Here is a great article on PFPS - http://www.sdri.net/2014/02/iliotibial-band-syndrome-itbs-vs-chondromalacia-patella-femoral-pain-syndrome-pfps/
With that said, I personally had it really bad in both knees post college and had a lateral release surgery done when I was 27 yrs old. Strangely, I wasn't running a lot at the time, but very active in the gym and still doing field events with track. The Doctor basically said it was an "overuse" injury over lots of time and wear and tear. I personally worked on my form over years and even at 200+ lbs and in the first half of my 40s, I haven’t had knee issues since.
One other “knee injury” that runners commonly deal with is Iliotibial Band Syndrome (ITBS). This is a substantially different injury so it’s important to not get them confused. I’ll have another e-article on ITBS coming out shortly. ITBS is a sharp pain on the lower OUTER portion of the knee and hurts DURING the run. Runner’s Knee hurts after the run and during the days off.
It is caused by an irritation to the underside of the kneecap and/or cartilage. Through age and wear & tear with repetitive sports (like running) the cartilage can become soft and irritated. Misalignment of the kneecap can also cause rubbing on the adjacent knee joint(s). Some report the feeling like arthritis. Unlike arthritis, however, it can be more easily treated and quickly recovered from if done right. The most common factors in causing it are:
The pain/injury can take different levels, like most. For new and recent injuries, immediate treatment can include localized icing after your workouts, along with anti-inflammatories (Ibuprofen, Aleve, etc.) Your runs should also be cut back, or if the pain is worse, stopped all together for at least a few days until you can get back to slowly coming back online. Some light stretching routines can be incorporated to keep all of the surrounding muscles loose.
There continues to be debate over icing and stretching. Never ice before runs. Icing can be applied after runs/workouts, and the hours or even "next morning" following. Never 'stretch' before runs or in the morning when your muscles are tight/cold. At the end of the day, if a few days or up to a week does not cut it, stop and seek professional help.
HOWEVER, these self-treatment techniques should only be performed for no more than a week or two. If it goes longer, seek proper treatment from a qualified sports medicine doctor or practitioner. Surgery is a last resort treatment, and is becoming rare in these days of cutting-edge rehab and therapy.
There are two (2) types of braces that have positive effects on some runners. An overall knee brace, outfitted with the "patellar" hole (literally, a hole in the front/center of the brace). And a patellar knee strap. This is a soft strap that is work below the knee-cap. It helps by reducing discomfort and irritation, stabilizing your patella which improves tracking and by absorbing stress and vibrations.
Treatment includes evaluating your biomechanics, form and leg strengthening. Biomechanics & form can be evaluated by a form coach and/or doctor such as the folk at www.SDRI.net or www.RehabUnited.com. Proper shoes and possible orthotics should be evaluated and can be evaluated at places like www.RoadRunnerSports.com or www.SDRI.net Leg Strengthening should focus on the thighs (quadriceps - rectus femorus), the inner thighs (vastus medialis/adductors/gracilis) and the Hip Flexors/Adductors
Do NOT strengthen the Quads using "extension" machines at the gym. This puts the knee in a bent position which causes too much force on the knee cap.
There are a plethora of related articles found online, and I recommend any of these:
As always, please let me know if you have questions.
See ya out there!
Coach Aaron
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Shin Splints are one of the most common injuries, especially for newer runners.
Basically, they’re an "overuse" injury, and common amongst new runners that aren't properly ready, fitted and/or equipped.
Also noted by Dr. Jason Karp of http://run-fit.com/ Shin splints are a bone injury. The medical term is "medial tibial stress syndrome." It happens most often in new and young runners when the stress is too severe that the bone is initially unable to adapt. It goes away once the bone has adapted to the stress and has gone through its normal process of remodeling.
The other underlying cause of shin splints are, and in order IMO:
There is a plethora of information on the internet and I've provided a few good articles throughout this write-up:
http://richwoodstrack.com/physiology/shin_splints.html
The good things with Shin Splints in my experience are that 1) They are usually easily overcome, with the CORRECT care, and usually pretty quick - a week or two. 2) I have found, me personally included, that once you get shin splints once, or maybe twice, you tend to not get them ever again - kind of like chicken pox. Of course, this isn't set in stone, but again, based on my experience.
If you find yourself with them, the initial treatments are to Rest up to a few days. With acute pain, you can use localized ice treatment and ice massage. (Freeze a paper cup of water, then peel off top edge to make a massager. Like the icey end of a push-up popsicle :) More up to a week or two, if severe. Anti inflammatory drugs (Ibuprofen) along with rest and ice can help reduce inflammation, particularly in the early stages.
Improper shoes and/or fit can also be a cause. Make sure your shoes are properly measured and fit from local shops like www.roadrunnersports.com or www.movinshoes.com or similar. You may be a candidate for inserts or orthotics, but first must take the advice of running shoe professionals or doctors. *Inserts offered without a deeper understanding of you and your issues may be a waste of money and even be a worse-off solution.
Running Surfaces affect your running form and the amount of shock your body must endure. The softer the better: asphalt, and hard trails are best, solid concrete is the worst. (Super soft surfaces like mushy grass and sand introduce additional issues and shouldn't be done as a detour to shin splints)
However if the underlying causes such as tight muscles are not treated through stretching and sports massage techniques then the likelihood of the injury returning is higher. Further treatment like Sports Massage and additional treatments such as Acupuncture can also help moderate to severe cases.
Here in San Diego, Dr. Runco from www.sdri.net has great experience with helping shin splints. Other clinics such as www.rehabunited.com can assist too. Ask if they have club discounts - they commonly do.
In my experience, the best "long term" approach is your running form. This article series is from Danny Dreyer, author and guru behind "Chi Running" which focuses on Running Form to improve economy & performance while reducing injuries.
http://www.active.com/running/articles/the-whole-story-on-shin-splints
Heel striking is the primary factor of poor running form. If you vision your entire foots as a flap, when you heel strike, your foot wants to flap down to the ground. While ever so slight, your shin muscles have to “activate” to prevent your foot from flapping to the ground. This repetitive “braking” effect wears on the muscles and over time, causes injury.
“Toeing” off too much is another factor of poor running form and has a similar effect. It causes the muscles in the lower leg to overwork, which again in the long term, causes injuries. Working on your overall running form will be one of the best things you can do for shin splint injuries and related lower leg issues.
This "Active.com" summary pages points to a few articles for reference. Some of which may offer treatments or ideas that differ from others.
http://www.active.com/running/articles/shin-splints-101-treatment-and-prevention-tips
In my experience, the specific ones that I have pointed out have been good with our runners. Keep this in mind, and look for common threads and ideas.
Shin Splints are one of the “Top 5” running injuries that are common amongst newer runners or runners coming off a long hiatus or for those with poor running form. The good news is that they can be combated when treated properly. The better news is that kind like Chicken Pox, they typically don’t return once remedied (unless of course, you’ve taken a long time off or have really bad form.)
As always, please let me know if you have questions.
See ya out there!
Coach Aaron
Here is some reference info and additional reading:
Side stitches are one of running's great mysteries. They affect many people differently, and many not at all. Kind of like hiccups. Here's a few good articles on them, which include some remedies. Personally, I'll take a few strides (10-15 seconds worth) with my arms raised over my head to help "stretch" the muscles and areas in the abdomen. Overall, it's an effect of breathing and the internal organs/muscles/ligaments and them cramping up.
http://www.makeithappen.com/wis/readings/sidest.html
http://sportsmedicine.about.com/cs/injuries/a/aa053100a.htm
http://www.coolrunning.com/engine/2/2_5/227.shtml
You'll have to experiment as to what works best.
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Westerners (or maybe just Humans), especially us types that set out to train for things such as Half or Full marathons, have a “No Pain, No Gain” mindset and we feel the need to try the hardest and push the furthest. We want that instant gratification of “Wow, that was an awesome workout”. And we have it ingrained in us that the harder we train, the better the results. Unfortunately, this isn’t true and many of us will no longer be on the road to crossing that finish line.
We are being brutally honest because we’ve had our share of witnessing many drop out. And I know it’s not due to lack of motivation on your part, lack of support by your coaches and/or fellow runners, or lack of training informational. Why do runners dropout from training?
An injury is obvious, but what is Beginner’s Burnout? It’s that point when your mind and body has had enough of “this sucks” mentality and you drop out. I can bet that these runners simply were trying to do too much, too soon and didn’t allow their body (and mind) to adjust. Remember, it takes months for this transformation to happen.
I recently added “Beginner's” to this statement because there are other types of Burnout that can occur with even the most elite/advanced runners. This is totally different. “Beginner” here refers to ANYONE RELATIVELY NEW TO LONG DISTANCE RUNNING (and that include run/walkers through faster crew) . . . if you’re new to long distance running, this is for you. Also applies if you have been off for more than 4-6 months, though assuming you finished a training program, you know what to expect and how to better prepare for it.
Running Coach Jason Karp, PhD, has written the following [1]
One of the biggest mistakes runners make is running workouts at speeds that are either too fast or too slow to obtain the desired result. Problem is, they don't know what the desired result is. To determine the correct speed, you must know the purpose of each workout. Is it to improve lactate threshold? VO2max? Anaerobic capacity? Muscle power? Technique? Each one of these variables requires a different speed that will optimize the workout. While most athletes, especially the young and inexperienced ones, always want to run fast, remember that the goal of training is to obtain the greatest benefit while incurring the least amount of stress. This means that you want to run as slow as you can while still obtaining the desired result.
The purpose of easy and long runs is to stimulate the physiological, biochemical, and molecular adaptations needed for endurance, including the storage of more fuel (glycogen) in your muscles, an increased use of intramuscular fat at the same speed to spare glycogen, an increased number of red blood cells and hemoglobin, a greater capillary network for a more rapid diffusion of oxygen into the muscles, and an increased mitochondrial density and number of aerobic enzymes to enhance your aerobic metabolic capacity. Since many of these adaptations are volume-dependent, not intensity- dependent, the speed of easy runs is not as important as their duration. The single biggest mistake competitive runners make is running too fast on their easy days. By doing so, they add unnecessary stress to their legs without any extra benefit and they won’t be able to run as much quality on their harder days.
Slowing down your easy runs has at least three benefits:
Remember that it is the volume of aerobic running, not the speed, that represents the major stimulus for adaptation.
If you are nearing either injury or burnout, please do yourself a favor. Make a promise to yourself to at least try to slow down, practice patience and allow your body time to really love running (most do) At least love it to the point that you’ll make it to the end of this training!
We will continue to pound this “Easy Slow” stuff into our coaching. We cannot stress enough how important knowing what your slow, easy running style should be and it DOES WORK! Keep up a good easy base for 6-8-10+ weeks and you’re chances of success go way up!
Congratulations again for being here!
References
[1] Dr. Jason Karp - running & fitness coach, consultant, freelance writer
Director & Coach, REVO2LT Running Team
Newsletters, visit: http://www.runcoachjason.com/newsletter
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