NEED TO KNOW: Week 8

 Saturday @ 7:15 AM - LIBERTY STATION 

• Meet: Liberty Station: 2753 Cushing Rd. San Diego CA 92106 CLICK
• Map: CLICK 
• Coffee Hour - Social: Moniker Coffee - 2860 Sims Rd, San Diego, CA 92106

UPCOMING EVENTS:

• Picture at 7:00am
• Race at 7:30pm 

Articles:   Click

SCHEDULE:CLICK      

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Hey everyone!

I want to start by giving a big thank you to Yayoi for holding it down for me on Tuesday. I wasn't feeling great and truly appreciate the support.

This Saturday we have a recovery week where mileage is down to give our bodies the opportunity to recover a little before we are back up in mileage the following week. 

Additionally we have a few races comings up that you will want to register for if you haven't already.  

Sign up for the races w/ 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)

This Week’s Training

This is week 8 and is a RECOVERY WEEK and perfect timing with the Holidays approaching and many office parties and eggnog to consume. :)  What does it mean again?  The recovery week is a relaxed week of training in overall intensity for the long run, as you can see from the schedule.  It gives you a chance to rest a bit and reduce stresses on your body and mind. It will provide a good base to “get back on it” next week.  You should still get “out and about” the same, but cut back on intensity and overall mileage.

Specific training notes are:

• Run/Walkers – No Change this week.  Saturday’s LR is DOWN to 80 min.
• Intermediate Runners – All runs EZ in nature, REGARDLESS how good you feel.  Saturday’s LR is DOWN to 8.5 mi, easy.
• PR Chasers  – All runs EZ in nature, REGARDLESS how good you feel.  Saturday’s LR is DOWN to 8.5 mi, 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.

Saturday @ 7:15 am - Liberty Station

Starting at the old Naval Training Center (NTC) in the NE corner of the park (parking lot right at Cushing Rd), head out SW out of the park, over the Halsey Rd Bridge.  Cut back and underneath the Harbor Drive Bridge to enter Spanish Landing Park.  Continue out to Harbor Island, heading West to end to cul-de-sac for 3.3mi one-way.  Option is to skip Harbor Island and continue around SD harbor on Harbor Drive to your turnaround.

• Meet:  Liberty Station, http://bit.ly/cvkwhT
•  Map:     Liberty Station to Harbor Island, http://bit.ly/1i63QC7

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.

See you all tomorrow!

Coach Aaron  (619) 405-1828

 Detailed Meeting Locations

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

 

Liberty Station (NTC)

2670 Cushing Road, San Diego, CA, 92106

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. http://bit.ly/cvkwhT