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Good morning, 

We’re off to week 5 and lots of good things happening. We are gearing up for the SD Half and the new runners will get the opportunity to test their speed with a timed 10K. It's going to be a fun weekend, see you out there. 

Are you running SD HALF? Are you on the Black Flag Team! 

SD Half Marathon has a team competition and we want to make sure we have as many people sign up as possible under the team name " BLACK FLAG RUNNING CLUB"  as possible. If you are already signed up make sure you tell them you are part of our group and share with all your friend. If they haven't signed up yet save $15 off with the code BLACKFLAG.

BLACK FLAG IS ON STRAVA

If you are using Strava to track your runs be sure to join the Black Flag Running Club CLICK 

YOUR TEAM SHIRT HAS ARRIVED

We will have team shirts available for pickup on Saturday. 

Volunteers Needed - SD Half Expo (3/8/19 or 3/9/2019)

I am looking for a hand full of runners that would be interested in volunteering at the SD Half Expo. The shifts will be 4 hours and can fit into the time frames listed below. It's really important that we find a few people to help out because they are willing to give us a booth at the expo if we can find a few people to help support this event.

Please let me know at our group runs if you are available and we will coordinate all the details. 

• Friday March 8 3:00 pm -7:00 pm
• Saturday March 9 9:00 am -5:00 pm 

Help support the club by volunteering at the expo!!! Your support is truly appreciated. 

SD HALF - Upgrade Your Program 

For those of you only signed up for the Winter ext for the SD Half and want to add on the RnR Half or Full Marathon training you can do so now. Below is the link. 

https://blackflagrunningclub.com/collections/all-products

KNEE PAIN?

If you are starting to feel some knee pain, I think this week article will be extremely insightful. Knee Pain and Runner’s knee – one of the popular runner’s injuries.  Learn More - Click.

TIMED 10K INFORMATION (CLICK)

We will be having our 10k time trial run this Saturday.  Assuming you’re healthy and injury-free, we’ll be running a 10k timed run, aka “Time Trial”.  As noted above, it fits in perfectly to our schedule.   We’ve been training enough to be able to run a solid 10k, but not too far into the program where cutting back to a 10k is detrimental.  The purpose of this is:

• Gauge your current fitness/running level
• Practice running at/near your Lactate Threshold pace (more to come soon)
• Provide a baseline set numbers for future training
• Offer you close to racing conditions (we even have bibs too)

Volunteers Needed - So Cal Ragnar 2019 (4/12 to 4/13/2019)

This year we have a team of runners doing the So Cal Ragnar Race on Friday 4/12 and 4/13. If you are unfamiliar with this event, a team of 12 runners participates in a 36-hour relay that covers around 200 miles. To participate in an event like this it takes a lot of support and we are looking for a few volunteers. 

• 2 drivers
• 3-course volunteers 

Come talk to me if you are interested and thank you in advance for all your support.

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.

Facebook Group

We have a Facebook Group Page which allows members the opportunity to communicate, share their successes and post anything else you want to. Although the group is public, I will only be accepting the request from members or alumni. Please keep details related to specific locations of runs or happy hours, on the "down low."  You can click on the Facebook Group icon above or search for "Black Flag Running Club Group." 

 More social media & future sponsorship  

                 

We are always scouting out new opportunities to improve the club and bring new benefits to our members. As I am sure you can imagine our social media presence is particularly important to potential sponsors. If you are so inclined we would love to have you follow up on our social media channels, tags us and use some of our hashtags: #BlackFlagRunningClub and @BlackFlagRunningClub. Every post helps. Thank you in advance for your help in building the next big thing to hit San Diego's running community.  

This Week’s Training

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 5

• Run/Walkers – Continue with very easy Intervals at same as last week - the A group is doing 3/2 and the B Group is doing a 3/7 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  – 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. 
• 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 post are detailed instructions on the meeting locations.

Saturday @ 7:15 am - Crown Point for the “10k Fun Run”

Run: Sail Bay Loop at Crown Point
Meet: Crown Point Shores (South) – http://bit.ly/egv7B7
Map: SB to MB Drive & Back, 6.2mi -Click

SD Halfers, Last LONG Run 12-14 miles

We will have a separate run laid out for you later in the week. We’ll be meeting at the same place, same time though.

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/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. 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.