Fall 2022 - Week 7 (Sat)

by Aaron Adragna

NEED TO KNOW: Week 7

Saturday @ 7:15 am - CORDONADO TIDRLANDS PARK) Sweat Test

 ARTICLES:   CLICK   

SCHEDULE:CLICK   

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 Hi everyone!

Hope everyone had an amazing week and getting excited to log some big miles this weekend as we continue our build up for the race. We will be heading to Coronado this weekend and the opportunity to cover a big portion of the Silver Strand. We will also be doing a sweat test that will help you make a plan for your flued intake prior to a race. Its going to be a great weekend. Looking forward to seeing you in the morning!!!   

Race Discount Codes 

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

  • Fathers Joe's Thanksgiving 5K (unknown if they will have a code for us)
  • Santa Run ( BFRC10 for a 10% discount )
  • San Diego Holiday Half ("blackflagclub” for 15% off)

Sweat Test

This Saturday we will be conducting an optional sweat test but I would encourage everyone to participate. Often when you are running by the time you realize the signs of dehydration setting in you are already behind where you should be from a hydration perspective. The best approach is to be hydrating with a combination of water and electrolytes days before a big run and throughout the run itself. This also means keeping the alcohol consumption to a minimum the day or two before a big run. Alcohol is a great way to dehydrate yourself. 

On Saturdays you should arrive well hydrated and this process should begin Friday night. Then on Saturday morning at the run you will weigh yourself to get a starting number and then setout for your run. When you get back you will weigh yourself again. It's likely while you are out there you will loose some weight. What we want to calculate is how much fluid do you loose while running. We can use the chart below to get an idea of how much fluid is lost and more importantly how much needs to be replaced while on your run. 

EXAMPLE: Big Foot Steve heads out for a 10 mile run and is out there for about 90min. He starts his run with a weight of 150 LBS and at the end of the run he weighs 148 LBS and lost about 2 LBS. It is also important to note that he stopped at the Black Flag Aid Station two times once on the way out and once on the way back. Each time he consumed 2 Dixie cups of water which is about 6OZ of fluids (2 X 3OZ= 6OZ).

EXAMPLE: Big Foot Steve heads out for a 10 mile run and is out there for about 90min. He starts his run with a weight of 150 LBS and at the end of the run he weighs 148 LBS and lost about 2 LBS. It is also important to note that he stopped at the Black Flag Aid Station two times once on the way out and once on the way back. Each time he consumed 2 Dixie cups of water which is about 6OZ of fluids (2 X 3OZ= 6OZ).

So let’s run the math: Big Foot Steve lost 2 LBS over 10 Miles and this is about 24 OZ of water and remember he also consumed an additional 6 OZ of fluids while on the run for a total of 30OZ of fluid lose while out there. 30OZ divided by 10 Miles or 90min equates to 3OZ per mile need to be replaced.

Let’s build a plan for race day. We are running a half marathon 13.1 miles, assuming the temperatures are similar we can estimate that we should probably consume 39.3 OZ of fluids on the course. Dang, That sounds like a lot. Most races have between 10 to 13 aid stations along the course meaning we need to consume 1 to 1 ½ Dixie cups of fluids at each aid station or 2 Dixie cups at every other aid stations as a general rule. You might need to adjust this a little to meet your needs but keep in mind slowly hydrating throughout the race is always better than gulping down a bunch of fluids at once. It is easier for your body to absorb.      

Long Run Pace

We’re building up in our long run mileage now and this week we’ll be “up” one more time before a rest.  A few weeks ago, we measured a 10k timed run. This allows us to calculate training paces. I’ve always noted that the long run will be a lot slower than you think. Well, this is a perfect time to share a great article from my coaching friends over at Runner’s Connect.  

“The long run is a staple in almost every runner’s weekly training schedule. It doesn’t matter if you’re training for the 5k or the marathon. More than likely, you have at least one day designated as your long run day each week.

However, despite the near universal application of the long run, many runners don’t know how fast they should be running for optimal benefit. If you run too slowly, you won’t produce significant stimulus and adaptation. Run too fast and you run the risk of not being recovered for your next run. Making things more difficult, long runs can serve multiple training purposes; each with its own set of intensity and pace recommendations.”

This Week’s Training

We are in week 7 of the training program and  everything is continuing to build, primarily with Saturday’s long run. Everyone is UP one more week. This will be the last solid push before a rest & recovery week, and great timing as we near the holidays. Specific training notes are:

  • 5& 10K Run/Walkers – Your Intervals stay the same. INT-A are at 2/3 and INT-B are at 3/7 . Saturday’s Intervals are up to 40 minutes.
  • Half Marathon Run/ Walkers- INT-A to 1/4 and INT-B to 2/8. Saturday intervals are up to 110 minutes. 
  • Intermediate Runners – No changes this week.  Keep your runs solid and generally easy in nature.  Keep up the frequency 4x per week! Saturday’s Long Run is 10mi.
  • PR Chasers – Solid steady state runs Mon., Wed.  E2 + LT 5 on Tuesday Night.  Saturday’s long run up to 14 miles with a combo E10+LT4.  Should be the longest mileage week yet!

Upcoming Group Runs & Clinics

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

 Saturday @ 7:15 am - Tidelands Park in Coronado

Starting at Tidelands Park in Coronado, run the popular pathway clockwise till you get to the Hotel Del then verge off the usual path to head out South down the Silver Strand.  Hit your half way point? Turnaround and come home. (Mapped up to 11mi one way, 22mi round trip)

    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 6:00 PM and the Saturday runs by 7:00 AM.

    Please let us know if you have questions.

    Talk to you all later!

     Aaron Adragna

     619-405-1828

     

    Coronado, Tidelands Park

    2099 Mullinex Dr, Coronado, CA 92118

    Coming from San Diego over Coronado Bridge, stay in far right lane, exit Glorietta Blvd, right onto Mullinex into park, all the way to end.  We're in the far East end of the park, along the water's edge, towards the bridge.  There are restrooms and water fountains.

    http://goo.gl/maps/gro3R  

    *This is a great run, but a busy area and limited parking.  Tidelands park can be a madhouse on Saturday mornings as there are ball fields out there and the Saturday morning soccer moms can be out in force.  If you’re not “early”, plan to park out on Mullinex Rd, or possibly even further – meaning you could be faced with a good hike, so try to get there earlier than normal.

     

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