Fall 2022 - Week 1 (Tue)

by Aaron Adragna

NEED TO KNOW: Week 1

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

Saturday @ 7:15 PM - Liberty Station 

  • Meet: Liberty Station: 2753 Cushing Rd San Diego CA 92106 CLICK 
  • Map: CLICK
  • Coffee Hour: Public Market @ Liberty Station  After our run, we will head over to the Public Market for coffee which is right across the parking lot.   

ARTICLES:   CLICK   

SCHEDULE: CLICK   

                         

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Welcome!  We're ready to start training, and have a great season lined up for you! We have brand new runs, lots of social events and everything you need to stay engaged this season as we prepare for the holiday half. 

Reminder – these informational texts are only going to registered members, so please do not simply forward these to others.  If you know of anyone who has NOT received this text, have them contact me and we’ll get it resolved.

Share your Social Media 

We would love to celebrate your victories throughout the season as you progress in your training. If you are willing to share your IG account information we would like to tag you in pics and/or follow your running posts.

WHAT TO EXPECT

The first few meetings will be a bit extended because we'll have a lot to cover and review, in addition to welcoming all of the new runners that keep on signing up.  Also, plan on the amount of detail in these post to decrease once we get things up to speed.  There will be less speak and more run as we progress and usually by about week 2 or 3 we're in full speed with mostly running! So, with that . . .

MEETING THE COACHING TEAM

The entire “team” will be there Tuesday night. Coach Aaron offers up the Re-orientation at 5:30 pm, and kick things off with a general welcome to the group at 6:15 pm . . . then we’ll get on with the program.  We’ll all stick around for as long as needed AFTER the run to answer questions, etc.

TAKING SIGN-UPS ON TUESDAY 

Spread the word . . . we will be taking registrations and signups on Tuesday after the group run. 

WHAT TO BRING / WEAR?

One good thing about running is that it’s relatively easy to get ready, get dressed and pack up.  While not the “cheapest” sport, it’s pretty straightforward. Now, actually GETTING OUT THE DOOR . . . that’s one of the hardest parts of this adventure you’re on.  More on that later.

  • Running Shoes*

  • Running Attire / Clothing**

  • Water / Aide for after the run.  Many bring a sports drink, water bottle, etc.

A few other points that may help:

  • Yes, we do run in the rain (just incase there was any question about it)

  • Dress as it’s 10-15deg warmer than it actually is, for the actual run.

  • Plan to bring some warm/dry outerwear that you can leave behind (more on “Clothing Tubs” below).  Jacket, sweatshirt, sweatpants / warm ups, etc.

 

* Shoes - we will be having a shoe clinic within the first few weeks so if you are in need and not sure, hold off.  You’ll be fine for a bit.  Do NOT just go out to Dicks Sporting Goods and get the coolest looking, least expensive shoes.

 

** Clothing / Attire - similarly, we’ll be reviewing this during our “Running 101” clinic that happens in the first few weeks.  Generally speaking, it’s athletic, moisture-wicking “technical” or “dri fit” type of stuff.

OPEN REGISTRATION & FREE TEST RUNS

Remember, we'll be taking sign-ups until 10/9/22 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

For NEWER Runners 

As we (quickly) reviewed on Tuesday, 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:

THIS WEEK’S TRAINING

We are off and running in Week 1, so plan your runs based on the training log.  The training program calls for 4-5 days per week, so don't feel obliged to get a "Great workout" on the first and every run.  It is the long haul that counts!  You will hear us say this over and over.

For Beginners and Intermediates, we are in our "Building Phase" for the first 6-8 weeks.  This is the time it takes for your body and “systems” to get up to speed with long distance running.  You’ll hear me say it often, but if you can make it through the first 8 weeks, your chances of success go waaayyy up.   Consider it boot camp!  Even more, beginners & Entry level intermediate runners (those of you who haven’t been running lately or ever) - The first 2-4 weeks shall be VERY EASY to slowly ramp into it.

  • Run/Walkers – This week will be sort of a test, to determine which Interval Group you will be in, A or B.  The A Group will be on a 4/1 interval (It’s actually Walk/Run during the runs) with the B group on a 4/6.  The idea is for you to go out and test the different intervals. Coach Yayoi will review in more detail at the group runs.

  • Intermediate Runners – Nothing special here, just go out and run ;)  HOWEVER . .  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.  One more thing – 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  – Remember, this doesn’t mean you’re simply fast*.  It just means you have a good base and are ready to run out the gate.  This week is full of simple easy but solid runs.  

 *For those of you “seasoned” already and coming off of some recent races, you will simply pick up with the training program and keep your runs solid and strong (but easy when it calls for it ;)  If this pertains to you, then the PR Chasers schedule may be the one to follow.  

FOR EVERYONE – After our group chat tonight, we will be breaking off into our Individual Groups, just listen for the announcements.  Each Coach will review in general the overall approach.  We will do the same on Saturday.   

UPCOMING GROUP RUNS & CLINICS

Above are the run maps and the group run locations.  At the very bottom of this post are detailed instructions on the meeting locations.

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

Saturday @ 7:15 PM - Liberty Station 

  • Meet: Liberty Station: 2753 Cushing Rd San Diego CA 92106 CLICK 
  • Map: CLICK
  • Coffee Hour: Public Market @ Liberty Station  After our run, we will head over to the Public Market for coffee which is right across the parking lot.   

    AS ALWAYS

    We'll usually arrive 15 minutes before each group run to make ourselves available for questions, tips, whatever.  We also plan to stay afterward for as long as it takes to do the same.  This means I'll be at Tuesday runs around 6:00 PM and the Saturday runs at 7:00 AM.

    As always, please let us know if you have questions.

    See you Tuesday tonight!

    Coach Aaron

     

    Detailed Meeting Locations

    De Anza Cove/Mission Bay

    2750 De Anza Rd, San Diego, CA 92109

    Go all the way to 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 parking lot.  We'll be in SE corner, near pavilion across from bathrooms, but along the parking lot.  http://bit.ly/tGLDPn

    Liberty Station (NTC)

    2670 Cushing Road, San Diego, CA, 92106

    At the corner of Dewey Road and Cushing Road.  Huge grass park area, with multiple parking lots all around.  We’ll meet in the grass area near the actual park parking lot.  There are restrooms and water fountains at this lot.

    http://bit.ly/cvkwhT

     

     

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