Fall 2022 - Week 3 (Tue)

by Aaron Adragna

NEED TO KNOW: Week 3

TUESDAY @ 6:15 pm – Bonita Cove Park to Sail Bay

    SATURDAY @ 7:15 AM - Road Runner Sports, Chula Vista (NEW RUNNING LOCATION)

    SATURDAY Social Event: 10/15 @ 8:15pm

    Important videos to watch:

    ARTICLES:   CLICK   

    SCHEDULE: CLICK   

                             

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      We are back at it again this Tuesday as we start up our week 3 of training!  We are still getting in the swing of things and will be adding on a little more time this weekend as we slowly build our base.

      Who is interested in a FREE pair of shoes?

      At this Saturdays run we will be going to the Road Runner Sports store in Chula Vista where we will have a great run along the Otay Lakes, the Olympic training center and finish with a shoe clinic where we will be giving away a free pair of shoes. This is a new run and super interested in your feedback on what you think. I have a feeling it is going to be a fun run, not only because the run will be beautiful but everyone is excited about the prospect for a free pair of shoes.

      If you haven’t got a headlamp yet you might want to consider looking into those too.  

      Saturday Social Event: 10/15 @ 8:15pm

      Social Event: Lamplighter  - Karaoke night

      The darkness is slowly creeping in!

      We have a few more weeks until time change happen but over the next few weeks we ill start to see our group runs on Tuesday nights will start be in the DARK.  Don’t worry, all of our Tuesday night run locations are lit and easily run at night in groups.  You will likely find yourself having to run some in the dark and here are some decent articles I’ve found on the subject:

      Many good points and just general guidelines to keep in mind for your running in the dark.  If you don't have a headlamp, I would strongly encourage you to get one. 

      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, brings some warm clothes with you to the Tuesday night runs, and Saturday's 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.

      This Week’s Training

      We are off and running in Week 3, so plan your runs based on the training schedule.  This is the 3rd week of the first training Cycle.

       For NEWER Runners - Again please keep in mind that 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 – as we announced last week, the first week or two is used to determine which Interval Group you should be in – the A group is doing 3/2 and the B Group is doing a 4/6 interval.  Keep your walks “Brisk” and your runs “Very Easy / Jog”.
      • 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 kept our runs solid. That will continue but plan for Lactate Threshold repeats on Tuesday.

       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 – Bonita Cove Park to Sail Bay (Out and Back)

      Starting at Bonita Cove Park, cross W Mission Bay Blvd to access the concrete bike path and run along Sail Bay. Continue around the bay/path until your turnaround, then come back. Add-on Mileage: Continue South on the boardwalk down to South Mission (Volleyball courts or the Point) for a 2 mile add-on (1 mile down, 1 mile back)

      Saturday @ 7:15AM -Road Runner Sports, Chula Vista

      This will be an exciting run as it is new to the club and will introduce you to a new location many of your have never ran at before. It should be a fun one with a shoe clinic with the opportunity to win a free pair of shoes, run by the Olympic Training Facility and Otay Lakes.  

      This is an Out & Back Run

       New Location & New Run: This Saturday's run will be in a new location for the club and a completely new course. More details will be out on Friday but in an effort to keep the season new and exciting for the alumni runners we try and mix thing up when we can. 

        NOTE: Please note that when I send Map Links, the runs MAY contain mileage further than your prescribed run or will start counting mileage from a different point on the map.  This is so I can use one map for many different mileages.  Please refer to your training schedule for the correct mileage and always meets that the location listed in the NEED TO KNOW section.

        As Always

        We'll usually arrive 15-20 minutes before each group run to make ourselves available for questions, tips, whatever.  We also plan to stay afterwards for as long as it takes to do the same.  This means I'll be at Tuesday runs around 5:45 PM and the Saturday runs at 7:00 AM.

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

        See ya out there!

         Coach Aaron

         

        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.

        Road Runner Sports - Chula Vista 

        Road Runner Sports Chula Vista http://bit.ly/tGLDPn  2015 Birch Rd Suite #512, Chula Vista, CA 91915 We will be meeting at the Road Runner Sports retail store in Otay Ranch Town Center (Shopping Center). This is a shopping district so there is lots of parking in and around the store but we recommend the parking lot behind the store and not on the main street.   

         

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