NEED TO KNOW: Week 4
Saturday @ 7:15 am - Liberty Station
- Meet: Liberty Station: 2753 Cushing Rd San Diego CA 92106 CLICK
- Map: CLICK
- Lockout: 7:30am to 8:30am
- Clinic: Injury Prevention w/ Dr Chad Wells
Social Events: Click
Articles: Click
Schedule: Click
Discounts: Click
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Good morning
We have an awesome long run set for this weekend and or first clinic of the season presenting on injury prevention. It could be warm so hydrate tonight in preparation for tomorrow.
Lockout period
I mentioned this on Tuesday but wanted to remind you that for the rest of the season we will have a lockout period. This is a period of time where your jackets and keys will not be available. The lockout period will always be shorted the shortest subscribed run so no one should be left waiting long, for example, this weekend the short run of all the groups is 6 miles assuming the average runner is doing a 10 min mile the lockout period will be a little less than 60 min. This gives me the opportunity to get out there and run with you and coach you along the way with things like form. I appreciate your support in this. On a side note, If anyone has a significant other that wants to volunteer to watch the key bin let me know.
Black Flag Swag
I have the sweatshirts and additional team 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
Team Shirts Update
The team shirts have been ordered and the printer said there is a chance they could be done by Friday, let's keep our fingers crossed. If not we will have them the following week. All new participants will receive a short sleeve performance shirt with the Black Flag logo in gold as part of your registration.
Facebook Group
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.
Knee Pain?
If you are starting to feel some knee pain, I think this week article will be extremely insightful. Knee Pain and Runner’s knee – one of the popular runner’s injuries. Learn More - 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 4
- 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.
Saturday @ 7:15 am - Liberty Station
- Meet: Liberty Station: 2753 Cushing Rd San Diego CA 92106 CLICK
- Map: CLICK
- Map: SD Half/ Washington St CLICK starting at the 2 mile mark
- Lockout: 7:30am to 8:30am
- Clinic: Injury Prevention w/ Dr Chad Wells
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 :)
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.