Spring 2018 - Week 12 (4/3/2018)

by Aaron Adragna

NEED TO KNOW: Week 12

Tuesday @ 6:15pm - Florida Canyon Loops @ Morley Field

    Saturday @ 7:15am - Long Bird Rock (from La Jolla Shores)

    Social Events:    Click    Updated 

    Articles:   Click   

    Schedule: Click   Updated 

    Discounts: Click   

                             

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    A BIG PHAT CONGRATULATIONS to everyone who came out and tackled the Torrey Pines Hills on Saturday.  It was a great turnout, and an “exhilarating” run too.  Many of you ran your furthest ever, and add the hills on top of it . . .!!  

    Rewards

    Things are getting rewarding!!  For NOOBIES . . . Your training is paying off and if you don’t think so . . . recall back about 10-11 weeks and ask yourself if you would have been able to tackle that hill like that?   Congrats again!  

    Are we done with Hills Yet!?!

    During the first few weeks of training, everyone was super-duper excited to be training – with many asking me when we’re going to do “real workouts” like hills and sprints and strength and all of that other stuff that too many runners think way too highly of.  Frankly, those are some of the least important tools in your long distance training big picture bag. Almost half of us are no longer training.

    But, if you’re still with us, you’ve learned what the tools are – long, slow, easy runs with a lot of time on your feet, mentally tackling each workout with ease!!! But, now I’m sensing that the question is “are we done with hills yet”?   Well, only a week left, and then the downhill taper into LJ Half Marathon, then shifting gears a bit.  So, let’s kick the crap out of the run tomorrow, add in one more hill option this Saturday (again, optional but YES, you should do it and kick it’s ass too!) and then blast into the last phase of training!!

    This Week’s Training

    We are in Week 12 and beginning Phase 3 of the training.  That means we’re back UP again 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.

    Shelsea will be leading you on Saturday

    As I mentioned over the last few weeks 24 people from Black Flag are participating in the Ragnar race this weekend including Coach Yayoi and Coach Aaron. In our absent Shelsea will be guiding you through the weekend. We will post a lot of pictures on the Facebook group page so you know we are actually running ;)

    NO Aid Station on SATURDAY 

    Just a heads up there heads up be an aid station on the run this weekend. Plan to carrying whatever you need with you.  

     

    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.

     

     

    Clinics & Social, Tuesday

    • 7:00p - Meat Grinders
    • 7:45p - Social: The Station Tavern 

    Saturday @ 7:15 am - Along Bird Rock (from La Jolla Shores)

    Starting at La Jolla Shores Park, run South through the side streets of La Jolla, North PB and down into Mission Beach. It’s an out & back, so turn-around at your prescribed mileage.

    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

     

    La Jolla Shores / Kellogg Park

    8300 Camino Del Oro, San Diego, CA 92037

    Get down into La Jolla Shores area from the 52.  North on La Jolla Shores, left on Calle Frescota right into the Kellogg Park / La Jolla Shores parking lot.  We’ll be in the Northeast corner of the park, alongside the parking lot. There are restrooms & water fountains at either end of the parking lot.

    http://bit.ly/16dNaQO  

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