Spring 2018 - Week 8 (3/6/2018)

by Aaron Adragna

NEED TO KNOW: Week 8

(SD Half Race Week)

 

TUESDAY @ 6:15 PM – BONITA COVE PARK TO SAIL BAY

Clinics & Social, Tuesday

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

FRIDAY @ 7:15 PM - Pasta Dinner, YOU MUST RSVP

SATURDAY @ 7:15 am De Anza Cove / La Jolla Half & RnR

SUNDAY @ 7:15 am SD Half Marathon 

Social Events:    Click  PASTA DINNER  

Articles:   Click  RACE PREP

Schedule: Click  

Discounts: Click   

                         

 

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We are heading into Week 8 of training, and it’s going to be a busy week.   We are ramping up our mileage for our long runs and we have a group of people getting ready for the San Diego Half Marathon this weekend.  This post has a lot of info in it so make sure you look it all over.

WEAR YOUR SHIRT ON SATURDAY RUNS AND RACES

 We want to encourage our runners to wear the team shirt at all of our Saturday runs and Big Races. It helps us identify who you are and cheer you on along the course. Black Flag is still building a name for itself and we could use your support. 

RAGNAR Training 

As you might have heard me mention we have a lot of people running the So Cal Rangan in a few weeks. In an effort to help prepare for a race like this we have set up a run series that crams 3 runs into a 24 hr period. The idea is to practice running under the effects of fatigue. These runs are on Mondays at 6:15 AM, Tuesdays at 6:15Am and Tuesdays at 6:15pm. These are open free runs so if you know anyone running Ragnar feel free to share the links below.

  • Monday, March 12 @ 6:15pm
  • https://www.facebook.com/events/151535942161254/
  • Tuesday, March 13 @ 6:15am
  • https://www.facebook.com/events/380918058985765/
  • Tuesday, March 13 @ 6:15pm
  • https://www.facebook.com/events/349113512255652/
  • Monday, March 19 @ 6:15pm
  • https://www.facebook.com/events/513028355764380/
  • Tuesday, March 20 @ 6:15am
  • https://www.facebook.com/events/192698974665117/
  • Tuesday, March 20 @ 6:15pm
  • https://www.facebook.com/events/350095765487092/

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. This is your last week in the program. 

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

San Diego Half Marathon This Weekend

A few dozen of our runners have been training since November for the SD Half Marathon, and this is their big week!  If you’re not racing, consider coming out to some of the things we have planned, see a great race and cheer everyone one! https://www.facebook.com/events/178982879553916/

Friends and Family are welcome and encouraged to come to all of the stuff we have planned this week. It is always more fun with more people and sharing in buildup and achievement of such a big goal.

 

Race Info: We will do our big race review on Tuesday but look at this race info post and comp prepared to ask questions.  CLICK

Pasta Dinner: We will be hosting a pasta dinner this Friday. We will be meeting at  7:15 pm at Petrini's in Little Italy at  610 W Ash St, San Diego, CA 92110. You need to RSVP for this by Thursday. CLICK

Group Picture:  We always take a big family picture 30 min before the start of the race at 7:00AM Sharp. We will meet at 6:30 am at the base of the Glass Elevator structure at the bottom of the new Harbor Drive Footbridge at the corner of Tony Gwynn Drive and Park Blvd.  And a picture of the meeting spot is here: http://bit.ly/VRqYKq

Post-Race Happy Hour: Keep an eye on the facebook page for more info. They have changed the finish and havn't heard if they are selling beer inside Petco or not. 

 This Week’s Training

We are off and running in Week 6 overall.  This is the 2nd Week of the Second Training Cycle.  We’ll have a solid week for most, a taper for the Half Marathoners and  Saturday will end with a LONG run, the longest of this season, and longest for many of you.  SD Halfers . . this is YOUR week!!!

Specific Training Notes for Week 6

Run/Walkers – Both Interval groups bump UP another minute on each interval (while removing a minute of walking).  The A group is now running MORE than walking as you’ve crossed over the 50% mark – CONGRATS!!  Intervals are 2/3 and 2/8 now. Full marathoner’s mid week runs are slightly longer by 10min each.     

Intermediate HALF – Continue Base building! No change from last week. All mid-week runs in the 5mi range. All runs are stillEASY (Novice) to Steady State (Intermediate)

Intermediate FULL – No Change overall.  All runs are still EASY (Novice)to Steady State (Intermediate)

PR Chasers FULL - Tuesday will introduce 800m Repeat Intervals. Fun Stuff!!

SD Half Marathon Group - This is it!!! As noted above, this is your Taper week meaning all of your runs are a tad bit shorter, definitely easier but don’t miss out on any of the days (keep frequency the same).  I’ll have a dedicated “Taper” email for you separately.

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 @ 6:15pm – 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

  • 7:45p - Social: Stay tuned on our facebook page for the official announcements/details.

Saturday @ 7:15am - De Anza Cove, Mission Bay

Starting at almost the end of the Mission Bay Boardwalk at De Anza Cove, run South on the busy and popular concrete pathway on an Out & Back Run or the loop.

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 ya out there!

 

Coach Aaron Adragna

Detailed Meeting Locations

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.

 

De Anza Cove in Mission Bay

2750 De Anza Rd, San Diego, CA 92109

Go all the way to end of N. Mission Bay Drive (towards the golf course/mobile home park), turn left onto De Anza Road (towards cul-de-sac) turn left into parking lot.  We'll be in SE corner, near pavilion across from bathrooms, but along the parking lot.  http://bit.ly/tGLDPn  

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