Fall 2022 - Week 11 (Sat)


Saturday @ 7:15 am - PB Santa Run 5K 

Thursday 12/15/22 - Pre-Race Pasta Dinner 

    Saturday 12/17/2022 - San Diego Holiday Half 
        • Picture at 7:00am
        • Race at 7:30pm 

    Articles:   Click



    Happy Holidays everyone!

    We are in recovery mode this week with lower mileage as we prepare for the race next weekend.

    The PB Santa Run is this Saturday and if you haven't registered there is still time. please be sure to read all the detail below so you have an idea of how the day will go. Looking forward to seeing all the Black Flag Santa's tomorrow morning. 

    PB Santa Run Details SATURDAY - Registration is still open

    Black Flag Running Club - Pasta Dinner Thur 12/15


    Restaurant: La Taverna

    Location: 3650 Fith Ave San Diego CA 92103 

    Date / Time: Thursday 12/15/22 @ 7:15pm

    RSVP: You need to RSVP no later than Wed 12/14 at 12 NOON

    Race Discounts 

    We have reached out to the race directors for some of the upcoming races we have some following discount codes setup for you:

    • Santa Run ( BFRC10 for a 10% discount )
    • San Diego Holiday Half ("blackflagclub for 15% off)

    This Week’s Training

    We are in Week 11 and we have reach our well earned taper week. This week is really important as it allows your body to recover and adapt from all the hard work we have been putting in, leaving you ready for race day!  Keep all of your runs solid and strong and listen to your body.  We will integrate our Tempo Runs for Tuesday. Specific training notes are:

    • Run/Walk Group: 1/9 and 1/14. Long run is 100 minutes.
    • Intermediate Group:  Tue will be another Tempo Interval run. Saturday will be an easy 8 miles.
    • PR Chasers Group: Running Strong!  6 Half Marathon pace miles on Tuesday, and an easy 8 + 3 miles at lactate threshold pace on Saturday.

    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.

    Saturday @ 7:15 am - PB Santa Run 5K 

    Please let us know if you have questions.

    Have a great week everyone!

     Coach Aaron



    Detailed Meeting Locations

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

    We will meet at the Crystal Pier in PB. Because there is an event happening parking is going to be a challenge as many of the streets will be blocked off. You will likely need to park in the neighborhoods near by and walk over.