Spring 2018- Week 3 (2/1/2018)


Saturday @ 7:15 am - Crown Point

  • Run: Sail Bay Loop at Crown Point
  • Meet: Crown Point Shores (South) – http://bit.ly/egv7B7
  • Map: SB to MB Drive & Back, 6.2mi -Click

Social Events:    Click  

Articles:   Click 

Schedule: Click  

Discounts: Click   



Hey runners!  

We have another nice and easy run planned for this weekend. It looks like the weather is getting warmer so be sure to hydrate throughout the day today so you are prepared for tomorrow and it's not a bad idea to bring something with you to replace your electrolytes after the run.  As I mentioned on Monday, we were set to close registrations last but after speaking to a few people we are going to leave it open for one more week and there is a special promotion attached to it, see the full details below. We are still in the base building phase for another 2 weeks so enjoy this time because the long runs will be here before you know it. We have another exciting week ahead of us. 

FREE Swag w/ a referral to the club


We have extended our registration for the spring season by one additional week for all those slackers that haven't signed up yet. I know one of the major contributing factors to the clubs success has been our runners telling their friend and family about the club. To reward you for your referrals we will be running a special promotion from Monday 1/29/2018 to Saturday 2/3/2018. If a new runner signs up for the club from a referral during the promotion period, the referring party will receive a "We RUN this town" sweatshirt. I will be asking the people who registered if they came from a referral and ask for the person's name. You will only be eligible for a sweatshirt if the new runner tells me your name. Also, keep in mind that new runners will be defined as have never run with Black Flag Running Club or Vavi Running Club before. If you have any question let me know. 

Instagram Contest #encinitashalfmarathon


Thank you, everyone that participated in our Instagram contest this Saturday.  The winner for this week is @laurenflowerz  

If you are still interested in winning a registration for the Encinitas Half Marathon, we will be holding another contest this next Saturday.

Black Flag Swag

I have added shirts to the website so if you are interested in getting an extra shirt or a shirt from a prior season they can all be found here Click

Watch the Weather & Recovery Aide

Especially for the newer runners... bring some warm clothes with you to the Tuesday night runs (It gets a bit chilly as it nears sundown.)  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, and you should plan to eat your first 'healthy' meal within 2 hours.  (We’ll be talking more about aide, nutrition and recovery as we progress.) This isn’t as crucial on our mid-week runs as it is on our longer, Saturday runs of >90min.

This Week’s Training

We are off and running in Week 3 overall.  This is the 3rd week of the first of four training Cycles.

For NEWER Runners - As we reviewed in detail on Saturday, the first 6-8 weeks are THE MOST IMPORTANT for your training as we are BUILDING A BASE.  This is the time period when you make gains Physically, Mentally and Physiologically!  For newer runners, make it to week 8 and you're golden!!  You’ll also hear me say it often, but if you can make it through the first 8 weeks, your chances of success go waaayyy up.  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.  You will simply build/shift to more running as you go along.

Specific Training Notes for Week 3

  • Run/Walkers – Continue with very easy Intervals at same as last week - 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”. Nothing new, just more Time on your feet!
  • 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.   
  • PR Chasers Runners – Plan on picking things up a bit this week with some 10k intervals tomorrow and Hill Repeats on your own if you can get to some inclines.  Coach Wayne will review with you tomorrow.
  • 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 - 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.

    Saturday @ 7:15 am- Crown Point 

    Starting in the Southernmost parking lot of Crown Point Shores park, head South on the bike path down and around Crown Point (Underneath the Ingraham St. Bridge)  Continue all the way around Sail Bay.  Once at the end (3.1mi) at W. Mission Bay, you can turn there for a 6.2mi (10k) run, continue around the Loop and Ingraham St. bridges for 5.5mi (it’s actually shorter) and/or add on some additional mileages by going out to the ocean boardwalks.

    • Run: Sail Bay Loop at Crown Point
    • Meet: Crown Point Shores (South) – http://bit.ly/egv7B7
    • Map: SB to MB Drive & Back, 6.2mi -CLICK

    NOTE: Please note that when I send Map Links, the runs MAY contain mileage further than your prescribed run.  This is so I can use one map for many different mileages.  Please refer to your training schedule for the correct mileage.

    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.

    As always, please let us know if you have questions.

    See you tomorrow!

    Coach Aaron

    Detailed Meeting Locations

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


    Crown Point Shores Park (Southern Lot)

    3550 Crown Point Drive, San Diego, CA 92109 -  (Address is not exact)

    We'll meet at the Southern end of the most Southern parking lot in the grass area along the edge of the lot, closest to Ingram Street bridge.  Plenty of parking lot parking. There is a set of restrooms and water fountains in this end too.  http://bit.ly/egv7B7

    *NOTE  – between 11/1 and 3/31 the restroom at this parking lot is closed for the winter. There is a restroom at the other end of the Park just under a 1/4 mile away (you can easily walk/jog from our lot) and there is also a restroom at Fanuel Park which is about 1 mile into the run.  Keep this in mind if you find yourself having to go to the restroom as you near the parking area before the run.