Fall 2022 - Week 12 (Tue)


Tuesday @ 6:15 pm - South Mission Boardwalk

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

    Saturday 12/17/2022 - San Diego Holiday Half 

    • Picture at 7:00am sharp / in front of start line 
    • Race at 7:30pm 
    • See race guide for details

      New Season Registration: CLICK

      Social Events:   Click Here to Pasta Dinner you must RSVP

      Articles:   CLICK

      Schedule: CLICK      

      Race Prep Guide: CLICK



      Hey everyone,

       There is a lot going on this week. The runners doing the SD Holiday half you are in the home stretch! That means we are tapering and prepping for the awesome race to come. Congratulations to everyone that has gotten to this point. Whether it is your first half or you are a seasoned veteran, it is quite the accomplishment to prepare and train hard for this event and it will all come to fruition this weekend. I have seen some tremendous dedication this season and watching everyone progress has been inspiring.


      We have prepared a race guide to provided you will all the info you need for the upcoming Holiday Half Marathon . We will review this guide on Tuesday but its a good idea to take a look at it in advance. Good luck this weekend! 

      • Race Prep Guide: CLICK


      We are TAPERING and I recommend you check out the post I sent out last week  . . . EVERYTHING must be easy this week. And if you miss a run, or have missed some training lately . . . do NOT worry Click 

      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


      Tell your friends! It is the perfect excuse to stick to their New Year’s Resolutions!  Our next training season is posted online and taking signups.  This is our Spring Season for the La Jolla Half and/or Rock n Roll Half/Full marathons.  


      There is a great story where Meb Keflezighi won the Olympic Marathon Trials to qualify for the 2012 Olympic Team  (Along with Ryan Hall and Abdi Abdirahman)  It’s worth repeating upon every race . . .  Meb was 36 yrs old at the time and became the oldest runner to qualify for the US Team.  But what’s more notable, is that he missed 3 weeks straight of training a few earlier . . . unheard of for an Elite runner. Why? While running the NYC marathon, he got a serious foot infection that put him out for 3 weeks and unable to do any training – it was reported that even riding a stationary bike was difficult.

      His wife pointed out, “He was forced to rest and not indulge in a tendency to over train.”

      He said in retrospect that “it was the best thing that probably happened.”  Granted, this happened about 2 months earlier but for an Elite/World Class runner to miss any training during peak race time (the 4-6 month periods during their training cycle) is unheard of.  (Elite runners will focus on only 1 or 2 races per year, and fix a very hard core training regime around those races)  The premise remains the same . . . we tend to follow that “No Pain, No Gain” mentality and over train and not allow our bodies and minds to rest.  This is proven stuff, both anecdotally and scientifically.  You can read more about the trials here.



      We are in Week 12 and into the Taper & Race Preparation. (Except SD Holiday Half group - you are all resting and recovering also . . kind of like a mini-taper Refer to my Taper email sent out earlier for more details.  For everyone tapering into the race, this week is designed to mentally prepare for the race, physically build up energy stores, rest your bodies and allow some recovery, all while “maintaining” the training and conditioning that you’ve achieved to this point.

      • Run/Walk Group – NOTHING New. All runs are EASY.
      • Intermediate Group – NOTHING New. All runs are EASY.
      • PR Chasers Group – NOTHING New. All runs are EASY.


      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 - South Mission Boardwalk

        As Always

        We will arrive 15-20 minutes before each group run to make ourselves available for questions, tips, etc..  We also plan to stay afterwards for as long as it takes to do the same.  This means I'll be at Tuesday runs by 6 PM and the Saturday runs at 7 AM.

        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 Tuesday and/or Saturday. Don’t get lost :)

        South Mission Beach

        999 N. Jetty Rd, San Diego, CA 92109

        Go to S. end of Mission Blvd, turn right (West) into parking lot.  We'll be along the grassy park area, in front of the volleyball courts on the East end of the parking lot, not quite to the bathrooms, but about 1/2 way down.  http://bit.ly/tiWENM