NEED TO KNOW: Week 11
Saturday @ 7:15am - Torrey Pines “Pleasure Seeker” @ Rehab United (CV)
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Schedule: Click Updated
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So the Hill workout was fun ..........................Right?
There is plenty more where that came from as we head back to Torrey Pines this weekend and a great clinic with Rehab United. We have spent the first part of the season building our base and now we are moving into a few weeks of hill training. These runs are one of the best ways to improve your overall conditioning.
Parking for Saturday
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.
Sole Health and Wellness
We spent a lot of time talking this past 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.
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.
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 :)
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