Watch this video
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 :)
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Hi Team,
We have a recovery run scheduled for this Saturday which basically means we are taking down the milage we typically run on the weekend and going out bodies the opportunity to rest a little and recover from all the miles we typically are asking it. This is a really important aspect of the training program as without these recovery runs built-in we see a high level of injuries and general burn our so please take full advantage of that as this is the last week as some of us will be doing a virtual race this next weekend.
We have started to make some of the announcements related to the summer season and more information will be posted soon. Generally, we have a lot of people that are signed up for the AFC Half which is now a virtual race and even more that want to keep up their running as its seems like the only acceptable form of exercise the states are allowing, so with that will begin the new Summer season starting on Monday 6/1/20. We will follow the same process as we have for the last part of the Spring season with weekly videos until the county and state allow groups of 10 or more to meet. Once they allow groups of 10 or more to meet we will have staggered start times. Run Walk Group at 5:30 pm, Intermediate Group at 6:00 pm and PR Chasers at 6:30 pm on Tuesdays, and for Saturday runs the Run Walkers will start at 7:00 am, Intermediate at 7:30 am and PR Chasers at 8:00 am. We will maintain the staggered start until we are able to meet as a group at the traditional 6:15pm on Tuesdays and 7:15 am on Saturdays. I hope you will help keep the club alive during this time changing time and hope we get to see your faces soon. Sign up today.
We are in Week 18, so plan your runs based on the training schedules. Continuing from last week, we’re in a recovery week.
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.
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)
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
]]>Starting at Laurel and 6th avenue, the starting line area for the Rock n Roll, run an easy loop around Balboa Park.
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This is the big one! The final week! We finished last week with a nice easy long run of anything between 8.5-12miles . This Tuesday we will have another easy run followed by a small discussion on details for tapering and the “Race Review” clinic. See the race prep post if you missed anything.
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 Roll 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/651390495286625/
Free Kickoff Party & Orientation for the Summer running season.
Come join us for an exciting evening where we'll take a look at the 2019 summer season for both full and half marathons! You'll learn how our training plans will prepare you for the race you want to run. We welcome all levels of runners. Whether this is your first race or you're looking to reach a personal record, we offer fully customizable plans to help you achieve your goals. Even if you've never run before, we have a program for you.
If you are thinking about signing up for the summer season this is the time to do it. Hope you will join us as it will be an exciting season filled with new runs, track workouts and a few other surprises I have up my sleeve. (CLICK)
Here are the details for the Rock N Roll Marathon Pasta Party and Awards event.
Date: Friday May 31st, 2018 – Doors open at 6:15pm/ Dinner at 7:15pm
Location: Litle Italy's Loading Dock - 2400 Kettner Blvd #110 San Diego CA 92101
Tickets: $27 per person (Link)
**Ticket sales will close on Thursday 5/30/2019 @12pm
Black Flag will provide you will a full dinner including salad and pasta dinner with bread with a brief awards ceremony. Adult beverages will be available at the CASH bar.
This event requires a minimum of 20 participants. If we have less than 20 we will cancel the event and process refunds.
We will NOT be meeting this weekend - but for those running the race - plan on going to the expo on Friday or Saturday.
Week 20! The last one!!! Remember, we're in a taper, so all runs should be easy and light. You will NOT increase any of your speed, endurance, or power by having strong runs this week. However, you still need to get the same number of days, 3 or 4 this week, to keep your endurance in tune, and body loose. Refer to my earlier “Tapering” email for details. EVERYTHING FROM HERE ON OUT IS EASY!!!
Below are the run maps and the group run locations. At the very bottom of this email are detailed instructions on the meeting locations.
Starting at Laurel and 6th avenue, the starting line area for the Rock n Roll, run an easy loop around Balboa Park.
Clinics & Social, Tuesday
As Always
Please let us know if you have questions.
See ya out there!
Coach Aaron
Detailed Meeting Locations
This is where we will meet on Tuesday. Don’t get lost :)
Balboa Park, RnR Start (Black Flag RC Meeting Spot)
2450 Balboa Dr, San Diego, CA 92101
This is just South of Kate Sessions statue in the large grass area. There are restrooms and water fountains nearby. Parking is street only, and keep in mind that Balboa Drive is a one way street.
]]>_____________________________________________________________
Happy Friday!
Well, the time is finally here after 18 weeks of training we are heading into our last Saturday run of the spring season. It's crazy, I know.
This Saturday we are set for a nice and easy recovery run. Between now and race day we are taking things easy as we want our legs to be fresh. Make sure you look over the rest of the upcoming events because we have a lot going on.
2019 Half Marathon Training - Orientation on Wednesday 5/29/19 @ 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 Roll 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/651390495286625/
Free Kickoff Party & Orientation for the Summer running season.
Come join us for an exciting evening where we'll take a look at the 2019 summer season for both full and half marathons! You'll learn how our training plans will prepare you for the race you want to run. We welcome all levels of runners. Whether this is your first race or you're looking to reach a personal record, we offer fully customizable plans to help you achieve your goals. Even if you've never run before, we have a program for you.
If you are thinking about signing up for the summer season this is the time to do it. Hope you will join us as it will be an exciting season filled with new runs, track workouts and a few other surprises I have up my sleeve. (CLICK)
Here are the details for the Rock N Roll Marathon Pasta Party and Awards event.
Date: Friday May 31st, 2018 – Doors open at 6:15pm/ Dinner at 7:15pm
Location: Litle Italy's Loading Dock - 2400 Kettner Blvd #110 San Diego CA 92101
Tickets: $27 per person (Link)
**Ticket sales will close on Thursday 5/30/2019 @12pm
Black Flag will provide you will a full dinner including salad and pasta dinner with bread with a brief awards ceremony. Adult beverages will be available at the CASH bar.
This event requires a minimum of 20 participants. If we have less than 20 we will cancel the event and process refunds.
This Week’s Training
We are in Week 17, so plan your runs based on the training schedules. The taper has officially started for the Full Marathoners and just about peaking for the Half Marathoners (You can peak at 2 or 3 weeks out). Mid-week runs remain the same, while the weekend long runs will come down a bit. EVERYTHING FROM HERE ON OUT IS EASY!!! Notables for each group are:
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 @ 7:15a - De Anza Cove for “Mission Bay Loop”
Starting at almost the end of the Mission Bay Boardwalk at De Anza Cove, run South on the busy and popular concrete pathway, pass Fiesta Island (or add-on for more) continue around Sea World, over Ingram Bridges, down through Crown Point Park and across the new footbridge through MB RV Park and into De Anza Cove for a loop. Lots of Restrooms & Water Fountains on the loop.
o Add-on: Fiesta Island (Short Loop),+ 2.7mi – http://bit.ly/nA2KYz
o Add-on: Fiesta Island (Long Loop), +4.4mi – http://bit.ly/KeHV9R
o Option: Loop + WMB O&B, 10.1mi - http://bit.ly/Wf5HtV
Clinics & Social, Saturday
As Always
Please let us know if you have questions.
See ya out there!
Coach Aaron
Detailed Meeting Locations
This is where we will meet on Tuesday and/or Saturday. Don’t get lost :)
De Anza Cove/Mission Bay
2750 De Anza Rd, San Diego, CA 92109
Go all the way to end of N. Mission Bay Drive (towards the golf course / mobile home park), turn left onto De Anza Road (towards cul-de-sac) turn left into parking lot. We'll be in SE corner, near pavilion across from bathrooms, but along the parking lot. http://bit.ly/tGLDPn
]]>_____________________________________________________________
Happy Monday Morning!
Another BIG week is under our belt and it ended with a final LONG run all the way from South Mission through Belmont Park to La Jolla Cove (further for some). For many it was the official beginning of the taper by having a “shortened” run of 16-18mi and 11-12mi – who would have thunk that a 16mi run was “shortened”?
We now have less than 2 weeks to go! Can you believe it? This marks the official start of our taper as well, and I’ll be sending out an article on the subject within a day or two.
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 Roll 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/651390495286625/
Free Kickoff Party & Orientation for the Summer running season.
Come join us for an exciting evening where we'll take a look at the 2019 summer season for both full and half marathons! You'll learn how our training plans will prepare you for the race you want to run. We welcome all levels of runners. Whether this is your first race or you're looking to reach a personal record, we offer fully customizable plans to help you achieve your goals. Even if you've never run before, we have a program for you.
If you are thinking about signing up for the summer season this is the time to do it. Hope you will join us as it will be an exciting season filled with new runs, track workouts and a few other surprises I have up my sleeve. (CLICK)
Here are the details for the Rock N Roll Marathon Pasta Party and Awards event.
Date: Friday May 31st, 2018 – Doors open at 6:15pm/ Dinner at 7:15pm
Location: Litle Italy's Loading Dock - 2400 Kettner Blvd #110 San Diego CA 92101
Tickets: $27 per person (Link)
**Ticket sales will close on Thursday 5/30/2019 @12pm
Black Flag will provide you will a full dinner including salad and pasta dinner with bread with a brief awards ceremony. Adult beverages will be available at the CASH bar.
This event requires a minimum of 20 participants. If we have less than 20 we will cancel the event and process refunds.
This Week’s Training
We are in Week 17, so plan your runs based on the training schedules. The taper has officially started for the Full Marathoners and just about peaking for the Half Marathoners (You can peak at 2 or 3 weeks out). Mid-week runs remain the same, while the weekend long runs will come down a bit. EVERYTHING FROM HERE ON OUT IS EASY!!! Notables for each group are:
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 @ 7:15a - De Anza Cove for “Mission Bay Loop”
Starting at almost the end of the Mission Bay Boardwalk at De Anza Cove, run South on the busy and popular concrete pathway, pass Fiesta Island (or add-on for more) continue around Sea World, over Ingram Bridges, down through Crown Point Park and across the new footbridge through MB RV Park and into De Anza Cove for a loop. Lots of Restrooms & Water Fountains on the loop.
o Add-on: Fiesta Island (Short Loop),+ 2.7mi – http://bit.ly/nA2KYz
o Add-on: Fiesta Island (Long Loop), +4.4mi – http://bit.ly/KeHV9R
o Option: Loop + WMB O&B, 10.1mi - http://bit.ly/Wf5HtV
Clinics & Social, Saturday
As Always
Please let us know if you have questions.
See ya out there!
Coach Aaron
Detailed Meeting Locations
This is where we will meet on Tuesday and/or Saturday. Don’t get lost :)
De Anza Cove/Mission Bay
2750 De Anza Rd, San Diego, CA 92109
Go all the way to end of N. Mission Bay Drive (towards the golf course / mobile home park), turn left onto De Anza Road (towards cul-de-sac) turn left into parking lot. We'll be in SE corner, near pavilion across from bathrooms, but along the parking lot. http://bit.ly/tGLDPn
]]>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 :)
_____________________________________________________________*
I can't believe we are almost done with the Spring 2019 season with only 4 more group runs before the race. We are in taper mode as we begin the recovery process so our legs fell freash for the race. This post has a lot of info in it so make sure you look it over. We have a big group run on Saturday and a fun social event set for Saturday evening.
See you in the morning.
After much deliberation, we have decided to move our social event for this weekend to the Punch Bowl Social Club. Knowing we have a start of a new season coming and our awards ceremony which will have a ticket price to it we thought it would be best to scale back and pick a free event to save everyone a little money. So this weekend we are heading to:
This is an open event so friends and family are invited to participate in the fun. See you then.
If you are thinking about signing up for the summer season this is the time to do it before prices go up on 5/18/2019. Hope you will join us as it will be an exciting season filled with new runs, track workouts and a few other surprises I have up my sleeve. (CLICK)
Here are the details for the Rock N Roll Marathon Pasta Party and Awards event.
Date: Friday May 31st, 2018 – Doors open at 6:15pm/ Dinner at 7:15pm
Location: Litle Italy's Loading Dock - 2400 Kettner Blvd #110 San Diego CA 92101
Tickets: $27 per person (Link)
**Ticket sales will close on Thursday 5/30/2019 @12pm
Black Flag will provide you will a full dinner including salad and pasta dinner with bread with a brief awards ceremony. Adult beverages will be available at the CASH bar.
This event requires a minimum of 20 participants. If we have less than 20 we will cancel the event and process refunds.
We are in Week 15, 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.
Below are the run maps and the group run locations. At the very bottom of this email are detailed instructions on the meeting locations.
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 :)
Please let us know if you have questions.
See ya out there!
Coach Aaron (AKA The Gypsy Kingpin)
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
]]>Starting at almost the end of the Mission Bay Boardwalk at De Anza Cove, run South on the busy and popular concrete pathway on an Out & Back Run.
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 :)
_____________________________________________________________*
Happy Monday Runners! We had a great run on Saturday despite the rain and finish off week 16. It was the longest run for the Full marathon program with a lot of people doing over 20 miles.
Onto this week . . . Week 17 we begin our tapper in preparation for race day.
After much deliberation, we have decided to move our social event for this weekend to the Punch Bowl Social Club. Knowing we have a start of a new season coming and our awards ceremony which will have a ticket price to it we thought it would be best to scale back and pick a free event to save everyone a little money. So this weekend we are heading to:
This is an open event so friends and family are invited to participate in the fun. See you then.
If you are thinking about signing up for the summer season this is the time to do it before prices go up on 5/18/2019. Hope you will join us as it will be an exciting season filled with new runs, track workouts and a few other surprises I have up my sleeve. (CLICK)
We are in Week 15, 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.
Below are the run maps and the group run locations. At the very bottom of this email are detailed instructions on the meeting locations.
Starting at almost the end of the Mission Bay Boardwalk at De Anza Cove, run South on the busy and popular concrete pathway on an Out & Back Run.
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 :)
Please let us know if you have questions.
See ya out there!
Coach Aaron (AKA The Gypsy Kingpin)
This is where we will meet on Tuesday and/or Saturday. Don’t get lost :)
De Anza Cove/Mission Bay
2750 De Anza Rd, San Diego, CA 92109
Go all the way to end of N. Mission Bay Drive (towards the golf course / mobile home park), turn left onto De Anza Road (towards cul-de-sac) turn left into parking lot. We'll be in SE corner, near pavilion across from bathrooms, but along the parking lot. http://bit.ly/tGLDPn
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
]]>____________________________________________
Hi Everyone,
This is it, the biggest run of the season. Many of you will be running more miles tomorrow than you have ever run before and we want to give you a big congratulations. Training for a marathon is a big task and we are so excited to see how far everyone has come. We want to encourage runners to try and stick around tomorrow after your run if you can to provide some moral support to the runners that are going further. We will also be hosting a potluck so it should be a fun day all around. See you in the morning.
This Saturday is an all hands potluck. We ask everyone to bring something to share with 3-4 other people. We need to celebrate the longest run of the season and give you a reason to stick around until the last runner comes in. We all know this is an individual sport but we also know how good it feels to have people cheer you in and give a high five when you have just run your longest run. It’s always a good time and it looks like the weather is going to be great. Bring your food or drink contribution to the warm up area and we will hold it while everyone is out on the run and have it set up when you come back.
If you are thinking about signing up for the summer season this is the time to do it before prices go up on 5/18/2019. Hope you will join us as it will be an exciting season filled with new runs, track workouts and a few other surprises I have up my sleeve. (CLICK)
We are in Week 16, so plan your runs based on the training schedules. We are on way to our LONGEST run in just under 2 weeks already so we’re on the way back up. Notables for each group are:
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.
Simple. . . It’s just a big-ass, long run! It covers Crown Point, Ocean Beach, Pt. Loma, Downtown, Old Town and Mission Bay and it based on an old San Diego favorite “Tour of San Diego” - named for obvious reasons. The transition from Ocean Beach to Pt. Loma is up and over a road called “Hill Street” :) The extended 22.5 mi option goes further into downtown, then UP A St andUP into Balboa Park for additional mileage and hills.
As Always
Please let us know if you have questions.
See ya out there!
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
]]>
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Everyone has been training so hard and putting in the hard work in preparation for your next big race. As part of all successful training approach, you need to find a balance between putting in the level of effort that's required and feeding your passion for the sport. The reality is the best-laid training program doesn't mean anything if you can't bring yourself to do it. This weeks core focus is "Making Running Fun Again". We hope this week running adventure reignites the FUN FACTOR for you and you feel good as we knock out the longest miles of the season.
IMPORTANT: add yourself to the Strava Black Flag Running Club section. You will need this for Tuesday's run.
We are in Week 16, so plan your runs based on the training schedules. We are on way to our LONGEST run in just under 2 weeks already so we’re on the way back up. Notables for each group are:
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.
Simple. . . It’s just a big-ass, long run! It covers Crown Point, Ocean Beach, Pt. Loma, Downtown, Old Town and Mission Bay and it based on an old San Diego favorite “Tour of San Diego” - named for obvious reasons. The transition from Ocean Beach to Pt. Loma is up and over a road called “Hill Street” :) The extended 22.5 mi option goes further into downtown, then UP A St andUP into Balboa Park for additional mileage and hills.
As Always
Please let us know if you have questions.
See ya out there!
Coach Aaron
Detailed Meeting Locations
This is where we will meet on Tuesday and/or Saturday. Don’t get lost :)
Piazza della Famiglia
The Piazza della Famiglia is located in Little Italy at (523 W Date St San Diego CA 92101) on the corner on India and W Date Street. Parking is always hard but all meters are free after 6 pm and we will need to find street parking. Parking near the Country administration building and walking up might be your best bet.
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
]]>
____________________________________________
Good Morning!
PLEASE READ EVERYTHING
This weekend is the train run which is one of the most requested runs of the season. It is important that everyone reads everything as this run is a little different than most of the runs as you must buy tickets in advance and it's a one-way course which means the only way to make it back is to run it. (or take an Uber)
We basically will have two start times one for the train at 6:10am and the other for people doing less than 16 miles with a start time at 7:15am. If you are really excited about the train run but you think 16 miles is a little much you are still welcome to do the train and Uber back for the remaining miles based on what's on the schedule. I have already heard of people making plans to do this so if this is something you are interested in " go for it". Don't even think twice about cutting the run short or feeling bad about it, I would actually prefer you do it with us.
What an awesome race! Everyone looked so strong coming up that final big hill. I guess our hill training made an impact. :) Congratulations to everyone, and we can't wait to hear all the stories!
This weekend we have the long-awaited train run, this is always a favorite.
We will be departing on the 6:33AM train.
The full set of details for the train run can be found at this LINK but below is the high-level information you need for this weekend.
We will have two groups of runner this weekend. If you are doing the train run you will be doing a minimum of 16 miles. If you are doing less than that, it will be an out and back from the Solana Beach train station.
Do I Really Have to Run 16mi This Weekend?
We have the Train Run this weekend which is a one-way, 16 mi run meaning there is no cutting short. YES, We WILL have an alternate Coastal Run going up to 12-14mi for those not able or wanting to do 16 yet. **DO NOT RISK going out trying to do 16mi just because it sounds cool or challenging. I will have more info later in the week on the details.
Upcoming Events - You will want to know about
After a nice ‘down’ week for most of us and nearly perfect weather long run on Saturday, we’re off to a big week of training as we’re going BACK UP in mileage and intensity. We are gearing up for the last big push towards our LONGEST run of the training. You’ll see below that all of our runs are now longer, and our mid-week runs are bumping up some too.
In addition to adding a bit of mileage to our Mon and Wed runs for most everyone, our Thursday runs bump up more mileage to cover what we call “Medium Long Run” (MLR) distance.
As mentioned above, we’re back UP this week. Everyone’s weekly mileage is bumping up a bit starting this week. This includes the R/W Interval Group bumping up to the next set of intervals at 2/8 or 2/13. Notables for each group are:
These guidelines are for those of us NOT doing the LJHM this weekend.
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.
This run is real easy and needs little description . . . Ride the train from Solana Beach to Oceanside, run back. There is the main run + a few different variations for those who need to add-on.
o Add-on, Up North (Get it done first): http://bit.ly/QULclU
o Add-on, Down South (Wait till end): http://bit.ly/QULuJq
For those NOT running the train run, we’ll still meet and start/end at the Train Station.
As Always
Please let us know if you have questions.
See ya out there!
Coach Aaron
Detailed Meeting Locations
This is where we will meet on Tuesday and/or Saturday. Don’t get lost :)
Solana Beach Train Station
105 N. Cedros Ave, Solana Beach, CA 92075
I-5 to Lomas Santa Fe, West on Lomas Santa Fe, Right on N. Cedros Ave. Train Station is on left - park in public parking lots or streets. You can also park up on Rios Avenue. This area can become very busy and crowded if travel season is high. Plan on a good 5-10-15 min walk if you have to park a few blocks up the street.
We will be meeting at the Bill's Auto Repair Shop directly across the street (Hopefully he won't be standing out front as he is here on the Map - http://goo.gl/maps/EAqa ) I will have my truck pulled in there. Use the restrooms and drinking fountain inside the train station but don't loiter around inside the station.
]]>
____________________________________________
Good Morning! I hope everyone had a great weekend, whether you did the run with us on Saturday or ran the La Jolla Half.
Happy Week 15. Our mileage is up and this is the final big push heading into Rock N Roll. But first, some updates from last week and more...
What an awesome race! Everyone looked so strong coming up that final big hill. I guess our hill training made an impact. :) Congratulations to everyone, and we can't wait to hear all the stories!
This weekend we have the long-awaited train run, this is always a favorite.
We will be departing on the 6:33AM train.
The full set of details for the train run can be found at this LINK but below is the high-level information you need for this weekend.
We will have two groups of runner this weekend. If you are doing the train run you will be doing a minimum of 16 miles. If you are doing less than that, it will be an out and back from the Solana Beach train station.
Do I Really Have to Run 16mi This Weekend?
We have the Train Run this weekend which is a one-way, 16 mi run meaning there is no cutting short. YES, We WILL have an alternate Coastal Run going up to 12-14mi for those not able or wanting to do 16 yet. **DO NOT RISK going out trying to do 16mi just because it sounds cool or challenging. I will have more info later in the week on the details.
Upcoming Events - You will want to know about
After a nice ‘down’ week for most of us and nearly perfect weather long run on Saturday, we’re off to a big week of training as we’re going BACK UP in mileage and intensity. We are gearing up for the last big push towards our LONGEST run of the training. You’ll see below that all of our runs are now longer, and our mid-week runs are bumping up some too.
In addition to adding a bit of mileage to our Mon and Wed runs for most everyone, our Thursday runs bump up more mileage to cover what we call “Medium Long Run” (MLR) distance.
As mentioned above, we’re back UP this week. Everyone’s weekly mileage is bumping up a bit starting this week. This includes the R/W Interval Group bumping up to the next set of intervals at 2/8 or 2/13. Notables for each group are:
These guidelines are for those of us NOT doing the LJHM this weekend.
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.
Starting at the old Naval Training Center (NTC) in the NE corner of the park (parking lot right at Cushing Rd), head out SW out of the park, over the Halsey Rd Bridge. Cut back and underneath the Harbor Drive Bridge to enter Spanish Landing Park. Continue out to Harbor Island, heading West to end to cul-de-sac for 3.3mi one-way. Option is to skip Harbor Island and continue around SD harbor on Harbor Drive to your turnaround.
This run is real easy and needs little description . . . Ride the train from Solana Beach to Oceanside, run back. There is the main run + a few different variations for those who need to add-on.
o Add-on, Up North (Get it done first): http://bit.ly/QULclU
o Add-on, Down South (Wait till end): http://bit.ly/QULuJq
For those NOT running the train run, we’ll still meet and start/end at the Train Station.
As Always
Please let us know if you have questions.
See ya out there!
Coach Aaron
Detailed Meeting Locations
This is where we will meet on Tuesday and/or 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. http://bit.ly/cvkwhT
Solana Beach Train Station
105 N. Cedros Ave, Solana Beach, CA 92075
I-5 to Lomas Santa Fe, West on Lomas Santa Fe, Right on N. Cedros Ave. Train Station is on left - park in public parking lots or streets. You can also park up on Rios Avenue. This area can become very busy and crowded if travel season is high. Plan on a good 5-10-15 min walk if you have to park a few blocks up the street.
We will be meeting at the Bill's Auto Repair Shop directly across the street (Hopefully he won't be standing out front as he is here on the Map - http://goo.gl/maps/EAqa ) I will have my truck pulled in there. Use the restrooms and drinking fountain inside the train station but don't loiter around inside the station.
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We are on for the pasta dinner and movie night set for tonight Friday 4/26 at 7:15pm.
Location: Current Apt Building 1551 Union Street San Diego CA 92101
The La Jolla Half has an earlier start and in typical fashion, we will meet for a group picture 30 min prior to the start of the race at 6:00am. See the race details link for full details. (CLICK)
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There is a lot going on so be sure to look over all the details. We kick off the weekend with a pasta dinner and movie night which is going to be super fun. If you are not running La Jolla and still need to get our miles in we will have our normal group run Saturday morning. If you are running Sunday be sure not to miss the group picture which will be at 6:00 am sharp which means you need to meet up with the group around 5:30 am/5:45 am. And last but not least we have the cheer station. If you are not running please come out and support the BLACK FLAG team.
There is a lot going on and looking forward tp spending the weekend with all you.
For those of you running La Jolla Half this weekend click here for all the details you need to know. We will do a full race prep on Tuesday after the group run.
I wanted to put it out that we are looking for a community room to host our 2019 awards ceremony at. The event will be on May 31, 2019 at 6:15am. Ideally, we would like to be in the downtown area because that is where the expo is at but we can be flexible. If you have a connection someplace please let me know. Thank you for your support.
We are on for the pasta dinner and movie night set for tonight Friday 4/26 at 7:15pm.
Location: Current Apt Building 1551 Union Street San Diego CA 92101
Facebook Cheer Zone Event Post: https://www.facebook.com/events/1522590691200354/
Please consider joining us cheer on our runners! For those not running, family and/or friends, we usually designate an area to meet up and cheer on the runners. It’s a great time to show some spirit and boost morale for everyone running! We will be at the Mile 12 hill starting around 8:00am (to see the leaders) The majority of runners will be passing through beginning around 8:15-8:45 am. We’ll meet at the corner of Spindrift Drive and St. Louis Terrace. Here's a link to help you find it: https://goo.gl/maps/gLs1s Where to park: Park in La Jolla village, around Blue Bird Lane. Walk down to Spindrift (< 1mile) from there.
Many of us are running LJ Half, many are not. If this is your goal race, then this is the big final push and Taper. If you are continuing on to the RnR race AND running LJ Half, you have a choice if you want to push hard or not. If you are NOT running the race, but continuing onto the RnR, then you have a slightly different path:
Remember, running very hard (hard training runs or racing) – is very stressful to the body so you HAVE to actively plan your schedules around the types of running you’re doing.
As I mentioned above, we are in a Taper week for La Jolla Half. In regards to training, we are resting up for race day. As for the RnR group, we are 6 weeks away from the big race and we are in our last cycle of building up mileage....this means that for the Full Marathoners you will see you Thursday and Saturday runs are creeping up. Some notable items for each group:
Below are the run maps and the group run locations. At the very bottom of this post are detailed instructions on the meeting locations.
From Crown Point, head North around Sail Bay to the ocean and head North into La Jolla along the beautiful “bike path” and neighborhood of La Jolla. It’s an Out & Back, so turn around where your schedules tells you, but you can easily get all the way to the Cove for a 15mi run, or the Shores, and further if you wish.
As Always
Please let us know if you have questions.
See ya out there!
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.
]]>We have our pasta dinner and movie night set for Friday 4/26. If you have not got your ticket yet please do so as we need to have a minimum of 20 people signed up if we are going to do it. Details: CLICK
Tickets: CLICK
The La Jolla Half has an earlier start and in typical fashion, we will meet for a group picture 30 min prior to the start of the race at 6:00am. See the race details link for full details. (CLICK)
____________________________________________
Hello Runners and Happy Week 14!! Man, it’s going by fast! We finished an AWESOME 13th week with a recovery week and now we are back up in milage and some of us are doing La Jolla Half this weekend.
Congrats everyone for making it this far!! Now the fun begins>>>>>>
For those of you running La Jolla Half this weekend click here for all the details you need to know. We will do a full race prep on Tuesday after the group run.
I wanted to put it out that we are looking for a community room to host our 2019 awards ceremony at. The event will be on May 31, 2019 at 6:15am. Ideally, we would like to be in the downtown area because that is where the expo is at but we can be flexible. If you have a connection someplace please let me know. Thank you for your support.
****We need to have 20 people sign up for this and the deadline is quickly approaching.We are closing this event on Thursday at 3:00pm.
We have our pasta dinner and movie night set for Friday 4/26. If you have not got your ticket yet please do so as we need a minimum of 20 people signed up if we're going to do it. Details: CLICK
Tickets: CLICK
Also, help us pick which movie we should watch. The survey is on the Facebook event page.
Facebook Cheer Zone Event Post: https://www.facebook.com/events/1522590691200354/
Please consider joining us cheer on our runners! For those not running, family and/or friends, we usually designate an area to meet up and cheer on the runners. It’s a great time to show some spirit and boost morale for everyone running! We will be at the Mile 12 hill starting around 8:00am (to see the leaders) The majority of runners will be passing through beginning around 8:15-8:45 am. We’ll meet at the corner of Spindrift Drive and St. Louis Terrace. Here's a link to help you find it: https://goo.gl/maps/gLs1s Where to park: Park in La Jolla village, around Blue Bird Lane. Walk down to Spindrift (< 1mile) from there.
Many of us are running LJ Half, many are not. If this is your goal race, then this is the big final push and Taper. If you are continuing on to the RnR race AND running LJ Half, you have a choice if you want to push hard or not. If you are NOT running the race, but continuing onto the RnR, then you have a slightly different path:
Remember, running very hard (hard training runs or racing) – is very stressful to the body so you HAVE to actively plan your schedules around the types of running you’re doing.
As I mentioned above, we are in a Taper week for La Jolla Half. In regards to training, we are resting up for race day. As for the RnR group, we are 6 weeks away from the big race and we are in our last cycle of building up mileage....this means that for the Full Marathoners you will see you Thursday and Saturday runs are creeping up. Some notable items for each group:
Below are the run maps and the group run locations. At the very bottom of this post are detailed instructions on the meeting locations.
From Crown Point, head North around Sail Bay to the ocean and head North into La Jolla along the beautiful “bike path” and neighborhood of La Jolla. It’s an Out & Back, so turn around where your schedules tells you, but you can easily get all the way to the Cove for a 15mi run, or the Shores, and further if you wish.
As Always
Please let us know if you have questions.
See ya out there!
Coach Aaron
Detailed Meeting Locations
This is where we will meet on Tuesday and/or Saturday. Don’t get lost :)
County Admin Building @ Waterfront Park
1675 N Harbor Drive, San Diego, CA 92101 - (Address is not exact)
We will be meeting at the fountain on the west side of the county admin building. Street parking is free after 6 pm so park wherever you can find a spot. There is generally parking around on both N Harbor Drive and Pacific Coast Highway. There is a set of restrooms and water fountains in this area too. 1675 N Harbor Dr, San Diego, CA 921
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.
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We have a nice easy run for you this weekend, long and flat. Also, make sure you look over this post as it has lots of info on the social event this weekend and the upcoming pasta dinner/movie night.
See you in the AM.
We have another social event set for this Saturday at the Lamplighter. You know the drill, everyone is welcome to come and looking forward to hanging out with everyone. See you at 8:15pm
Details: Click
We have our pasta dinner and movie night set for Friday 4/26. If you have not got your ticket yet please do so as we need to have a minimum of 20 people signed up if we are going to do it. Details: CLICK
Tickets: CLICK
I wanted to put it out that we are looking for a community room to host our 2019 awards ceremony at. The event will be on May 31, 2019 at 6:15am. Ideally, we would like to be in the downtown area because that is where the expo is at but we can be flexible. If you have a connection someplace please let me know. Thank you for your support.
Yes, for all of you!!!! And after 3 weeks straight of hill training, plus a few rough long runs . . . IT’S TIME FOR SOME RECOVERY!!
As I mentioned above, we are in a recovery week. In regards to training, means that your overall weekly mileage will be less and we will not be doing any specialty runs or workouts. It is designed to give your body and mind a rest we have been pounding the pavement pretty hard recently. Some notable items for each group:
Below are the run maps and the group run locations. At the very bottom of this post are detailed instructions for the meeting locations.
Starting at Tidelands Park in Coronado, run the popular pathway clockwise till you get to the Hotel Del then verge off the usual path to head out South down the Silver Strand. Hit your half way point? Turnaround and come home. (Mapped up to 11mi one way, 22mi round trip)
Please let us know if you have questions.
See ya out there!
Coach Aaron
Detailed Meeting Locations
This is where we will meet on Tuesday and/or Saturday. Don’t get lost :)
Coronado, Tidelands Park
2099 Mullinex Dr, Coronado, CA 92118
Coming from San Diego over Coronado Bridge, stay in far right lane, exit Glorietta Blvd, right onto Mullinex into park, all the way to end. We're in the far East end of the park, along the water's edge, towards the bridge. There are restrooms and water fountains.
*This is a great run, but a busy area and limited parking. Tidelands park can be a madhouse on Saturday mornings as there are ball fields out there and the Saturday morning soccer moms can be out in force. If you’re not “early”, plan to park out on Mullinex Rd, or possibly even further – meaning you could be faced with a good hike, so try to get there earlier than normal.
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We're really moving along with our training. This is the last full week before La Jolla and if you are doing the Rock N Roll Full, you have noticed that the mileage has started to creep up. Full Marathoners should hold on tight because we have some big miles in-store over the next few weeks. It's going to be fun!
We have another social event set for this Saturday at the Lamplighter. You know the drill, everyone is welcome to come and looking forward to hanging out with everyone. See you at 8:15pm
Details: Click
We have another new run planned this week and I am excited to get your feedback. In short, we are meeting in Old Town and riding the trolley down to Seaport Village and running back. Sound's easy, right?!
This is what you need to know:
You will need to purchase a one-way ticket for the trolley on the Green Line. It's $2.00 if you have a compass card, and if not, you will need to purchase a compass card for $2.50. I recommend arriving early so you have time to get everything situated. I heard you could download the app and do it that way too but I haven't figured it out yet.
We are meeting at the Trolley Platform located at 4005 Taylor Street San Diego CA at 6:15PM sharp. Parking is all over the place, but I recommend you park directly across the platform in the trolley parking lot.
Trolley Schedule:
Departs: Old Town Transit Station / Trolley Leaves at 6:22 pm
Arrives: Seaport Village Station at 6:33 pm
We will do a quick warm-up at the trolley stop and you will be on your way. It’s a good idea to bring water with you on this run.
**You can leave your keys and jackets at the truck but don't take them with you on the trolley.
We want to send out a BIG congratulation to everyone that did Ragnar and the Beach & Bay Half Marathon this weekend! Both are awesome events. Great job everyone!
We have our pasta dinner and movie night set for Friday 4/26. If you have not got your ticket yet please do so as we need to have a minimum of 20 people signed up if we are going to do it. Details: CLICK
Tickets: CLICK
I wanted to put it out that we are looking for a community room to host our 2019 awards ceremony at. The event will be on May 31, 2019 at 6:15am. Ideally, we would like to be in the downtown area because that is where the expo is at but we can be flexible. If you have a connection someplace please let me know. Thank you for your support.
Yes, for all of you!!!! And after 3 weeks straight of hill training, plus a few rough long runs . . . IT’S TIME FOR SOME RECOVERY!!
As I mentioned above, we are in a recovery week. In regards to training, means that your overall weekly mileage will be less and we will not be doing any specialty runs or workouts. It is designed to give your body and mind a rest we have been pounding the pavement pretty hard recently. Some notable items for each group:
Below are the run maps and the group run locations. At the very bottom of this post are detailed instructions for the meeting locations.
Starting at Tidelands Park in Coronado, run the popular pathway clockwise till you get to the Hotel Del then verge off the usual path to head out South down the Silver Strand. Hit your half way point? Turnaround and come home. (Mapped up to 11mi one way, 22mi round trip)
Please let us know if you have questions.
See ya out there!
Coach Aaron
Detailed Meeting Locations
This is where we will meet on Tuesday and/or Saturday. Don’t get lost :)
Trolley Run Details:
Trolley Platform located at 4005 Taylor Street San Diego CA at 6:15PM sharp. Parking is all over the place, but I recommend you park directly across the platform in the trolley parking lot.
Coronado, Tidelands Park
2099 Mullinex Dr, Coronado, CA 92118
Coming from San Diego over Coronado Bridge, stay in far right lane, exit Glorietta Blvd, right onto Mullinex into park, all the way to end. We're in the far East end of the park, along the water's edge, towards the bridge. There are restrooms and water fountains.
*This is a great run, but a busy area and limited parking. Tidelands park can be a madhouse on Saturday mornings as there are ball fields out there and the Saturday morning soccer moms can be out in force. If you’re not “early”, plan to park out on Mullinex Rd, or possibly even further – meaning you could be faced with a good hike, so try to get there earlier than normal.
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It looks like it is going to be a quite group on Saturday because we have so many runners doing races such as Rangna, Beaches & Bay Half Marathon and Boston. We wish them all the best of luck and can't wait to hear how everything goes. We Have a nice run planned along the water Saturday morning. Many of us have done this course before so there shouldn't be any surprises. In other good news, this course has no hills in it. YAAA.
See everyone on Saturday.
We are in Week 12 and beginning Phase 3 of the training. That means we’re back UP again this week in both intensity and overall weekly mileage. After a recovery week, you should be ready to get back out there with our longest training runs of the season coming this weekend. Some notable items for each group:
This weekend is Ragnar a 2 day, 200-mile relay race going from Huntington Beach to San Diego. We have a group from the club that will be taking this race on and we want to wish you the best of luck.
Below are the run maps* and the group run locations. At the very bottom of this email are detailed instructions on the meeting locations.
Please let us know if you have questions.
Ciao for now!
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.
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A BIG PHAT CONGRATULATIONS to everyone who came out and tackled the run on Saturday. I think it was probably one of the more challenging runs we have done to date and even though it was hard we got through it. These big hills are really going to pay off for those of use running La Jolla Half. This is the last big week of hills before we taper for La Jolla. Keep up the hard work.
Things are getting rewarding!! For NOOBIES . . . Your training is paying off and if you don’t think so . . . recall back about 11-12 weeks and ask yourself if you would have been able to tackle that hill like that? Congrats again!
During the first few weeks of training, everyone was super-duper excited to be training – with many asking me when we’re going to do “real workouts” like hills and sprints and strength and all of that other stuff that too many runners think way too highly of. Frankly, those are some of the least important tools in your long distance training big picture bag. Almost half of us are no longer training.
But, if you’re still with us, you’ve learned what the tools are – long, slow, easy runs with a lot of time on your feet, mentally tackling each workout with ease!!! But, now I’m sensing that the question is “are we done with hills yet”? Well, only a week left, and then the downhill taper into LJ Half Marathon, then shifting gears a bit. So, let’s kick the crap out of the run tomorrow, add in one more hill option this Saturday (again, optional but YES, you should do it and kick it’s ass too!) and then blast into the last phase of training!!
We are in Week 12 and beginning Phase 3 of the training. That means we’re back UP again this week in both intensity and overall weekly mileage. After a recovery week, you should be ready to get back out there with our longest training runs of the season coming this weekend. Some notable items for each group:
This weekend is Ragnar a 2 day, 200-mile relay race going from Huntington Beach to San Diego. We have a group from the club that will be taking this race on and we want to wish you the best of luck.
Below are the run maps* and the group run locations. At the very bottom of this email are detailed instructions on the meeting locations.
Starting at the Morley Field Sports Complex, various loops with options through Balboa Park, Zoo Place and up Pershing Dr.
Clinics & Social, Tuesday
Please let us know if you have questions.
Ciao for now!
Coach Aaron
Detailed Meeting Locations
This is where we will meet on Tuesday and/or Saturday. Don’t get lost :)
Morley Field Sports Complex, Florida Canyons
3300 Texas St, San Diego, CA 92104
We'll at the East end of the parking lot at the end of Texas Street. Technically at the corner of Jacaranda Pl and Texas, but it's all one big parking lot. We'll be on the North East side in the grassy area along the edge of the parking lot. Parking Lot View: http://bit.ly/fhYRq5
There are restrooms, but about ¼ mile away at the Tennis area North of the lot we meet in. http://bit.ly/fqXF20
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.
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Everyone did a great job on Tuesday with our hill repeats. I know these are hard but they will pay off. This weekend we have a new course out at Mission Trails. There will be two options available and one is a trail option. We will have to make a call in the morning as to what the trail conditions look like but I am thinking we will be ok and there will likely be some water in the streams which is always nice.
Looking forward to seeing you in the morning.
Since we’re in it full swing, I’ve got a great article/reference email being tidied up and sent to you in just a bit. It discusses everything “hills”. We have another good week of Hill Training, including our “Torrey Pines Pleasure Seeker” this weekend. Bring on La Jolla!
Interval Groups = Split-Off Half vs. Full
Starting in Week 11 (Phase 3) the Beginner / Interval half vs full marathoners finally split off from each other in overall weekly minutes, primarily in the Saturday long runs. The half marathoners will continue a very gradual increase and level-off, while the full marathoners will continue on a more rapid increase. For instance, in 2 weeks, the half marathoners will do 110min while the full marathoners will do 130min. Similarly, mid-week runs differ by 10min each. NOTE: The intervals remain the same for both A and B groups.
This Week’s Training
We are in Week 9 and beginning Phase 3 of the training. That means we’re back UP this week in both intensity and overall weekly mileage. After a recovery week, you should be ready to get back out there with our longest training runs of the season coming this weekend. Some notable items for each group:
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.
This will be a newer run for us and excited to get your feedback. We will be meeting on the Santee side of Mission Trails at the dirt parking lot at Bushy Hill Road. You can park in the parking lot or along the street. There are bathrooms in the area but they are a little walk so just be prepared. There is also no water along most of the course so if you have a hydration pack this would be a good run to bring it with you.
You will have two option for this run option 1 is for a more experienced runner as it is a really hard run and will take you longer than you expect. The 2nd option is a standard out and back which should be ok for most runners.
We will arrive 15-20 minutes before each group run to make ourselves available for questions, tips, etc.. We also plan to stay afterward 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 Location
This is where we will meet on Saturday. Don’t get lost :)
Mission Trails (Santee Side)
Bushy Hill Dr , San Diego, CA 92071 - (Address is not exact/ dirt parking lot)
We'll meet at the dirt parking lot on Bushy Hill Dr. You can park in the lot of along the road. Bathrooms in the campground will be available but let be mindful of the noise level as there is a campground in the area. https://tinyurl.com/ybd8exs9
Meet: Morley Field Sports Complex - http://bit.ly/fqXF20
Map: Click
Social: Station Tavern 2204 Fern St., San Diego, CA 92104
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Good Morning and CONGRATULATIONS! There is a lot of high fives that need to go around. We had a small group take on the Encinitas Half this weekend while the rest of us did Torrey Pines Hill. Fun Times for everyone.
This week we are back at it again with Florida Canyon and more hill repeats.
Since we’re in it full swing, I’ve got a great article/reference email being tidied up and sent to you in just a bit. It discusses everything “hills”. We have another good week of Hill Training, including our “Torrey Pines Pleasure Seeker” this weekend. Bring on La Jolla!
Interval Groups = Split-Off Half vs. Full
Starting in Week 11 (Phase 3) the Beginner / Interval half vs full marathoners finally split off from each other in overall weekly minutes, primarily in the Saturday long runs. The half marathoners will continue a very gradual increase and level-off, while the full marathoners will continue on a more rapid increase. For instance, in 2 weeks, the half marathoners will do 110min while the full marathoners will do 130min. Similarly, mid-week runs differ by 10min each. NOTE: The intervals remain the same for both A and B groups.
This Week’s Training
We are in Week 9 and beginning Phase 3 of the training. That means we’re back UP this week in both intensity and overall weekly mileage. After a recovery week, you should be ready to get back out there with our longest training runs of the season coming this weekend. Some notable items for each group:
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.
Starting at the Morley Field Sports Complex, various loops with options through Balboa Park, Zoo Place and up Pershing Dr.
o Morley Field Short Loop, 3.4mi - http://bit.ly/1h14oYM
o Morley Field Loop, 3.7mi - http://bit.ly/16dMpXX
o Bonus Loops: Florida Canyon + Balboa, 5.6mi - http://bit.ly/1h148Jd
Clinics & Social, Tuesday
We will arrive 15-20 minutes before each group run to make ourselves available for questions, tips, etc.. We also plan to stay afterward 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 :)
Morley Field Sports Complex, Florida Canyons
3300 Texas St, San Diego, CA 92104
We'll at the East end of the parking lot at the end of Texas Street. Technically at the corner of Jacaranda Pl and Texas, but it's all one big parking lot. We'll be on the North East side in the grassy area along the edge of the parking lot. Parking Lot View: http://bit.ly/fhYRq5
There are restrooms, but about ¼ mile away at the Tennis area North of the lot we meet in. http://bit.ly/fqXF20
Mission Trails
880 Bushy Hill Dr., Santee, CA 92071
We will be meeting in the dirt parking lot on the Santee side of Mission Trails.
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I am going to assume that everyone loved the hill we did as part of our training on Tuesday. This hill training is really going to make all the difference come race day for both La Jolla and Rock N Roll. I know they are challenging but totally worth it.
This weekend we have another hill for you as we head back up Torrey Pines but from the other side this time. See you in the morning.
Don't forget we have a social event this Sunday at Coin-Op.
I want to give a big thank you to Heather, Robyn, and Scott for helping out on Tuesday. We don't often have a situation as we did on Tuesday but it's awesome to know we have people willing to step up. Thank you, everyone, for accommodating us and for those that helped behind the scenes to make it all happen. You guys are the best. I am back for Saturday's run so no more slacking.
Every year we host two events (Movie Night & End of Season Award Ceremony) and we are in search of a location. If your apartment building has a community room we can use or you know someone that owns a Bar/Resturant that might be willing to host our group please let me know. I can fill you in on all the details. Please email me at coach@BlackFlagRunningClub.co
Okay, no more Recovery . . . We’re BACK UP this week, and at NEW LOCATIONS that are noted below. Get out and do that.
We spent a lot of time talking on Saturday about the importance of nutrition and race preparation. Jenn from Sola Health and Wellness is a solid resource as you evolve as a runner. If you ever have any question or looking for a more custom approach to these topics feel free to connect with Jenn at 240-603-5657 or jenn@solehealthandwellness.com
I really liked Jenn’s insight on hydration and will plan on doing the sweat test with everyone on Saturday. If you don’t know what I’m talking about, don’t worry we will cover it all again.
Since we’re in it full swing, I’ve got a great article/reference email being tidied up and sent to you in just a bit. It discusses everything “hills”. We have another good week of Hill Training, including our “Torrey Pines Pleasure Seeker” this weekend. Bring on La Jolla!
Starting in Week 10 (Phase 3) the Beginner / Interval half vs full marathoners finally split off from each other in overall weekly minutes, primarily in the Saturday long runs. The half marathoners will continue a very gradual increase and level-off, while the full marathoners will continue on a more rapid increase. For instance, in 2 weeks, the half marathoners will do 120min (2hrs) while the full marathoners will do 150 (2.5hrs). Similarly, mid-week runs differ by 10min each. NOTE: The intervals remain the same for both A and B groups.
We are in Week 10, so plan your runs based on the training schedules. As I mentioned above, we are in a recovery week.In regards to training, means that your overall weekly mileage will be less and we will not be doing any specialty runs or workouts. It is designed to give your body and mind a rest we have been pounding the pavement pretty hard recently. I will be sending out a separate email with the subject "rest and recovery" which reviews this very subject in detail. Some notable items for each group:
Below are the run maps and the group run locations. At the very bottom of this post are detailed instructions on the meeting locations.
We will arrive 15-20 minutes before each group run to make ourselves available for questions, tips, etc.. We also plan to stay afterward 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
This is where we will meet on Tuesday and/or Saturday. Don’t get lost :)
Rehab United, Carmel Valley
3323 Carmel Mountain Rd. Ste 200, San Diego, CA 92121
Park in the lower 1.5 of 4 lots (those will fill up fast). Do NOT park in the upper lot as those belong to the building above. Also do NOT park in the lower level lots as those belong to the restaurants below. Do NOT park in the building across the street’s parking lot (out front/side is okay) What’s left? Park out on the streets and along Carmel Mountain Road and Sorrento Valley Road. There’s plenty of it, just may have to walk a few hundred yards.
http://www.rehabunited.com/Directions.htm
Parking
]]>____________________________________________
I am going to assume that everyone loved the hill we did as part of our training on Tuesday. This hill training is really going to make all the difference come race day for both La Jolla and Rock N Roll. I know they are challenging but totally worth it.
This weekend we have another hill for you as we head back up Torrey Pines but from the other side this time. See you in the morning.
Don't forget we have a social event this Sunday at Coin-Op.
I want to give a big thank you to Heather, Robyn, and Scott for helping out on Tuesday. We don't often have a situation as we did on Tuesday but it's awesome to know we have people willing to step up. Thank you, everyone, for accommodating us and for those that helped behind the scenes to make it all happen. You guys are the best. I am back for Saturday's run so no more slacking.
Every year we host two events (Movie Night & End of Season Award Ceremony) and we are in search of a location. If your apartment building has a community room we can use or you know someone that owns a Bar/Resturant that might be willing to host our group please let me know. I can fill you in on all the details. Please email me at coach@BlackFlagRunningClub.co
Okay, no more Recovery . . . We’re BACK UP this week, and at NEW LOCATIONS that are noted below. Get out and do that.
We spent a lot of time talking on Saturday about the importance of nutrition and race preparation. Jenn from Sola Health and Wellness is a solid resource as you evolve as a runner. If you ever have any question or looking for a more custom approach to these topics feel free to connect with Jenn at 240-603-5657 or jenn@solehealthandwellness.com
I really liked Jenn’s insight on hydration and will plan on doing the sweat test with everyone on Saturday. If you don’t know what I’m talking about, don’t worry we will cover it all again.
Since we’re in it full swing, I’ve got a great article/reference email being tidied up and sent to you in just a bit. It discusses everything “hills”. We have another good week of Hill Training, including our “Torrey Pines Pleasure Seeker” this weekend. Bring on La Jolla!
Starting in Week 10 (Phase 3) the Beginner / Interval half vs full marathoners finally split off from each other in overall weekly minutes, primarily in the Saturday long runs. The half marathoners will continue a very gradual increase and level-off, while the full marathoners will continue on a more rapid increase. For instance, in 2 weeks, the half marathoners will do 120min (2hrs) while the full marathoners will do 150 (2.5hrs). Similarly, mid-week runs differ by 10min each. NOTE: The intervals remain the same for both A and B groups.
We are in Week 10, so plan your runs based on the training schedules. As I mentioned above, we are in a recovery week.In regards to training, means that your overall weekly mileage will be less and we will not be doing any specialty runs or workouts. It is designed to give your body and mind a rest we have been pounding the pavement pretty hard recently. I will be sending out a separate email with the subject "rest and recovery" which reviews this very subject in detail. Some notable items for each group:
Below are the run maps and the group run locations. At the very bottom of this post are detailed instructions on the meeting locations.
We will arrive 15-20 minutes before each group run to make ourselves available for questions, tips, etc.. We also plan to stay afterward 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
This is where we will meet on Tuesday and/or Saturday. Don’t get lost :)
Rehab United, Carmel Valley
3323 Carmel Mountain Rd. Ste 200, San Diego, CA 92121
Park in the lower 1.5 of 4 lots (those will fill up fast). Do NOT park in the upper lot as those belong to the building above. Also do NOT park in the lower level lots as those belong to the restaurants below. Do NOT park in the building across the street’s parking lot (out front/side is okay) What’s left? Park out on the streets and along Carmel Mountain Road and Sorrento Valley Road. There’s plenty of it, just may have to walk a few hundred yards.
http://www.rehabunited.com/Directions.htm
Parking
]]>Saturday Clinic: "Endurance Nutrition" with Jennifer Gill
____________________________________________
This weekend our mileage is down a little as we move through a recovery week but hold on because next week we get back after it with Florida Canyon on Tuesday and Torrey Pines on the following Saturday. It's going to be fun times. Everyone is doing a great job. Think back how much you have improved. The milage always takes effort but things should be feeling a lot easier than it was back in January. Keep it up.
Every year we host two events (Movie Night & End of Season Award Ceremony) and we are in search of a location. If your apartment building has a community room we can use or you know someone that owns a Bar/Resturant that might be willing to host our group please let me know. I can fill you in on all the details. Please email me at coach@BlackFlagRunningClub.com
We are in Week 9, so plan your runs based on the training schedules.Overall, solid, steady state runs are on schedule and this is the last BIG push of this training cycle before a recovery week. Some notable items for each group:
Below are the run maps and the group run locations. At the very bottom of this email are detailed instructions on the meeting locations.
From Crown Point, head North around Sail Bay to the ocean and head North into La Jolla along the beautiful “bike path” and neighborhood of La Jolla. It’s an Out & Back, so turn around where your schedules tells you, but you can easily get all the way to the Cove for a 15mi run, or the Shores, and further if you wish.
Saturday Clinic: "Endurance Nutrition" with Jennifer Gill
We will arrive 15-20 minutes before each group run to make ourselves available for questions, tips, etc.. We also plan to stay afterward 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 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.
*NOTE – between 11/1 and 3/31 the restroom at this parking lot is closed for the winter –They should be open by now. 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.
]]>Saturday Clinic: "Endurance Nutrition" with Jennifer Gill
____________________________________________
We are in recovery mode this week which means all the runs drop the their level of intensity and we are doing easy milage. Remeber recovery periods are just as important as the long runs. Follow your training plan and you will be on a plan for success.
Every year we host two events (Movie Night & End of Season Award Ceremony) and we are in search of a location. If your apartment building has a community room we can use or you know someone that owns a Bar/Resturant that might be willing to host our group please let me know. I can fill you in on all the details. Please email me at coach@BlackFlagRunningClub.com
We are in Week 9, so plan your runs based on the training schedules.Overall, solid, steady state runs are on schedule and this is the last BIG push of this training cycle before a recovery week. Some notable items for each group:
Below are the run maps and the group run locations. At the very bottom of this email are detailed instructions on the meeting locations.
Starting at almost the end of the Mission Bay Boardwalk at De Anza Cove, run South on the busy and popular concrete pathway on an Out & Back Run.
From Crown Point, head North around Sail Bay to the ocean and head North into La Jolla along the beautiful “bike path” and neighborhood of La Jolla. It’s an Out & Back, so turn around where your schedules tells you, but you can easily get all the way to the Cove for a 15mi run, or the Shores, and further if you wish.
Saturday Clinic: "Endurance Nutrition" with Jennifer Gill
We will arrive 15-20 minutes before each group run to make ourselves available for questions, tips, etc.. We also plan to stay afterward 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 :)
De Anza Cove/Mission Bay
2750 De Anza Rd, San Diego, CA 92109
Go all the way to end of N. Mission Bay Drive (towards the golf course / mobile home park), turn left onto De Anza Road (towards cul-de-sac) turn left into parking lot. We'll be in SE corner, near pavilion across from bathrooms, but along the parking lot. http://bit.ly/tGLDPn
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.
*NOTE – between 11/1 and 3/31 the restroom at this parking lot is closed for the winter –They should be open by now. 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.
]]>
This is a new location for us and looking forward to getting your feedback. In preparation for La Jolla Half, we will be taking on the Torey Pines Hill. It's going to be a hard run but super rewarding.
________________________________________________________
One last big congratulation to everyone that did the SD Half. It's so great to see everyone doing so well with the program.
Now we focus our attention on the next big race the La Jolla Half Marathon and with that, we start to introduce hill training. Adding a few hills into your training will make the world of difference no matter what race you are training for. There is no replacement for running on an incline. This is also a new run location for us so it should be a lot of fun. See you out there.
We want to congratulate everyone that did the SD Half this weekend. The weather was ideal for racing and can't wait to hear more about everyone's experience. I know we had a few courses PRs which is always fun to see.
We want to encourage our runners to wear the team shirt at all of our Saturday runs and Big Races. It helps us identify who you are and cheer you on along the course. Black Flag is still building a name for itself and we could use your support.
This Week’s Training
We are off and running in Week 8 overall. This is the 3rd Week of the Second Training Cycle. We have a solid week for everyone. Saturday will end with the longest of this season so far, and longest for many of you to date.
Specific Training Notes for Week 8
Run/Walkers – Interval groups stay at 2/3 or 2/8 Full marathoner’s mid-week runs are slightly longer by 10min each.
Intermediate HALF – Continue Base building! No change from last week. All mid-week runs in the 5mi range. All runs are still EASY (Novice) to Steady State (Intermediate)
Intermediate FULL – No Change overall. All runs are still EASY (Novice)to Steady State (Intermediate)
PR Chasers FULL - Tuesday will introduce a little speed work this week. Fun Stuff!!
Below are the run maps and the group run locations. At the very bottom of this post are detailed instructions on the meeting locations.
We will arrive 15-20 minutes before each group run to make ourselves available for questions, tips, etc.. We also plan to stay afterward 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
This is where we will meet on Tuesday and/or Saturday. Don’t get lost :)
Torrey Pines Gliderport
2800 Torrey Pines Scenic Dr, La Jolla CA 92037
The Gliderport is a dirt lot overlooks Blacks Beach. Once you enter the parking lot you can go immediately to the left or go straight. Continue going straight about 100 feet and we will meet on the lefthand side in the clearing area. You can park anywhere in the dirt lot. The bathrooms on site are porto-potties so officially there are facilities but they are not great. You will also want to bring water with you as I am not sure about water fountains. https://tinyurl.com/yag8yfje
]]>This is a new location for us and looking forward to getting your feedback. In preparation for La Jolla Half, we will be taking on the Torey Pines Hill. It's going to be a hard run but super rewarding.
________________________________________________________
We are heading into Week 8 of training and our next big push is La Jolla Half Marathon. We had a great showing this weekend at the SD Half and if you ran you deserve to take it a little easy this week. You will also note the rest of the schedule has been revealed so you can see what's coming around the corner.
We want to congratulate everyone that did the SD Half this weekend. The weather was ideal for racing and can't wait to hear more about everyone's experience. I know we had a few courses PRs which is always fun to see.
We want to encourage our runners to wear the team shirt at all of our Saturday runs and Big Races. It helps us identify who you are and cheer you on along the course. Black Flag is still building a name for itself and we could use your support.
This Week’s Training
We are off and running in Week 8 overall. This is the 3rd Week of the Second Training Cycle. We have a solid week for everyone. Saturday will end with the longest of this season so far, and longest for many of you to date.
Specific Training Notes for Week 8
Run/Walkers – Interval groups stay at 2/3 or 2/8 Full marathoner’s mid-week runs are slightly longer by 10min each.
Intermediate HALF – Continue Base building! No change from last week. All mid-week runs in the 5mi range. All runs are still EASY (Novice) to Steady State (Intermediate)
Intermediate FULL – No Change overall. All runs are still EASY (Novice)to Steady State (Intermediate)
PR Chasers FULL - Tuesday will introduce a little speed work this week. Fun Stuff!!
Below are the run maps and the group run locations. At the very bottom of this post are detailed instructions on the meeting locations.
We will arrive 15-20 minutes before each group run to make ourselves available for questions, tips, etc.. We also plan to stay afterward 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
This is where we will meet on Tuesday and/or Saturday. Don’t get lost :)
County Admin Building @ Waterfront Park
1675 N Harbor Drive, San Diego, CA 92101 - (Address is not exact)
We will be meeting at the fountain on the west side of the county admin building. Street parking is free after 6 pm so park wherever you can find a spot. There is generally parking around on both N Harbor Drive and Pacific Coast Highway. There is a set of restrooms and water fountains in this area too. 1675 N Harbor Dr, San Diego, CA 92101
Torrey Pines Gliderport
2800 Torrey Pines Scenic Dr, La Jolla CA 92037
The Gliderport is a dirt lot overlooks Blacks Beach. Once you enter the parking lot you can go immediately to the left or go straight. Continue going straight about 100 feet and we will meet on the lefthand side in the clearing area. You can park anywhere in the dirt lot. The bathrooms on site are porto-potties so officially there are facilities but they are not great. You will also want to bring water with you as I am not sure about water fountains. https://tinyurl.com/yag8yfje
]]>