Spring 2018 - Week 6 (2/24/2018)


Saturday @ 7:15 am - Crown Point for the “10k Fun Run”

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

Saturday @ 7:15 pm - February Social "Pants off, Dance Off"

Event Details: CLICK
  • 7:15pm @ Soda & Swine 
  • 8:30pm @ Air Condition Lounge 


Social Events:    Click  UPDATE

Articles:   Click 

Schedule: Click  

Discounts: Click   





Hey runners!


We’re off to week 6 and lots of good things happening. I hope you all enjoyed the run and clinics at Road Runner Sports this weekend, as we always do! This week we are in for even more treats, capping off with a time trial this Saturday!

Black Flag is on Strava

If you are using Strava to track your runs be sure to join the Black Flag Running Club CLICK 

Your TEAM SHIRT has arrived

We will have team shirts available for pickup on both Tuesday and Saturday this week. If you ordered a sweatshirt that will be available in a few weeks. 

The results are in for SD HALF! 

We currently have 32 people signed up for under Team  Black Flag Running Club for the SD Half. If you are not sure if you are registered under our team name you can check at the link below:


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.

Timed 10K Information (CLICK)

We will be having our 10k time trial run this Saturday.  Assuming you’re healthy and injury-free, we’ll be running a 10k timed run, aka “Time Trial”.  As noted above, it fits in perfectly to our schedule.   We’ve been training enough to be able to run a solid 10k, but not too far into the program where cutting back to a 10k is detrimental.  The purpose of this is:

  • Gauge your current fitness/running level
  • Practice running at/near your Lactate Threshold pace (more to come soon)
  • Provide a baseline set numbers for future training
  • Offer you close to racing conditions (we even have bibs too)

      New Runners?  Keep up the Base!

      For new runners, Week 6 starts the next level in getting through the "base" building phase and may be the hardest challenge for some since the mileage increasing while your bodies and minds are still getting wrapped around this whole training thing.  Keep your spirits high, your runs easy and stick to the program of getting your prescribed runs completed. Trust me, after this base building session, it WILL become easier, even though you'll be running further.  Again, if you follow the training schedules and advice and make it out 4x per week, you WILL make it.


      Continuing your training

      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. 


      This Week’s Training

      We are off and running in Week overall.  This is the 4rd week of the First of Four training Cycles.  It also means we’re having our 10k Time Trial this weekend.  Instead of a “Recovery” week, we mix things up with a 10k sample race which I’ll send out more info soon.

      Specific Training Notes for Week 6

      • Run/Walkers – This is your FIRST CHANGE of Interval Times – meaning we run a bit more and walk a bit less.  Continue with very easy Intervals - the A group is doing 3/2 and the B Group is doing a 3/7 interval. Keep your walks Brisk” and your runs “Very Easy Jog”
      • Intermediate Runners - Continue Base building!  Mid-week runs continue at 4-5 miles each (Half-Full respectively) Plan on easy, steady run for the scheduled distance.  Do not over do it!
      • PR Chasers – Nothing new during this continuation of Base Building. Keep things solid and steady!
      • SD Half Marathon Group - This weekend is your LONG run up to 12-13 miles! Everything should be moving along nicely now.  Get through this week and look forward to that Taper that begins next week

      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 - Crown Point for the “10k Fun Run”

          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

            SD Halfers, LONG Run 12-14 miles

            We will have a separate run laid out for you later in the week. We’ll be meeting at the same place, same time though.


            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 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 you tomorrow,


            Coach Aaron

            Detailed Meeting Locations

            This is where we will meet on Tuesday and/or 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