Spring 2018 - Week 13 (4/14/2018)


Saturday @ 7:15 am - Shelter Island to Hilton Bayfront Hotel


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Articles:   Click   

Schedule: Click   

Discounts: Click   



 We have another long run ahead of us this weekend as some are creeping up in miles for the full marathon and some taper for La Jolla half. We are really moving along with our training. It looks like the weather will be nice but a little on the warm side. Make sure you are well hydrated heading into these long runs in these warmer months. 

STRAVA - The running gods are watching 


As you might know, Black Flag Running Club has a group page on the running app Strava. I wanted to encourage you to join the group and link your GPS watch or your running app. The program offers a lot of good information and offers leaderboards. It's a fun way to see who is running the most either by time, miles and how you compare on the last run we did. Above is the leaderboard for the mile section of the Torry Pines Hill -- Nice Job Sean!!

I wanted to promote that everyone joins this and I want to recognize success as we move through our training and this is a great way to do that.

Movie Night and Pasta Dinner 4/22 (ACTION NEEDED)

****We need to have 20 people sign up for this and the deadline is quickly approaching. 

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

Tickets: 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 6:15pm. 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.

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.


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.

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


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 :) 

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.