Spring 2018 - Week 9 (3/13/2018)

NEED TO KNOW: Week 9

FREE Extra Runs: RAGNAR TRAINING (Starts Monday @ 6:15pm)

Tuesday @ 6:15 pm - De Anza Cove, Mission Bay

Saturday @ 7:15 am - Function Smart PT to Torrey Pines

Social Events:    Click   

Articles:   Click  

Schedule: Click  

Discounts: Click   

                         

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What an Awesome Weekend!!! We had a great long run on Saturday and a great turnout for the SD Half Marathon yesterday.

I know we had a bunch of PR’s, first-time runners and then finished it off at Henries Pub for the post-party and it was awesome to see everyone running, finishing and doing so well!

 

SD Half Marathoners . . . a sad goodbye

Speaking of you guys & gals who have been with us for the last 20 weeks and signed up for the SD Half program only (There are a handful of you), this marks the end of your BLK FLG RC Journey.  I will be ‘scrubbing’ the TEXT list and will have to sadly remove you from the roster.  I will be sending you a direct notification with more information which will include how to extend your training . . . cuz I know you’re going to be bummed when you get to sleep in on Saturday and miss all of our smiling faces ;(

WE NEED YOUR HELP: Locations for upcoming events

Every year we host two events (Movie Night & End of Season Award Ceremony) and we are in search of a location. If your apartment building has a community room we can use or you know someone that owns a Bar/Resturant that might be willing to host our group please let me know. I can fill you in on all the details. Please email me at coach@BlackFlagRunningClub.com

This Week’s Training

We are in Week 9, so plan your runs based on the training schedules.Overall, solid, steady state runs are on schedule and this is the last BIG push of this training cycle before a recovery week. Some notable items for each group:

  • Interval Run/Walkers – Nothing new this week in interval times or mid-week runs. Intervals are 2/3 and 2/8 now and long run will be up to 110min
  • Intermediate HALF – No change from last week – all runs still to be solid and steady but generally EASY.  Long run will be up to 8-10mi. All mid-week runs in the 5mi range. All runs are still EASY (Novice) to Steady State (Intermediate)
  • Intermediate FULL – No Change overall.  All runs are still EASY (Novice) to Steady State (Intermediate).  Mid-weekruns in the 5-6mi range and Long Run is up to 11-12mi.
  • PR Chasers FULL - Tuesday will be a longer Tempo Run (E2 + LT5), Thursday includes 10k RP intervals and Long Run builds to 15mi Easy.

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 am - 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.

Saturday @ 7:15am - Function Smart PT to Torrey Pines

This is a new run for us. We will leave Function Smart and head under the bridge to Sorrento Valley Parkway then make our way to the top of Torrey Pines. It’s an Out & Back, so turn around where your schedules tells you, but you can easily get all the way to the end of Torrey Pines and the Golf Course to cove your 15mi run, or further if you wish.

Clinics & Social, Saturday

 

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 ya out there!

 

Coach Aaron

Detailed Meeting Locations

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

 

De Anza Cove/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

Function Smart 

Function Smart - 10803 Vista Sorrento Pkwy San Diego CA 92121

The building is on the corner of Sorrento Velley BLVD and Vista Sorrento PKWY. Parking is avaiable behind the building.