Fall 2022 - Week 5 (Tue)

by Aaron Adragna

NEED TO KNOW: Week 5

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

COSTUME RUN!!!

Saturday @ 7:15 am - Shelter Island to Hilton Bayfront Hotel

  • Meet: Shelter Island / Fishing Pier, http://bit.ly/zw43Sl
  • Map: Shelter Island to Hilton Bayfront, 6.75mi One Way - CLICK   
  • Coffee Hour - Social: Jennings House Cafe, 1018 Rosecrans Street, San Diego, CA 92106  After our run, we will head over to Jennings House Cafe for Coffee Hour which is located 1 ½ miles from the Shelter Island Fishing Pier

ARTICLES:   CLICK   

SCHEDULE:CLICK   

SOCIAL EVENTS:    CLICK     

______________________________________________

 Hi everyone! 

The season is moving along great!  We ended last week with our '10k fun run' and those numbers will help set us on some new training goals. See the follow-up link below about the 10k. If you missed the 10K and did it on your own no problem. I have a sheet where you can fill in your time and we will track it for you.

You will also notice as we head into Week 5 that the level of effort on your runs should be a little easier than when we started. This is good news as it means we are starting to develop a base which is step 1 of the training and now we move into next phase where we begin extending the amount of time we spend on your feel. This is where the long runs start to be extremely important. Everyone is doing awesome, keep it up! 

Results for the 10K

Before we meet on Tuesday, you will want to look at your finishing time for the 'timed 10K' and put it into the pace calculator. See all the details here.  

Costume Run on Tuesday 

Let's have a little fun on Tuesday and do a costume run!!! Just a little something to keep keep things interesting.  We invite you to wear something fun for our run on Tuesday. See you out there. 

Who's the Boss?............Yayoi is!

Team you deserve to know that Coach Aaron will be out of town this weekend and will not be onsite for Saturdays run. Don't worry you will be in the trusted hands of Coach Yayoi who will take the lead on another great run and a new location for this season.  I know everyone will do great and have an amazing run. 

SATURDAY Social Event: 11/05/22 @ 8:00pm
Don't Tell Comedy Show

 

 

  • Social Event: Don't Tell Comedy Show
  • Website: Click Here to purchase tickets, $25 a person

  • SECRET COMEDIANS and SECRET LOCATIONS.
    This show will be at an indoor location
    This show is BYOB, does not allow any food
    This show will have chairs provided
    This show is wheelchair accessible

Facebook Group

I have received a lot of requested to create a Facebook Group Page which will allow members the opportunity to communicate, share their successes and post anything else you want to. Although the group is public, I will only be accepting the request from members or alumni. Please keep details related to specific locations of runs or happy hours, one the "down low."  You can click on the Facebook Group icon above or search for "Black Flag Running Club Group." 

 More social media & future sponsorship  

                 

We are always scouting out new opportunities to improve the club and bring new benefits to our members. As I am sure you can imagine our social media presence is particularly important to potential sponsors. If you are so inclined we would love to have you follow up on our social media channels, tags us and use some of our hashtags: #BlackFlagRunningClub and @BlackFlagRunningClub. Every post helps. Thank you in advance for your help in building the next big thing to hit San Diego's running community.  

  • Social Event: Don't Tell Comedy Show
  • Website: Click Here to purchase tickets, $25 a person
  • Location: University City, when tickets are purchased the location will be sent to you!
    SECRET COMEDIANS and SECRET LOCATIONS!

Notes on the Training Schedule, Intermediate Runners

Intermediate runners aim for 7-9 miles for the long run this Saturday.  The recommended mileage is 8. (right in the middle, which is the goal) If you are on a more gradual build, coming off an injury or sickness, then doing 7 is okay.  If you are well trained and feeling good, but you don't want to follow the PR Chaser's schedule by pushing it to 9, you’ll be okay. Doing a range can be applied to some of your other runs.

PR Chasers - Tempo Run

We’re doing a Tempo (Lactate Threshold) run this week!  If you want to know how fast you should be running, plug your 10k time from last weekend into the McMillan Calculator (http://www.mcmillanrunning.com/) and click the training paces tab in the upper right. Your range will be listed under Tempo Run. For example; if you ran a 48:00 10k last weekend (7:43/mi) your tempo range should be 7:41-7:59/mi. You might also want to look over this weeks article   Click

Feeling Sick, Vacation, Missing Runs?

Don’t worry. Keep your head up and know that...YES, you can miss runs up to 2 weeks before having negative effects.  Keep your eyes peeled for an “informational post” regarding this subject.

This Week’s Training

We are in week 5 of the training program.  This is a BIG week for many as we enter into Phase 2 of the training cycles.  This is where the mileage starts to pick up for everyone.  Specific training notes are:

PR Chaser's will continue with tempo and strong runs.  Overall mileage increases are: Intermediate weekly mileage will go from 17-18 to 21-24, and PR Chaser's will go from 24-28 to 31-40 miles.       

  • Run/Walkers(5 &10k) - No changes this week.  A=3/2, B=4/6.  Don’t forget, most noobie interval runners Walk too slow and Run too fast during their intervals.
  • Run/Walkers(Holiday Half) -   A=2/3, B=3/7.  
  • Intermediate Runners – Tuesday and Thursday runs will bump up to 5 miles. Saturday’s long run will be the longest at 7-9 miles.  Still though, keep all of your runs solid, but Easy in nature.  If you have to take a walk break every once in awhile, that’s still fine!
  • PR Chasers – Overall weekly mileage is up again and getting more Specialty runs in.  Tuesday will be a continuous TEMPO Run while Saturday’s long run will be the first “LSD + LT” run which we’ll explain in more detail at each of the runs.

Upcoming Group Runs 

Below 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

Starting at almost the end of the Mission Bay Boardwalk at De Anza Cove, run South on the busy and popular concrete pathway on an Out & Back Run.

o    Mission Bay Loop, 8.0mi – http://bit.ly/ep1zVc

 

Saturday @ 7:15 am - Shelter Island to Hilton Bayfront Hotel

Enjoy the water's edge and Marina District along Shelter Island all the way to downtown, through Seaport Village and towards the Hilton Bayfront Hotel to your turnaround point.  Add on Ash Street + 6th ave for a hill, or add-on Harbor Island for flat mileage.

o  Add-on: Fast Harbor Island, 3.25mi - http://bit.ly/123Idt9

o   Add-on: Hilly Ash & 6th St Hill, 3.5mi - http://bit.ly/123IoVo

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 afterward 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 7:15 AM.

Please let us know if you have questions.

Ciao for now!

Coach Aaron

 619-405-1828

 

Detailed Meeting Locations

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

 

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

 

Shelter Island, Shoreline Park / Fishing Pier

1720 Shelter Island Dr, San Diego, CA 92101

Will meet in the SW end of the fishing pier parking lot, which is about 1/2 way down the Island (heading South).  Please refrain from parking along the West side of the parking lot near the Pier & Store.

http://bit.ly/zw43Sl

*This is a public fishing pier and park which is busy in the early weekend mornings, and we simply cannot take over the entire place.  There is PLENTY OF PARKING along the entire lot of Shelter Island.  Please walk some if you have to.  It may even warm you up :)

 

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