Spring 2018 - Week 10 (3/24/2018)

by Aaron Adragna

NEED TO KNOW: Week 10

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

NEW LOCATION Tuesday @ 6:15p - County Admin Building / Water Front Park

Saturday @ 7:15am - De Anza Cove for “Mission Bay Loop”

Sunday @ 10:15 am - March Social Event / Sunday Funday

Social Events:    Click    Updated 

Articles:   Click  

Schedule: Click  

Discounts: Click   

                         

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CONGRATULATIONS!  It's week 10 and that magic "half way point" for everyone putting in the weekly mileage and keeping up the training!  As I have mentioned over and over, making it to the halfway point is highly most crucial in your training, as once you get there, the rest is "downhill" from here . . . well kind of ;)

We are also in a Recovery Week which I’ll have more info sent separately. This means you get to cut back a bit in intensity and overall mileage (but not necessarily frequency)

Tuesday Nights = New Locations

Now that we have daylight, we mix things up on Tuesday nights.  Per the schedule, this week we’re at the County Admin Building on Tuesday.  Next week we start hill training at Morley Field :)

This Week’s Training

We are in Week 10, so plan your runs based on the training schedules. As I mentioned above, we are in a recovery week.In regards to training, means that your overall weekly mileage will be less and we will not be doing any specialty runs or workouts. It is designed to give your body and mind a rest we have been pounding the pavement pretty hard recently. I will be sending out a separate email with the subject "rest and recovery" which reviews this very subject in detail. Some notable items for each group:

 

  • Run/Walkers (ALL) – Nothing new this week in interval times or mid-week runs. Intervals are still 2/3 and 2/8 this week. Long run will be DOWN to 90-100min
  • Intermediate HALF – All runs easy this week. Long run will be DOWN to 7-8mi.
  • Intermediate FULL – All runs easy this week. Long run will be DOWN to 8-9mi.
  • Advanced Runners­­­­ – Take a break too!  Keep runs Solid this week and avoid trying to push things too hard.  You veterans and speedsters need some rest too!  Long run will be DOWN to 11-12mi.

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 - County Admin Building / Water Front Park

Saturday @ 7:15am - De Anza Cove for “Mission Bay Loop”

Starting at almost the end of the Mission Bay Boardwalk at De Anza Cove, run South onthe busy and popular concrete pathway, pass Fiesta Island (or add-on for more)continue around Sea World, over Ingram Bridges, down through Crown Point Park and across the new footbridge through MB RV Park and into De Anza Cove for a loop.  Lots of Restrooms & Water Fountains on the loop.

o   Add-on: Fiesta Island (Short Loop),+ 2.7mi – http://bit.ly/nA2KYz

o   Add-on: Fiesta Island (Long Loop), +4.4mi – http://bit.ly/KeHV9R

o   Option: Loop + WMB O&B, 10.1mi - http://bit.ly/Wf5HtV

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 6:00 PM and the Saturday runs at 7:00 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 :)

 County Admin Building @ Waterfront Park

1675 N Harbor Drive, San Diego, CA 92101 -  (Address is not exact)

We will be meeting at the fountain on the west side of the county admin building. Street parking is free after 6 pm so park wherever you can find a spot. There is generally parking around on both N Harbor Drive and Pacific Coast Highway. There is a set of restrooms and water fountains in this area too. 1675 N Harbor Dr, San Diego, CA 92101 

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

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