NEED TO KNOW: Week 13
Tuesday @ 6:15 pm - Florida Canyon Loops @ Morley Field
- Meet: Morley Field Sports Complex - http://bit.ly/fqXF20
- Map: (Click)This is our last week in Morley Field with 8 X Hill Repeats
- Happy Hour: Hess Brewing 3812 Grim Ave San Diego CA 92104
Saturday @ 7:15 am - Shelter Island to Hilton Bayfront Hotel
Social Events: Click Updated ** Make sure you sign up
We are really moving along with our training. This is the last full week before La Jolla and if you are doing the Rock N Roll full you have noticed that the mileage has started to creep up. Full Marathoners should hold on tight because we have some big miles instore over the next few weeks. It's going to be fun.
We want to send out a big congratulation to everyone that did Ragnar this weekend. It's such a rewarding event and as hard as it is everyone comes out of it wanting to do it again. Great job everyone.
Thank you to Shelsea for helping us out and being in charge on Saturday so the rest of the coaching team could run.
Movie Night and Pasta Dinner 4/22
We have our pasta dinner and movie night set for Friday 4/22. If you have not got your ticket yet please do so as we need to have a minimum of 20 people signed up if we are going to do it. Details: CLICK
Also, help us pick which movies we should watch survey is on the Facebook event page.
RnR Awards Dinner - June 1st
I wanted to put it out that we are looking for a community room to host our 2018 awards ceremony at. The event will be on June 1st 2018 at 6:15am. Ideally, we would like to be in the downtown area because that is where the expo is at but we can be flexible. If you have a connection someplace please let me know. Thank you for your support.
Last week of hill repeats
This is our last week of hill repeats. We are planning on doing 8 repeats this Tuesday followed by a big serving of "Jello legs". Remeber you should only run what you feel is comfortable hard. There needs to be an effort in these hill repeats but if you are coming off of Ragnar or racing La Jolla next week there is no issue with only doing 4-6 hill repeats. You know our saying "Run your own path", as a club we will provide you with the training tools to meet your maximum potential but you know your body the best and you should scale appropriately.
La Jolla Half Only Runners, you have options.
You are either using La Jolla as a training race or you are running it for best effort. If you are training for only the La Jolla Half Marathon, then this is your final LONG run before an easy taper week, next week. You should plan on a solid 11-12 mile run at a Minimum. If you are seasoned and this isn’t your first half, then you should plan on a 13-14mi run. (Advanced programs will have peak long runs at 14-15mi) Keep everything else the same as far as workouts, intensity, etc. If you are feeling fatuige then use this week as a taper week for your legs are well rested by doing 8-10 miles this weekend. It's all up to you,
This Week’s Training
We are in Week 13, so plan your runs based on the training schedules. This is the final (3rd) week of Phase 3 and we’re still UP this week in both intensity and overall weekly mileage. For those in the La Jolla only program, you’re in your last big push before the final long run which will be NEXT weekend, the taper and race. For everyone, make this last week count – tackling this week will give you the boost to be ready for either the Race (LJ Half Marathoners) or the Final Phase 4 for those continuing on to Rock n Roll. Some notable items for each group:
- Run/Walkers (ALL) – No change this week. LONG run will be up to 120/150.
- Intermediate HALF – No changes to mid-week runs. Long run will be UP to 11-12 mi.
- La Jolla Halfers - This is your PEAK, plan to get a minimum of 11-12 if you’ve been off schedule, 13 on schedule, and 13-15 for experienced.
- Intermediate FULL – No changes to mid-week runs. Long run will be UP to 16 mi.
- PR Chasers Runners – No changes to mid-week runs. Long run will be UP to an Easy 20miles.
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:
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
Saturday @ 7:15am - Shelter Island to Hilton Bayfront Hotel
Enjoy the water's edge and Marina District along Shelter Island all the way to downtown, through Seaport Village and towards the Hilton Bayfront Hotel to your turnaround point. Add on Ash Street + 6th ave for a hill, or add-on Harbor Island for flat mileage.
- Meet: Shelter Island / Fishing Pier, http://bit.ly/zw43Sl
- Map: Shelter Island to Hilton Bayfront, 6.75mi One Way - http://bit.ly/123HXKC
o Add-on: Fast Harbor Island, 3.25mi - http://bit.ly/123Idt9
o Add-on: Hilly Ash & 6th St Hill, 3.5mi - http://bit.ly/123IoVo
Please let us know if you have questions.
See ya out there!
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
Shelter Island, Shoreline Park / Fishing Pier
1720 Shelter Island Dr, San Diego, CA 92101
Will meet in the SW end of the fishing pier parking lot, which is about 1/2 way down the Island (heading South). Please refrain from parking along the West side of the parking lot near the Pier & Store.