NEED TO KNOW: Week 2
TUESDAY @ 6:15 PM BELMONT PARK
Meet: Belmont Park - 3099 Ocean Front walk San Diego CA 92109 Click
Map: Belmont Park (to Tourmalin St / 40 min) Click
- Happy Hour: Draft (Click)
SATURDAY @ 7:15 AM - BALBOA PARK, KATE SESSIONS STATUE
Social Events: Click
Welcome to week 2! We had a great first-week getting things going for the club and are off to a great start. We finished the week with a big group run at South Mission. Thank you for being flexible with the windy weather and the change of location for the social events. Throughout the season sometimes we need to react on the fly based on unforeseen events happening. As you can imagine, we make the schedule 6mo in advance and might not have all the details of events in the areas we run. It still turned out to be a great time at Red Wing.
Post Run Happy Hour, TOMORROW @ 7:30p at Draft
We're starting things off on the right foot for our social scene. Following our run on Tuesday night, we'll hit Draft around 7:30p.
Darkness is still upon us!
Being still winter, our group runs on Tuesday nights are still run in the DARK. This will change in a month as Daylight Savings hits us. Don’t worry, all of our Tuesday night run locations are lit and easily run at night in groups. Nonetheless 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.
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 tiered, will you come pick me up”. Please direct all questions of that nature to the weekly podt or Facebook. It’s always a good idea to check the Facebook account before heading out to the run. If there is any new information or weather, location changes or things like that it will be posted there first.
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.)
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.
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.
Open Registration and Free Test Run
Remember, we'll be taking sign-ups until 1/27/17 so pass on the information to friends, family, co-workers, etc. For those who want to pass on detailed info to others, send them to the site:
Upgrade your Program
For those of you only signed up for the Winter ext for the SD Half and want to add on the RnR Half or Full Marathon training you can do so now. Below is a think for members only. If you sign up now we will have your Black Flag Running Shirt in 2-3 week and be able to wear it for SD Half.
This Week’s Training
We are off and running in Week 2, so plan your runs based on the training schedule. This is the 2nd week of the first training Cycle.
For NEWER Runners - As we (quickly) reviewed on Saturday, 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.
Click on image to see how to setup runkeeper:
For Beginner and Intermediate Runners CONTINUING from our Winter Program (or who have otherwise been training for the last few months) we’re still in “Reset” 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) recover some. Get a massage this or next week. 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 4/1 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.
- Advanced Runners – For the first 2 weeks, we’ll be keeping our runs solid in nature, so nothing special yet.
- SD Half Marathon Group - You are building up to your LONGEST run of the training so getting close to peaking with 3 weeks to go. Keep mid-week runs solid and strong and the long runs steady as you go ;)
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 @ 6:15 PM BELMONT PARK
Starting at the south parking lot at Belmont Park and run north for 40 min or to Tourmalin St. You will likly run past the pier and up to Law st beach area and follow the sidewalk to Tourmalin. This is an Out & Back Run.
- Meet: Belmont Park - 3099 Ocean Front walk San Diego CA 92109 Click
- Map: Belmont Park (to Tourmalin St / 40 min) Click
SATURDAY @ 7:15 AM - BALBOA PARK, KATE SESSIONS STATUE
We will meet in the grassy area just south of the Kate Sessions statue located on the corner of El Prado and Balboa Dr. Review map for full details, we will be running for the time listed in your training schedule which will be 60 min for most. There will be an option to extend your loop at the fountain in front of the science center.
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 7:15 AM.
As always, please let us know if you have questions.
See ya out there!
Coach Aaron (AKA : The Gypsy KINGPIN)
This is where we are meeting for our group runs so don’t get lost ;)
Belmont Park South Parking Lot
3099 Ocean Front walk San Diego CA 92109
This is the south parking lot of Belmont Park and we will meet in the grassy area on the south end of the parking lot. Click
Balboa Park, Balboa Dr.
2498 Balboa Dr San Diego CA 92101
This is just South of Kate Sessions statue in the large grass area. There are restrooms and water fountains nearby. Parking is street only, and keep in mind that Balboa Drive is a one way street.