Fall 2022 - Week 7 (Tue)

by Aaron Adragna

NEED TO KNOW: Week 7

TUESDAY @ 6:15PM - LIBERTY STATION

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

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 Hi everyone!

We had a great run on Saturday and the temperature was just about perfect. We have another fun run planned for you this weekend and the opportunity to cover a big portion of the Silver Strand and experience some of Coronado.  

 

 

 

Don't Tell Comedy Show

Thank you to everyone who came out to this Saturday! Those who went can attest to how hilarious the comedians were. It was a great opportunity to get to know our Black Flag members better, to socialize and experience something new. 

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)

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.

 

TUESDAY @ 6:15 PM - LIBERTY STATION

 

At the corner of Dewey Road and Cushing Road.  Huge grass park area, with multiple parking lots all around.  We’ll meet in the grass area near the actual park parking lot.  There are restrooms and water fountains at this lot.

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

     

     

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