NEED TO KNOW: Week 3
Saturday @ 7:15 am - Liberty Station
**InstagraContactsts for Free Entry to the Carlsbad 5000
Social Events: Click
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Schedule: Click
Discounts: Click
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Hey runners!
We are back at it this weekend with another slightly longer run on Saturday as part of our base building approach. If you are an SD Half runner you are going to have a shot to take on Washington St hill again.
We have officially close registrations and I am happy to announce that club is growing and larger than last year. It's so great to see some any new faces. If you are part of the SD Half Program don't worry we will be opening the opportunity to extend your training next Monday.
New Clinic on Saturday: Running Form
This weekend we will have Coach Jeff from Carlsbad Running Lab out to do a clinic on running for and efficiency in running. He will start his clinic around 8:50/9am depending on what time everyone gets back. This is a new clinic for us and looking forward to hearing what he has to share with us. Learn more at (CLICK)
The Culture of BLACK FLAG RUN CLUB
We believe that one of the keys the clubs success has been the culture we have been able to cultivate with our members. We pride ourselves on being an open and welcoming community of people that know there is no place for social clicks or run shaming. I want to thank the alumni for really embodying this and going out of your way to welcome the new runner and also encouraging the newer runners to step out of your comfort zone to meet someone new at our runs. Everyone is very friendly and know you will be welcomed.
I only mention this because I believe this element is truly the backbone of the club and want to make sure we keep it in tack. Thank you for your support, now go meet someone new tomorrow.
Instagram Contest #Carlsbad5000
This week we will be hosting an Instagram contrast for a free entree to the Carlsbad 5000. The prize is fully transferable so even if you don't plan on running that race you can pass it along to someone that is.
Here are the rules of engagement. The contest will start today and will conclude on Sunday 2/10/2019 at Midnight. To be entered to win you must post on Instagram and include both of the following #BlackFlagRunningClub and #Carlsbad500. At the end of the contest, the entry will be awarded to the post with the most number of likes. Try to post a picture that embodies your running experience. We can't wait to see what you come up with.
Who wants $150 bucks and Free Shoes?
We have been contacted by a major running brand that is doing product testing for new shoes and looking to connect with 8-16 runners sometime on February 12th to 15th. All levels are welcome.
The project consists of two parts: a 2 hour in-home interview and a 1.25 hour road interview (30 minute run, 45 minute post run discussion). All participants are paid for their time and will receive a free pair of shoes! If this sounds like something you might be interested in, please follow the link below to see if you qualify: Running Research Opportunity
Black Flag Swag
I have added shirts to the website so if you are interested in getting an extra shirt or a shirt from a prior season they can all be found here Click
If you are a new runner we will be ordering you shirt this week and it will be here in about 2 weeks.
Watch the Weather & Recovery Aide
Especially for the newer runners... bring some warm clothes with you to the Tuesday night runs (It gets a bit chilly as it nears sundown.) You can leave them behind when you go out. Also, bring some RECOVERY DRINK and AIDE for after the group runs. The first 30 minutes post-run are most important for re-hydration, and you should plan to eat your first 'healthy' meal within 2 hours. (We’ll be talking more about aide, nutrition and recovery as we progress.) This isn’t as crucial on our mid-week runs as it is on our longer, Saturday runs of >90min.
This Week’s Training
We are off and running in Week 3 overall. This is the 3rd week of the first of four training Cycles.
For NEWER Runners - As we reviewed in detail on Saturday, the first 6-8 weeks are THE MOST IMPORTANT for your training as we are BUILDING A BASE. This is the time period when you make gains Physically, Mentally and Physiologically! For newer runners, make it to week 8 and you're golden!! You’ll also hear me say it often, but if you can make it through the first 8 weeks, your chances of success go waaayyy up. That means 1) don't overdo it. 2) Run your 4x per week. For Everyone - it is OKAY to walk - at any time. If you are a Run/Walker, then you MUST alternate walking. You will simply build/shift to more running as you go along.
Specific Training Notes for Week 3
- Run/Walkers – Continue with very easy Intervals at same as last week - the A group is doing 4/1 and the B Group is doing a 4/6 interval. Keep your walks “Brisk” and your runs “Very Easy Jog”. Nothing new, just more Time on your feet!
- Intermediate Runners – Base building! Plan on easy, steady run for the scheduled distance. Do not over do it! Remember, SLOW DOWN. You are likely running too fast and if you’re new to long distance running, this will catch up to you in a few weeks.
- PR Chasers Runners – Plan on picking things up a bit this week with some 10k intervals tomorrow and Hill Repeats on your own if you can get to some inclines. We will review with you tomorrow.
- SD Half Marathon Group - You are building up to your LONGEST run of the training so getting close to peaking with 3 weeks to go. Keep mid-week runs solid and strong and the long runs steady as you go.
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 @ 7:15 am - Liberty Station
- Meet: Liberty Station: 2753 Cushing Rd San Diego CA 92106 CLICK
- Map: CLICK
- Map: SD Half/ Washington St CLICK starting at the 2 mile mark
NOTE: Please note that when I send Map Links, the runs MAY contain mileage further than your prescribed run. This is so I can use one map for many different mileages. Please refer to your training schedule for the correct mileage.
As Always
We will arrive 15-20 minutes before each group run to make ourselves available for questions, tips, etc.. We also plan to stay afterwards for as long as it takes to do the same. This means I'll be at Tuesday runs by 6 PM and the Saturday runs by 7 AM.
As always, please let us know if you have questions.
See you tomorrow!
Coach Aaron
Detailed Meeting Locations
This is where we will meet on Tuesday and Saturday. Don’t get lost :)
Liberty Station (NTC)
2670 Cushing Road, San Diego, CA, 92106
At the corner of Dewey Road and Cushing Road. Huge grass park area, with multiple parking lots all around. We’ll meet in the grass area near the actual park parking lot. There are restrooms and water fountains at this lot.
*NOTE – between 11/1 and 3/31 the restroom at this parking lot is closed for the winter. 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.