Spring 2018 - Week 5 (2/13/2018)

NEED TO KNOW: Week 5   


Clinics & Social, Tuesday

  • 6:00 pm - CORE Workout – bring Towel and/or yoga mat.  (Weather permitting)


  • Don't cry yourself asleep on Valentines Day. Join us on the only event in San Diego where you are  guaranteed to get hot and sweaty with someone you don't know / EVENT LINK - click  
  • Meet: Belmont Park - 3099 Ocean Front walk San Diego CA 92109 Click 

  • Map: Belmont Park (to Tourmalin St / 40 min) Click


  • Meet: Road Runner Sports.  http://bit.ly/tbNr2P (see details below)
  • Run: RRS Loops or Trail option – a few different options/mileages (We will have maps on site)
  • Map Run Walker & Intermediate: CLICK
  • Map PR Chasers / Trail Run: CLICK
  • Clinic: 8:45 am   Running Shoes & Shoe-Fit by www.RoadRunnerSports.com

Social Events:    Click  UPDATE

Articles:   Click 

Schedule: Click  

Discounts: Click   



Hey runners!  

We had a great run this weekend as we’re getting up to speed with the group. We have another exciting week ahead of us, capping off with a run at Road Runner Sports and a chance to win a free pair of shoes to keep you running fast throughout the season!

Are you running SD HALF? Are you on the Black Flag Team! 

SD Half Marathon has a team competition and we want to make sure we have as many people sign up as possible under the team name " BLACK FLAG RUNNING CLUB"  as possible. If you are already signed up make sure you tell them you are part of our group and share with all your friend. If they haven't signed up yet save $15 off with the code RUNWITHME.

Bonus Run: Valentine's Day Run

If you don't have anything Black Flag Running Club is hosting a free run on Wednesday, Valintine's Day for anyone that is single or simply doesn't like their significant other that much. 

Event Details: CLICK 

Volunteers Needed - So Cal Ragnar 2018 (4/6 to 4/7/2018)

This year we have two teams that will be participating in the So Cal Ragnar Race on Friday 4/6 and 4/7. If you are unfamiliar with this event, a team of 12 runners participates in a 36-hour relay that covers around 200 miles. To participate in an event like this it takes a lot of support and we are looking for a few volunteers. 

  • 2 drivers
  • 3 volunteers 

Come talk to me if you are interested and thank you in advance for all your support. 

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.

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.  

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 5

  • 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  – 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. 
  • 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 @ 6:00p – Bonita Cove Park to Sail Bay (Out and Back)

Starting at Bonita Cove Park, cross W Mission Bay Blvd to access the concrete bike path and run along Sail Bay. Continue around the bay/path until your turnaround, then come back. Add-on Mileage: Continue South on the boardwalk down to South Mission (Volleyball courts or the Point) for a 2 mile add-on (1 mile down, 1 mile back)

Clinics & Social, Tuesday

  • 7:15p - Clinic: COREfit Workout – bring Towel and/or yoga mat.  (Weather permitting)
  • 7:45p - Social: Stay tuned on our facebook page for the official announcements/details.

Saturday @ 7:30a - Road Runner Sports Loops + Kearny Mesa Beauty

Enjoy this series of “industrial park” neighborhood loops starting at the Road Runner Sports Store.  There are various loops to choose from and you can venture out into Clairmont Mesa as well for some longer mileage.  You will likely have to double up on a combination of loops to get your mileage.

Meet: Road Runner Sports.  http://bit.ly/tbNr2P (see details below)

  • Run: RRS Loops – a few different options/mileages (We will have maps on site)

o Loop 1, 2.5mi - http://bit.ly/rqFvj1 (Basic loop around store neighborhood)

o Loop 2, 3.2mi - http://bit.ly/tPRZLD (Same as L1, but w/ extra out & back)

o Loop 3, 8.9mi - http://bit.ly/vXARQ5 (Includes neighborhoods)

o Loop 4, 7.5mi - http://bit.ly/zGRQEk  (Easier to follow than L3, out & back)

o Loop 5, 12mi - http://bit.ly/13tDu67 (L4 + Genesee & Regents Loop)

*Shoe Discount at Road Runner Sports, 20% on Saturday!

We’re holding our Shoe Clinic at Road Runner Sports this weekend.  We’ll be raffling off some goodies and a FREE pair of shoes too.  This means that we will learn about shoes, and then get to shop in their store for an extra 10% off the usual 10% off, meaning we get 20% off (on Saturday only)  

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


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

Bonita Cove Park

Bonita Cove Park http://bit.ly/1Ntg4CB 907 W Mission Bay Dr San Diego CA 92109 –  Upon entering the parking lot head to the most western side of the lot. There is plenty of parking and we will congregate across the street near the water. Please use the crosswalk and use caution when crossing the street.

Road Runner Sports (San Diego Store)

5553 Copley Dr; San Diego, CA  92111

Plenty of parking, park anywhere in their main parking lots.  There are 2 large buildings with lots all around.  DO NOT park in any stalls marked accordingly with signage, markings or cones.  Keep in mind the store is open from 9am – 8pm daily. http://bit.ly/tbNr2P