Fall 2021 - Week 2 (Tue)

NEED TO KNOW: Week 2.13

Tuesday @ 6:15 PM – Bonita Cove Park To Sail Bay 

Saturday @ 7:15 pm - De Anza Cove, Mission Bay

Articles: Click   

NEW Treadmill Workout 1.4: Click   

NEW Core Workout: Click   

NEW Bootcamp Workout: Click   

Dynamic Stretching Video: Click   

Cooldown Stretching Video: Click   

Schedule: Click    




Welcome to week 2!  We had a great first-week getting things going for the club and are off to a great start. We finished the week with a big group run at Crown Point  and sounded like everyone did extremely well and the weather was on our side. Its great to see so many new faces. We will continue to do the warm up and cool down each week. The flow of each of these activities will get better as everyone becomes more comfortable with it.    

First few weeks a bit different

Once again, the first few meetings will be a bit extended and the post will be longer because we'll have a lot to cover and review, also, to welcome all the new runners that keep on signing up.   

CORE Workout @ 6:00pm

I am excited to announce that we are going to get back into the habit of doing core workouts on Tuesdays with Coach Shelsea before each run. If you are training for a full marathon or part of the PR program, I would highly recommend that you participate in this. There is a direct correlation between a strong core and injury prevention. Come out at 6:00pm and join in starting this Tuesday.     

 Post-Run Happy Hour, TOMORROW @ 7:30p at Beachcomber

(2901 Mission Blvd, San Diego, CA 92109

Following our run on Tuesday night, we'll head to the Beachcomber around 7:30 pm.  They don't have food but there is a Mexican food and pizza place next door that will let you bring food over. 

Emergency Contact Information

As we kick the season off we want to make sure our runners are safe while out on the course. In preparation for an emergency please save Coach Aaron’s cell into your phone   619-405-1828. I hope you will never need it but in the event you do, it’s better to have it in your phone ready to go.

SIDE NOTE: My cell is for emergency and not for questions like “how many miles are we running this week”,  “where are we running today” or “I’m tired, will you come pick me up”. Please direct all questions of that nature to the Contact Us section at the bottom of the weekly text you get and allow 24 hours for a response but we will get back to you. 

 Keep Warm, and Re-Hydrated

Remember to bring some warm clothes with you to the Tuesday night runs, and Saturday mornings if it's chilly.  You can leave them behind when you go out.  Also, bring some RECOVERY DRINK and AIDE for after the group runs.  The first 30 minutes post-run are most important for re-hydration, while you should plan to eat your first 'healthy' meal within 2 hours. (We’ll cover more in-depth nutrition tips as we go along.)

Have Questions?

Specific and detailed questions about your training, injuries, schedule adjustments, etc. are always best answered in person.  Remember, us coaches usually arrive 15-20 minutes before each group run to make ourselves myself available for questions, tips, whatever.  We’ll also stay afterwards for as long as it takes to do the same.   Before the runs is good, After the runs is the best.


Remember, we'll be taking sign-ups until Sunday 8/23/21 so pass on the information to friends, family, coworkers, etc.  For those who want to pass on detailed info to others, send them to the site:https://blackflagrunningclub.com/pages/calendar

This Week’s Training

We are off and running in Week 2, so plan your runs based on the training schedule.  This is the 2nd week of the first training Cycle.

 For NEWER Runners - As we (quickly) reviewed on Saturday, the first 6-8 weeks are THE MOST IMPORTANT for your training as we are BUILDING A BASE.  This is the period when you make gains Physically, Mentally and Physiologically!  For newer runners, make it to week 8, and you're golden!!  Remember . . . GRADUALITY!!!  CONSISTENCY!!!  That means 1) don't overdo it.  2) Run your 4x per week.  For Everyone - it is OKAY to walk - at any time.  If you are a Run/Walker, then you MUST alternate walking.  

Runkeeper CLICK

Click on image to see how to setup runkeeper:

 For Intermediate Runners and PR Chasers, we’re still in “Base Building ” mode.  These runs are still generally easy in nature while we slowly build mileage.  Take these weeks to let your body (and mind if needed) fouces and or recover if you are coming off a big race.  We have plenty of time ahead of us ;)

 Specific Training Notes for Week 2

  • Run/Walkers (ALL) – Nothing new this week in interval times or mid-week runs. Intervals are still 4/1 and 4/6 this week.
  • Run/Walkers (5K/10K) – Long run will be UP to 35min
  • Intermediate Runners – Base building!  Plan on easy, steady run for the scheduled distance.  Do not over do it! Remember, SLOW DOWN.  You are likely running too fast and if you’re new to long distance running, this will catch up to you in a few weeks.  Again, it is okay to take an occasional walk break here and there.  Maybe 1min worth at the turnaround?  Or 30sec on 10min intervals.   
  • PR Chasers – For the first 2 weeks, we’ll be keeping our runs solid in nature, so nothing special yet.
  • Full and Half Marathoners from Summer Season - Because we are building up our mileage so quickly it is important to keep your easy runs easy and just because you are feeling good don't add on mileage just for the neck of it. Its all about injury prevention and letting our bodies rest up. 
  • Run/Walkers (Half) – Long run will be UP to 60min
  • Run/Walkers (Full) – Long run will be UP to 120-130min
  • Intermediate HALF – Long run will be UP to 7 mi.
  • PR Chasers HALF – Long run will be UP to 9 mi.
  • Intermediate FULL –  Long run will be UP to 14 mi.
  • PR Chasers FULL­­­­ –  Long run will be UP to 18M 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 – Bonita Cove Park To Sail Bay 

Saturday @ 7:15 pm - De Anza Cove, Mission Bay

Detailed Meeting Locations

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

Bonita Cove Park

Bonita Cove Park http://bit.ly/1Ntg4CB 907 W Mission Bay Dr. San Diego CA 92109 – Upon entering the parking lot head to the most western side of the lot. There is plenty of parking and we will congregate across the street near the water. Please use the crosswalk and use caution when crossing the street.

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