Spring 2018 - Week 17 (5/12/2018)

by Aaron Adragna

NEED TO KNOW: Week 17

    Saturday @  7:15am - The San Diego Junket “LONG” Run

    Saturday @ 7:15pm - Night Nation Run

    Social Events:    Click    - This Saturday 

    Articles:   Click    

    Schedule: Click   

    Discounts: Click   

                             

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    Are we ready .............This Saturday will be the longest run of the season. Some of us will be pushing into the 20+ miles and for the first time half marathoners this will be your longest run yet. Remember we are practicing for true race conditions and this is your last chance to make sure you have everything in order. It would be a good idea to hydrate today, gets a good nights rest and putting some carbs into the mix might do you well. 

    I am confident everyone will have a great run this weekend. Remeber most of how you feel on tomorrows run will be determined from the actions you take today and the fuel you supply your body during the run. Be smart and prepare accordingly. 

    POTLUCK This Saturday 

    We'll be having POTLUCK Feasts after the group run on Saturday to socialize, celebrate another good run and being part of a great group.  Please plan on bringing some goodies enough for 4-6 people, such as:

    • Chocolate Milk
    • Bagels & Muffins, Wraps/Sandwiches
    • Fruit: bananas, oranges, etc.
    • Cookies & Desserts, Chocolate Milk
    • Drink: OJ, Gatorade, Fruit Juice (Real), Chocolate Milk
    • Coolers & Ice, Fresh Water
    • Chocolate Milk, did I mention that?

    Half Marathoners mileage?

    Some have asked why we have up to 14 miles in the schedule.  As noted above and that I’ve mentioned in the past, the actual run will be 12-14 and it’s dependent on how you feel, your history and your goals.  Many have been training with us since October and have done 2 races so far, so pushing a bit past race mileage (at long, easy run pace) is beneficial both mentally and physiologically.  But, if this is your first race, or you’ve been dealing with injuries or otherwise, then you’ll be okay with ~11-12 miles.  

    We even had a few half marathoners this past weekend do the 16 mile long run and while they loved it, they felt very good and super-duper extra confident now with just a 13.1 in front of them.

    MAY Social event - 5/12/2018

    Our May social is going to be the Night Nation Run in Del Mar. This is a fun event with music and a beer garden. I know this is the Saturday evening after a long run but don't let that turn out off of this event, going for a walk that night actual help your recovery by not letting the lactic acid to settle in. If we get 10 people to sign up we will have our out tent space at the event. 

    This Week’s Training

    We are in Week 15, so plan your runs based on the training schedules. Continuing from last week, we’re still UP this week.  Everyone’s weekly mileage should be overall higher for the entire week.

    • R/W Half – Moving UP to the last interval group of 1/9 or 1/14 – congrats!!!  Long run is up to 140-150 min this weekend.
    • R/W Full – Moving UP to the last interval group of 1/9 or 1/14 – congrats!!! Long run is up to 210-220 min this weekend!
    • Intermediate Half – No Change from last week.  LR is up to 12-14mi.
    • Intermediate Full – No Change from last week.  LR is up to 20-22mi.
    • Advanced Full – No Change from last week.  LR is up to 22-24mi.

    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 - The San Diego Junket “LONG” Run

    Simple. . . It’s just a big-ass, long run!  It covers Crown Point, Ocean Beach, Pt. Loma, Downtown, Old Town and Mission Bay and it based on an old San Diego favorite “Tour of San Diego” - named for obvious reasons. The transition from Ocean Beach to Pt. Loma is up and over a road called “Hill Street”  :) The extended 22.5 mi option goes further into downtown, then UP A St andUP into Balboa Park for additional mileage and hills.

      As Always

      Please let us know if you have questions.

      See ya out there!

       

      Coach Aaron (AKA The Gypsy Kingpin)

      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

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