Spring 2018 - Week 7 (2/27/2018)

by Aaron Adragna

NEED TO KNOW: Week 7

Tuesday @ 6:15 pm - South Mission Boardwalk

    Saturday @ 7:15 am - Shelter Island to Hilton Bayfront Hotel

    • Meet: Shelter Island / Fishing Pier, http://bit.ly/zw43Sl
    • Map: Shelter Island to Hilton Bayfront, 6.75mi One Way - CLICK

    Social Events:    Click  UPDATE (More Details to come soon)

    Articles:   Click 

    Schedule: Click  

    Discounts: Click   

                             

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    Good Morning and welcome to Week 7 of Training!  We ended our base building phase with a great 10K time trial and the SD Half runners completed the longest run of the season. Those of you doing the SD Half you will now begin to taper for the next week. You will want to review this weeks article on what tapering looks like before a race.

    Results from timed 10K

    On Tuesday you will want to look at your finishing time for the timed 10K and plug it into the pace calculator. See all the details here.  

    SD Half Race Prep and Pasta Dinner

    In Friday's post, we will be sending out a supplemental information with all the details for the upcomming race and Pasta Dinner, stay tuned.   

    Upgrade your Program 

    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. 

    https://blackflagrunningclub.com/products/copy-of-spring-season-2018-20-weeks-2 

    Training Cycle #2

    And this being Week 7, we start a new Training Cycle.  This means that most of our runs will bump up some, and we’ll be adding a Cross Training Component to your schedule (on Wednesdays)  

    Feeling Sick, Vacation, Missing Runs?

    Don’t worry! Keep your head up and know that YES, you can miss runs . . even up to 2 weeks before having negative effects.  Keep your eyes peeled for an “informational email” soon regarding this subject.

    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. 

    This Week’s Training

    We are off and running in Week 5 overall.  This is the 1st Week of the Second Training Cycle so we’re “back up” in more ways than one.  Everyone will be INCREASING their mid-week runs by a bit.   This is also when the Half and Full marathoners start to deviate in mileage a bit more so see specific notes below.  Saturday will end with a LONG run, the longest of this season, and longest for many of you.

    Specific Training Notes for Week 7

    • Run/Walkers (ALL) – Last week we shifted intervals by a minute. This week, you will start doing Interval runs on Mondays instead of walking only. You will also notice that the Half and Full groups start to split during the mid-week since this is the week you’ll start to run different mileages.  Saturday long runs will still be the same for both groups during this training cycle.  Some of your runs will go up 10min each – this will add approx. 0.75-1.0 mile to each run – nice!!!
    • Run/Walkers (Half) – Monday’s run stays the same at 50min, while Tuesdays go UP to 60 Min.  Your intervals will remain the same as last week at a 3/2 and 3/7.
    • Run/Walkers (Full) – ALL of your mid-week runs bump up to 60 minutes!!  Your intervals will remain the same as last week at a 3/2 and 3/7.  
    • Intermediate HALF – Continue Base building! Add 1 mile to your mid-week runs, from 4 to 5 miles.  All runs are still EASY!
    • Intermediate FULL – Add 1 mile to your mid-week runs.  Thursdays are up to a 6 miler now.
    • PR Chasers FULL - Tuesday Tempo will bump up 1 mile. 
    • SD Half Marathon Group - Begin your taper which means overall intensity cuts way back. Mileage will begin to decrease with this weekend’s Long Run.

    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 - South Mission Boardwalk

      Saturday @ 7:15 am - Shelter Island to Hilton Bayfront Hotel

      Enjoy the water's edge and Marina District along Shelter Island all the way to downtown, through Seaport Village and towards the Hilton Bayfront Hotel to your turnaround point.  Add on Ash Street + 6th ave for a hill, or add-on Harbor Island for flat mileage.

      • Meet: Shelter Island / Fishing Pier, http://bit.ly/zw43Sl
      • Map: Shelter Island to Hilton Bayfront, 6.75mi One Way - CLICK

      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 6:00PM and the Saturday runs at 7:00AM.

       

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

      See ya out there!

       

      Coach Aaron

      Detailed Meeting Locations

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

       Mission Beach

      999 N. Jetty Rd, San Diego, CA 92109

      Go to S. end of Mission Blvd, turn right (West) into parking lot.  We'll be along the grassy park area, in front of the volleyball courts on the East end of the parking lot, not quite to the bathrooms, but about 1/2 way down.  http://bit.ly/tiWENM

       

      Shelter Island, Shoreline Park / Fishing Pier

      1720 Shelter Island Dr, San Diego, CA 92101

      Will meet in the SW end of the fishing pier parking lot, which is about 1/2 way down the Island (heading South).  Please refrain from parking along the West side of the parking lot near the Pier & Store.

      http://bit.ly/zw43Sl

       

      *This is a public fishing pier and park which is busy in the early weekend mornings, and we simply cannot take over the entire place.  There is PLENTY OF PARKING along the entire lot of shelter island.  Please walk some if you have to.  It may even warm you up :)

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