Spring 2018 - Week 18 (5/19/2018)

NEED TO KNOW: Week 18

Saturday @ 7:15am - To La Jolla Cove (from South Mission)

Starting at the end of Mission Beach (South Mission Jetty) run North along the coast all the way into La Jolla until your halfway point.  Turnaround and run home :)

Social Events:    Click    - Pasta Party & Awards 

Articles:   Click    

Schedule: Click   

Discounts: Click   

                         

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Good morning. Looks like we are going to luck out again this weekend with nice cool weather and overcast skies as we take one another long run this weekend. The RnR Half marathoners will be doing the longest run of the season and the full marathoners will be doing between 16 to 18 miles. All your hard work is paying off. These long runs are still hard but I am hoping that you are also noticing the level of effort you are putting out is also getting a little easier.

Looking forward to seeing everyone Saturday morning.   

AFC18 Half Marathon Training - Orientation on Wednesday 5/30/18 @ RRS - 6:15pm

We’ve had a great number of signups already for our AFC Summer Training Program and it’s gearing up to be a great group!  We’re having our Orientation on the Wednesday before Rock N Rol so spread the word to fellow runners or anyone who may be considering joining the group.  We’ll have swag and giveaways and 20% off shopping at Road Runner sports before and after. 

Event Link: https://www.facebook.com/events/1612346488833441/

Sign Up for AFC18 Half Marathon Training 

If you haven't already signed up for the summer season this is the time to do it. We are offering a $10 off discount code that ends on 5/21(Next Monday) and early bird discount also ends on 5/21 (next Monday). If you sign us today with the code "letsdothis" you will save $20. 

 https://blackflagrunningclub.com/collections/all-products/products/summer-season-2018-18-weeks

Pasta Dinner Party: Friday, June 1st 

Friday, June 1st will be our annual pasta dinner, mark it on your calendar and keep an eye out for more details to come.

 Event Post:https://www.facebook.com/events/493954827689406/

Tickets:https://blackflagrunningclub.com/collections/all-products/products/copy-of-la-jolla-half-marathon-pasta-party-and-movie-night-friday-4-20-2018-6-15pm

Full Marathoners LONG Run - One More?

I’ve been asked alot about these final few weeks of training and the LONG runs.  Many hope to get in more big, long runs.  As you know by know, there is a balance between training too much and too hard which can lead to burnout, injury and overtraining versus getting the necessary adaptations (I.e. Training Effect) and Mental Stamina of actually being out on your feet for 3.5+ hours.   The schedule shows 16 miles (which means 16-18 in my book as you have learned by now) But what if you want to get in one more 18-20 miler?  Or what if you missed (or fell short) this past weekend?   There is a lot of debate about when and how much LONG running to do as you near race weekend, and this is a very delicate subject.  At the end of the day, it depends.  It depends on how you have been doing, how you have been feeling, etc. It depends on how your body will respond.  

Half Marathoners LONG Run - One More Week

As I discussed on Saturday, a typical Half Marathon training program tapers at 2 weeks not 3 like the full marathon program – though some do extend out to 3.  Therefore, you can elect to keep your mileage high this week and do another long run of 11-13 mi.  This is entirely up to you.  If you’re healthy, feeling good and up for it – I recommend pushing long one more week.  Though if you back off a bit, that will be okay too.

This Week’s Training

We are in Week 16, 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 – Continue this final interval of 1/9 or 1/14!  Solid runs all week, Long run is down to 120min.
  • R/W Full – Continue this final interval of 1/9 or 1/14! Don’t forget about those 90min MLRs mid-week Long run is down to 180-190 min this weekend!
  • Intermediate Half – No Change from last week.  LR is down to 10-12mi.
  • Intermediate Full – No Change from last week.  LR is down to 16-18mi.
  • Advanced Full – No Change from last week, except your MLR on Thursday is a Half marathon ;)  LR is a hearty E14+LT4 .

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 South Mission)

Starting at the end of Mission Beach (South Mission Jetty) run North along the coast all the way into La Jolla until your halfway point.  Turnaround and run home :)

 

As Always

Please let us know if you have questions.

See ya out there!

 

Coach Aaron Adragna, (The Gypsy Kingpin)

Detailed Meeting Locations

This is where we will meet on Tuesday and/or Saturday. Don’t get lost :)

 

 Mission Beach

999 N. Jetty Rd, San Diego, CA 92109

Go to S. end of Mission Blvd, turn right (West) into parking lot.  We'll be along the grassy park area, in front of the volleyball courts on the East end of the parking lot, not quite to the bathrooms, but about 1/2 way down.  http://bit.ly/tiWENM