NEED TO KNOW: Week 11
Tuesday @ 6:15pm - Florida Canyon Loops @ Morley Field
- Meet:
- Morley Field Sports Complex
Map: Click
Social: Thor Street Brewery 3176 Thorn St, San Diego, CA 92104
Saturday @ 7:15am - Torrey Pines “Pleasure Seeker” @ Rehab United (CV)
Social Events: Click
Articles: Click
Schedule: Click Updated
Discounts: Click
____________________________________________*
Good Morning and CONGRATULATIONS! There is a lot of high fives that need to go around. We’ve surpassed the halfway point. We finished week 10’s rest & recovery week with an easy loop run in mission bay followed by a nutrition clinic. It was great to see (and hear ;) so many of you actually taking it easy!
I have stated over and over that if you make it to the halfway point, your chances of finishing are greatly increased. As most of you likely noticed, the runs are “appearing” easier. Why? Because your body can actually “work” easier. It has been going through a lot of changes, and this is the time you start to notice them. I’ll send more in a bit.
Get off the Couch!
Okay, no more Recovery . . . We’re BACK UP this week, and at NEW LOCATIONS that are noted below. Get out and do that.
Sole Health and Wellness
We spent a lot of time talking on Saturday about the importance of nutrition and race preparation. Jenn from Sola Health and Wellness is a solid resource as you evolve as a runner. If you ever have any question or looking for a more custom approach to these topics feel free to connect with Jenn at 240-603-5657 or jenn@solehealthandwellness.com
I really liked Jenn’s insight on hydration and will plan on doing the sweat test with everyone on Saturday. If you don’t know what I’m talking about, don’t worry we will cover it all again.
Hill Running
Since we’re in it full swing, I’ve got a great article/reference email being tidied up and sent to you in just a bit. It discusses everything “hills”. We have another good week of Hill Training, including our “Torrey Pines Pleasure Seeker” this weekend. Bring on La Jolla!
Interval Groups = Split-Off Half vs. Full
Starting in Week 9 (Phase 3) the Beginner / Interval half vs full marathoners finally split off from each other in overall weekly minutes, primarily in the Saturday long runs. The half marathoners will continue a very gradual increase and level-off, while the full marathoners will continue on a more rapid increase. For instance, in 2 weeks, the half marathoners will do 120min (2hrs) while the full marathoners will do 150 (2.5hrs). Similarly, mid-week runs differ by 10min each. NOTE: The intervals remain the same for both A and B groups.
Tuesday Nights = More New Locations
Phase 3 + Daylight = Fun Training Begins. A few more new spots on the schedule and it’s time to really ramp “UP” the training ;)
This Week’s Training
We are in Week 9 and beginning Phase 3 of the training. That means we’re back UP this week in both intensity and overall weekly mileage. After a recovery week, you should be ready to get back out there with our longest training runs of the season coming this weekend. 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.
- Run/Walkers (Half) – No change from last week in Days/Times. Long run will be UP to 100-110min
- Run/Walkers (Full) – No change from last week in Days/Times. Long run will be UP to 120-130min
- Intermediate HALF – No changes to mid-week runs. Long run will be UP to 9-10 mi.
- Intermediate FULL – No changes to mid-week runs. Long run will be UP to 12-13 mi.
- Advanced Runners – No changes to mid-week runs. Long run will be UP to a 15-16mi EZ 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 @ 6:15pm - Florida Canyon Loops @ Morley Field
Starting at the Morley Field Sports Complex, various loops with options through Balboa Park, Zoo Place and up Pershing Dr.
- Meet: Morley Field Sports Complex - http://bit.ly/fqXF20
- Run Maps: Click
o Morley Field Short Loop, 3.4mi - http://bit.ly/1h14oYM
o Morley Field Loop, 3.7mi - http://bit.ly/16dMpXX
o Bonus Loops: Florida Canyon + Balboa, 5.6mi - http://bit.ly/1h148Jd
Clinics & Social, Tuesday
- 7:15p - Meat Grinders: We’ll have a quick review of what “Meat Grinders” are b4 the run :)
- 7:45p - Social: Thor Street Brewery 3176 Thorn St, San Diego, CA 92104
Saturday @ 7:15am - Torrey Pines “Pleasure Seeker” @ Rehab United (CV)
Starting at Rehab United in Carmel Valley, head out to the coast and then south towards the BIG hill . . . Torrey Pines! Which is the big one for the La Jolla half marathon. Once up, continue south until your prescribed turnaround point.
- Meet: Rehab United (Carmel Valley) - http://bit.ly/bkoP1B
- Map: 14mi Route – http://bit.ly/X9vVxn (TP Hill + N TP Road & Back)
o Option: 18+mi Hillier Option – http://bit.ly/1jr9QF6 (TP Hill to TP + CV Hill to DM) This is a double out and back so mileage is variable depending where you turn around at either end.
Clinics& Social, Saturday
- 7:40am - Clinic: Sports Injuries & Sports Performance (Quick, 10min review b4 run)
- 10:00a - Social: Eat big breakfast burritos in the parking lot when you get back.
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 :)
Morley Field Sports Complex, Florida Canyons
3300 Texas St, San Diego, CA 92104
We'll at the East end of the parking lot at the end of Texas Street. Technically at the corner of Jacaranda Pl and Texas, but it's all one big parking lot. We'll be on the North East side in the grassy area along the edge of the parking lot. Parking Lot View: http://bit.ly/fhYRq5
There are restrooms, but about ¼ mile away at the Tennis area North of the lot we meet in. http://bit.ly/fqXF20
Rehab United, Carmel Valley
3323 Carmel Mountain Rd. Ste 200, San Diego, CA 92121
Park in the lower 1.5 of 4 lots (those will fill up fast). Do NOT park in the upper lot as those belong to the building above. Also do NOT park in the lower level lots as those belong to the restaurants below. Do NOT park in the building across the street’s parking lot (out front/side is okay) What’s left? Park out on the streets and along Carmel Mountain Road and Sorrento Valley Road. There’s plenty of it, just may have to walk a few hundred yards.
http://www.rehabunited.com/Directions.htm
Parking