Spring 2019 - Week 6 (3/2/2019)


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   





Hope everyone is having a great morning and excited about our long run this weekend. This is where the running program gets really fun as our new runners will start to add on time/mile to achieve distances they have never done before. Runners that have been with us for a while start to push their level of fitness and really start preparing for peak performance at the next race. We are off to a great start. Keep up the hard work. This week we will be running around the big bay and looks like the weather will be cooperating with us.

We have a busy week next week as we prepare for RACE WEEK.  Look out for the following:

  • SD Half Expo: Friday 3/13 & Saturday 3/14
  • Pasta Party:  (LOCATION) Friday 3/13 @ 7:15pm
  • Group Run: Regularly Scheduled Run @ 7:15am
  • SD Half Race: Sunday 3/15 - Group Pic at 7:00am / Race Start 7:30am
  • Cheer Station for SD Half: Sunday 3/10 @ 8:30am
  • SD Half After Party: Henry's Pub @ 9:00am ish

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.


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. 


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.

      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.

        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 :)