Fall 2021 - Week 3 (Tue)

by Aaron Adragna

NEED TO KNOW: Week 3-14

Tuesday @ 6:15pm - Florida Canyon Loops @ Morley Field

    Saturday @ 7:15am - Long Bird Rock (from La Jolla Shores)

    Articles:   Click   

    Dynamic Stretching Video: Click   

    Cooldown Stretching Video: Click   

    Schedule: Click    

                             

    ____________________________________________*

    Let me start off by saying everyone is doing a great job, really jumping into the mileage and putting in the work. We have made mentioned this a few time already but given we only have 10 weeks to get ready for the race it’s important that we stick to the schedule and try to stay on top of our mileage. We have one more week of buildup in mileage before we have a modified recovery week. This week we will introduce a fairly good size hill into our Tuesday run. Florida canyon will be challenging for many of the new runners but the fastest way to get prepared for the race.  

    I also want to remind to everyone that on these runs don’t worry so much about how fast you are going we are building up our the time on our feet. Slow and steady should be the approach until we are able to successfully run 10-12 miles consistently at a steady pace. In the next few weeks we will give you the opportunity to really speed up your runs but for the next two week keep in mind we are trying to develop the base line of our running.

    You have done great these last two weeks and deserves a virtual high five for your effort. Registering is closing which will set the team for the rest of the season and the people you will be running with from here on out.  

    This Week’s Training

    We are in Week 3 or Week 14 the training.  That means we’re still UP this week in both intensity and overall weekly mileage.  Next week will be our 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) – This week  we have a new interval times or mid-week runs. Intervals are now 3/2 and 3/7.
    • Run/Walkers (Half) – Long run will be UP to 60min
    • Run/Walkers (Full) – Long run will be UP to 150min
    • Intermediate HALF – Long run will be UP to 8 mi.
    • PR Chasers HALF – Long run will be UP to 10 mi.
    • Intermediate FULL –  Long run will be UP to 16 mi.
    • PR Chasers FULL­­­­ –  Long run will be UP to 16M mi.

    NO Aid Station on SATURDAY 

    Just a heads up there will not be aid station on the run this weekend. Plan to carrying whatever you need with you.  

    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 @ 6:15pm - Florida Canyon Loops @ Morley Field

    Starting at the Morley Field Sports Complex, various loops with options through Balboa Park, Zoo Place and up Pershing Dr.

    Clinics & Social, Tuesday

    • 7:00p - Meat Grinders
    • 7:45p - Social: Thorne Street Brewing  

    Saturday @ 7:15 am - Along Bird Rock (from La Jolla Shores)

    Starting at La Jolla Shores Park, run South through the side streets of La Jolla, North PB and down into Mission Beach. It’s an out & back, so turn-around at your prescribed mileage.

    As Always

    Please let us know if you have questions.

    See ya out there!

    Back to Fall 2021