Spring 2019 - Week 6 (2/26/2019)


Tuesday @ 6:15 pm - South Mission Boardwalk

      Saturday @ 7:15 am - Shelter Island to Hilton Bayfront Hotel

      • Meet: Shelter Island / Fishing Pier, http://bit.ly/zw43Sl
      • Map: Shelter Island to Hilton Bayfront, 6.75mi One Way - CLICK

      Social Events:    Click  

      Articles:   Click 

      Schedule: Click  

      Discounts: Click   





      Hey runners!

      We’re off to week 6 and lots of good things happening. This is the last week of training for the SD Half crew before we start taper week. The rest of us are back at it again as we contnue to buid a solid base.  

      Results from timed 10K

      On Tuesday you will want to look at your finishing time for the timed 10K and plug it into the pace calculator. See all the details here 


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

      SD Half Race Prep and Pasta Dinner

      In Friday's post, we will be sending out all the details for our SD Half Pasta Dinner. Save the date of Friday 3/8/19 at 7:15pm 

      Your TEAM SHIRT has arrived

      We will have team shirts available for pickup on both Tuesday and Saturday this week.

      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.

      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. 


      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.

      Knee Pain?

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

      New Runners?  Keep up the Base!

      For new runners, Week 6 starts the next level in getting through the "base" building phase and may be the hardest challenge for some since the mileage increasing while your bodies and minds are still getting wrapped around this whole training thing.  Keep your spirits high, your runs easy and stick to the program of getting your prescribed runs completed. Trust me, after this base building session, it WILL become easier, even though you'll be running further.  Again, if you follow the training schedules and advice and make it out 4x per week, you WILL make it.


      Continuing from Winter Training

      For Beginner and Intermediate Runners CONTINUING from our Winter Program (or who have otherwise been training for the last few months), you can start to make things consistently more “solid” - not busting out every single run, but picking things up every once in a while with that strong base you have set.

      This Week’s Training

      We are off and running in Week overall.  This is the 4th week of the First of Four training Cycles.  

      Specific Training Notes for Week 6

      • Run/Walkers – Continue with very easy Intervals - 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”
      • Intermediate Runners - Continue Base building!  Mid-week runs continue at 4-5 miles each (Half-Full respectively) Plan on easy, steady run for the scheduled distance.  Do not over do it!
      • PR Chasers – Nothing new during this continuation of Base Building. Keep things solid and steady!
      • SD Half Marathon Group - This weekend we start our recovery run and your LONG run has been cut down to 8-10 miles! Everything should be moving along nicely now.  Get through this week and look forward to the start of Taper that begins next week

      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.

      Tuesday @ 6:15 pm -South Mission Boardwalk

          Saturday @ 7:15 am - Shelter Island to Hilton Bayfront Hotel

          Enjoy the water's edge and Marina District along Shelter Island all the way to downtown, through Seaport Village and towards the Hilton Bayfront Hotel to your turnaround point.  Add on Ash Street + 6th ave for a hill, or add-on Harbor Island for flat mileage.

          • Meet: Shelter Island / Fishing Pier, http://bit.ly/zw43Sl
          • Map: Shelter Island to Hilton Bayfront, 6.75mi One Way - CLICK

            SD Halfers, LONG Run 8-10 miles

            We are transitioning into our taper week this weekend and give our bodies time to rest before the big race. 

            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.


             Mission Beach

            999 N. Jetty Rd, San Diego, CA 92109

            Go to S. end of Mission Blvd, turn right (West) into the 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

            Shelter Island, Shoreline Park / Fishing Pier

            1720 Shelter Island Dr, San Diego, CA 92101

            Will meet in the SW end of the fishing pier parking lot, which is about 1/2 way down the Island (heading South).  Please refrain from parking along the West side of the parking lot near the Pier & Store.



            *This is a public fishing pier and park which is busy in the early weekend mornings, and we simply cannot take over the entire place.  There is PLENTY OF PARKING along the entire lot of shelter island.  Please walk some if you have to.  It may even warm you up :)