Spring 2018 - Week 15 (4/28/2018)

by Aaron Adragna

NEED TO KNOW: Week 15

    Saturday @ 7:15am - To La Jolla Cove (from Crown Point)

    Social Events:    Click    RC Social this Saturday 

    Articles:   Click    Sneek Peak at Train Run Info

    Schedule: Click   

    Discounts: Click   

                             

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    Good Morning!  We have an exciting weekend planned for us. We will kick it off with a long run tomorrow morning, the longest run yet for some of us and then a social event in the evening at the Cat Eye club. Looking forward to seeing your faces.   

    Side note, as we creep up in mileage it is really important that we start being mindful of fluid, fuel and rest on the day before and following our runs. If you don't keep a log just make a mental note. If you are feeling like you had a crappy run my guess is that it has little to do with our training and more about the resource you are giving your body when asking it to perform. Test different combination of things now so you have a firm grasp on what works when it comes to race day. 

    STILL looking for a community room

    I am starting to get a little worried as we don't have a community room figured out for our Pasta Dinner and Celebration Night on June 1st. If anyone has any contact for something like this please let me know ASAP. Thank you. 

    APRIL Social 

    We have our monthly social coming up this weekend on Saturday 4/18/2018 at 8:15pm.

    EVENT POST: https://www.facebook.com/events/447913302329799/

    Upcoming Event - You will want to know about

    • Run Club Scavenger Hunt - Tue 5/1/2018 @ 6:15pm
    • Train Run - Saturday 5/5/2018 @  6:33 am
    • May Social (Night Nation) - Saturday 5/12/2018 @ TBD
    • Rock N Roll Pasta Dinner - Friday 6/1/2018 @ 6:15 pm
    • End of Rock N Roll Party  (Bahia Belle) - Saturday  6/9/2017 @ 9:30 pm Leaving Bahia Resort Hotel  

    The last big push

    After a nice ‘down’ week for most of us and nearly perfect weather long run on Saturday, we’re off to a big week of training as we’re going BACK UP in mileage and intensity.  We are gearing up for the last big push towards our LONGEST run of the training.  You’ll see below that all of our runs are now longer, and our mid-week runs are bumping up some too.

    Medium Long Runs MLR are now Upon Us

    In addition to adding a bit of mileage to our Mon and Wed runs for most everyone, our Thursday runs bump up more mileage to cover what we call “Medium Long Run” (MLR) distance.  

    This Week’s Training

    As mentioned above, we’re back UP this week.  Everyone’s weekly mileage is bumping up a bit starting this week.  This includes the R/W Interval Group bumping up to the next set of intervals at 2/8 or 2/13.  Notables for each group are:

    These guidelines are for those of us NOT doing the LJHM this weekend.

    • R/W (ALL)  – Up to 2/8 or 2/13 Interval.  Thurs is up to 80/90min MLR.  Saturday is up to 110/160.
    • Intermediate Half – Add 1 mi to weekly runs. Thursdays are now 7mi MLR. Saturday is UP to 11-12mi
    • Intermediate Full – Add 1 mi to weekly runs. Thursdays are now 8mi MLR. Saturday is UP to 15-16mi.
    • PR Chasers Full – Tuesday Runs are now MLP (Marathon Pace Run).  Wayne will review. Thursdays will now be 11+ miles.  Saturday is an Easy 14-15mi.

     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 - To La Jolla Cove (from Crown Point)

    From Crown Point, head North around Sail Bay to the ocean and head North into La Jolla along the beautiful “bike path” and neighborhood of La Jolla.  It’s an Out & Back, so turn around where your schedules tells you, but you can easily get all the way to the Cove for a 15mi run, or the Shores, and further if you wish.

     

     

    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 :) 

    Crown Point Shores Park (Southern Lot)

    3550 Crown Point Drive, San Diego, CA 92109 -  (Address is not exact)

    We'll meet at the Southern end of the most Southern parking lot in the grass area along the edge of the lot, closest to Ingram Street bridge.  Plenty of parking lot parking. There is a set of restrooms and water fountains in this end too.

    http://bit.ly/egv7B7

    *NOTE  – between 11/1 and 3/31 the restroom at this parking lot is closed for the winter –They should be open by now. There is a restroom at the other end of the Park just under a 1/4 mile away (you can easily walk/jog from our lot) and there is also a restroom at Fanuel Park which is about 1 mile into the run.  Keep this in mind if you find yourself having to go to the restroom as you near the parking area before the run.

     

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