Spring 2018 - Week 14 (4/17/2018)

by Aaron Adragna

NEED TO KNOW: Week 14 (Race Week – La Jolla Half)

Tuesday @ 6:15pm - De Anza Cove, Mission Bay

Friday @ 6:15pm – Movie Night & Pasta Dinner

All the details can be found at : CLICK

 

Saturday @ 7:15am - Silver Strand from Coronado

Sunday @ 6:30 am – Group Picture

The La Jolla Half has an earlier start this year but in typical fashion, we will meet for a group picture 30 min prior to the start of the race at 6:30AM. See the race details link for full details. (CLICK)

Sunday @ 7:30 am – La Jolla Half Cheer Station

  • Details: Click
  • Adress: 12

Social Events:    Click     We need 20 tickets sold by Thursday at 12 NOON. 

Articles:   Click    RACE PREP 

Schedule: Click   

Discounts: Click   

                         

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Good Monday Morning Runners and Happy Week 14!!  Man, it’s going by fast! We finished an AWESOME 13th week with a bunch of strong running!  We had our last “Hill” workout last Tuesday and on Saturday, we had DOZENS of runners set out on their longest run of their lives, covering up to 15-16 miles. It was a little warm at the end but overall an amazing day for a run!   

We’ve got a good recovery week upon us. We’ll return to De Anza Cove for a group run on Tuesday and then going to Coronado on Saturday.

Congrats everyone for making it this far!!  You’ve deserved a bit of a rest . . .

Recovery?

Yes, for all of you!!!! And after 3 weeks straight of hill training, plus a few rough long runs . . . IT’S TIME FOR SOME RECOVERY!!  I will repost a modified version of the recovery post in the article section.   We will be back at a good CORE Session tomorrow night though, so come prepared for some extra fun.

LJ Half Race Info

For those of you running La Jolla Half this weekend click here for all the details you need to know. We will do a full race prep on Tuesday after the group run.

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 are closing this event on Thursday at 12 noon.

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. 

If you are not Running La Jolla come to the Official Black Flag RC Cheer Zone

Facebook Cheer Zone Event Post: https://www.facebook.com/events/1522590691200354/

Please consider joining us cheer on our runners! For those not running, family and/or friends, we usually designate an area to meet up and cheer on the runners. It’s a great time to show some spirit and boost morale of everyone running! We will be at the Mile 12 hill starting around 8:00am (to see the leaders)  The majority of runners will be passing through beginning around 8:15-8:45 am. We’ll meet at the corner of Spindrift Drive and St. Louis Terrace. Here's a link to help you find it: https://goo.gl/maps/gLs1s  Where to park: Park in La Jolla village, around Blue Bird Lane. Walk down to Spindrift (< 1mile) from there.

Running LJ Half & Related Training?

Many of us are running LJ Half, many are not.  If this is your goal race, then this is the big final push and Taper.  If you are continuing on to the RnR race AND running LJ Half, you have a choice if you want to push hard or not. If you are NOT running the race, but continuing onto the RnR, then you have a slightly different path:

  • LJHM Only  – You are in Taper mode. You will do NO more hardcore specialty runs such as Hills or mega V02max sprint workouts.  You are tapering down. 
  • LJHM + RnR  – You have a choice. If you are going to run hard, follow a taper for the most part and then do the race.  Plan on a quick week reverse taper to get back into things.  If you are just going to do it for some practice, then you won’t have to taper as much and you’ll want to “get back on it” very quickly after the race.
  • No LJHM, RnR Only – You will still practice an active “Recovery Week” this week, but then be ready to push on next week.  Plan on doing a LONG run next weekend (4/28/14) which I’ll have more details out soon.

Remember, running very hard (hard training runs or racing) – is very stressful to the body so you HAVE to actively plan your schedules around the types of running you’re doing.)

This Week’s Training

As I mentioned above, we are in a recovery week. In regards to training, means that your overall weekly mileage will be less and we will not be doing any specialty runs or workouts. It is designed to give your body and mind a rest we have been pounding the pavement pretty hard recently.  Some notable items for each group:

  • Run/Walkers (ALL) – No change this week.  LONG run will be DOWN to 100/120.
  • Intermediate RnR HALF – No changes to mid-week runs. Long run will be DOWN to 9-10 mi.
  • Intermediate LJ Half – Race week / Taper week.
  • Intermediate FULL – No changes to mid-week runs. Long run will be DOWN to 11-12 mi.
  • Advanced Runners­­­­ – No changes to mid-week runs. Long run will be DOWN to 15-16 mi.

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 @ 6:15p - De Anza Cove, Mission Bay

Starting at almost the end of the Mission Bay Boardwalk at De Anza Cove, run South on the busy and popular concrete pathway on an Out & Back Run.

o    Mission Bay Loop, 8.0mi – http://bit.ly/ep1zVc

Saturday @ 7:30am - Silver Strand from Coronado

Starting at Tidelands Park in Coronado, run the popular pathway clockwise till you get to the Hotel Del then verge off the usual path to head out South down the Silver Strand.  Hit your half way point? Turnaround and come home. (Mapped up to 11mi one way, 22mi round trip)

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 :)

 

De Anza Cove/Mission Bay

2750 De Anza Rd, San Diego, CA 92109

Go all the way to end of N. Mission Bay Drive (towards the golf course / mobile home park), turn left onto De Anza Road (towards cul-de-sac) turn left into parking lot.  We'll be in SE corner, near pavilion across from bathrooms, but along the parking lot.  http://bit.ly/tGLDPn

 

Coronado, Tidelands Park

2099 Mullinex Dr, Coronado, CA 92118

Coming from San Diego over Coronado Bridge, stay in far right lane, exit Glorietta Blvd, right onto Mullinex into park, all the way to end.  We're in the far East end of the park, along the water's edge, towards the bridge.  There are restrooms and water fountains.

http://goo.gl/maps/gro3R  

*This is a great run, but a busy area and limited parking.  Tidelands park can be a madhouse on Saturday Mornings as there are ball fields out there and the Saturday Morning Soccer moms can be out in force.  If you’re not “early”, plan to park out on Mullinex Rd, or possibly even further – meaning you could be faced with a good hike, meaning you have to get there earlier than normal.

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