Spring 2018 - Week 5 (2/17/2018)

NEED TO KNOW: Week 5   


  • 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!  

The weekend we are up at Road Runner Sports for a shoe clinic and some of us with have an introduction to trail running which a new run for the club. It will be a fun one and be looking forward to seeing everyone out there. We will also have shirts available this weekend for pickup. 

Your TEAM SHIRT has arrived

We will have team shirts available for pickup starting this Saturday. If you ordered a sweatshirt that will be available in a few weeks. 

Waiting for results - SD HALF! 

I put a call into the team over at SD Half Marathon to see how we are doing on the team challenge, we are waiting to hear back. 

Social Event - Pants off dance off (2/24/18@ 7:15PM

It's time again for our February Social event on Saturday 2/24/2018 at 7:15pm so the link for all the details.   Click 

THANK YOU - Valentine's Day Run

It was great t see everyone make it out the Valentnes Day run on Wednesday. It was awesome to see people drag out their significant other to get in a few miles. 

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 
  • Runner (not on Black Flag Teams) 

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.

    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 :)


    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