Fall 2021 - Week 1 (Tue)

by Aaron Adragna

NEED TO KNOW: Week 1 / Week 12

Tuesday @ 6:15 pm - De Anza Cove, Mission Bay

Saturday @ 7:15 am – Starting at Crown Point for “Mission Bay Loop”

Articles:   Click     New Runners Article 

Treadmill Workout 1.3: Click   

Dynamic Stretching Video: Click   

Cooldown Stretching Video: Click   

Schedule: Click    

 

                         

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Are you ready to start a new season with Black Flag Running Club and begin your training for a Half Marathon and/or maybe your someone that has been with us for a while and ready to keep your training going as we dive into the Full Marathon program. It going to be a fun season ................. and with that, let jump into it.    

First off lets send out a BIG PHAT CONGRATULATIONS to everyone who ran AFC this weekend. We can't wait to hear how the race went. Everyone looked really strong on the course and looks like all that hill training really paid off. .

Run/Walk Program and 5K & 10K Program Notes

Before your first run you will want to watch these two videos and make sure you download the Run Keeper App. Understanding the foundational elements of your program will be very important and to stay on top of your program this information is very important.  

Get Connected

Stay on top of what your fellow runners are up to and join the following social media links or download the apps as we will reference these often

Black Flag Running Club – Facebook page (like and follow)

Black Flag Running Club – Facebook group (join and follow)

  Instagram  @blackflagrunningclub

  Twitter @blackflagrc

 YouTube- Black Flag Running Club Channel 

 Strava – Black Flag Running Club (join the group) (log in > Explore > Run Club)

  Run Keeper – CLICK (download / Required for the run-walk group)  

    Training Schedules & Calendar

    Under the schedule link above you will find the running schedule for the season. You will always want to keep an eye on the schedule, in the event we make updates you will always find the details there.  This is the schedule that tells you exactly what to do, or not to do, every day for the entire season. The Group Run schedule is also forthcoming. 

    Taking Sign-Ups

    Spread the word . . . we will be taking registrations and signups for the next two weeks.

    This Week’s Training

    We are in Week 12 and beginning Phase 3 of the training.  That means we’re back UP again this week in both intensity and overall weekly mileage.  After a recovery week, you should be ready to get back out there with our longest training runs of the season coming this weekend.  Some notable items for each group:

    • Run/Walkers (ALL) – Nothing new this week in interval times or mid-week runs. Intervals are still 3/2 and 2/8 this week.
    • Run/Walkers (5K/10K) – Long run will be UP to 30min
    • Run/Walkers (Half) – Long run will be UP to 50min
    • Run/Walkers (Full) – Long run will be UP to 120-150min
    • Intermediate HALF – Long run will be UP to 6 mi.
    • PR Chasers HALF – Long run will be UP to 8 mi.
    • Intermediate FULL –  Long run will be UP to 12-14 mi.
    • PR Chasers FULL­­­­ –  Long run will be UP to 16M mi.

    Upcoming Group Runs & Clinics

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

    Tuesday @ 6:15 pm - De Anza Cove, Mission Bay

    Saturday @ 7:15 am – Starting at Crown Point for “Mission Bay Loop”

       As Always

      Please let us know if you have any questions.

      Ciao for now!

      Coach Aaron

      Detailed Meeting Locations

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

      De Anza Cove/Mission Bay

      2750 De Anza Rd, San Diego, CA 92109

      Go all the way to the end of N. Mission Bay Drive (towards the golf course / mobile home park), turn left onto De Anza Road (towards cul-de-sac) turn left into the parking lot.  We'll be in SE corner, near pavilion across from bathrooms, but along the parking lot. http://bit.ly/tGLDPn

      Crown Point Shores Park (Southern Lot)

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

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

      http://bit.ly/egv7B7

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