Spring 2019 - Week 10 (3/26/2019)


    Saturday @ 7:15am - Torrey Pines “Pleasure Seeker” @ Rehab United (CV)

    Sunday @12.15pm - Coin Op / Social Event

    Social Events:    Click    Updated 

    Articles:   Click    Read about running hills

    Schedule: Click  

    Discounts: Click   




    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. 

    A BIG Thank You

    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.  

    WE NEED YOUR HELP: Locations for upcoming events

    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

    Get off the Couch!

    Okay, no more Recovery . . . We’re BACK UP this week, and at NEW LOCATIONS that are noted below.  Get out and do that.

    Sole Health and Wellness

    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.

    Hill Running

    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 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.

    This Week’s Training

    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:


    • Run/Walkers (ALL) – We are increasing our interval this week to 1/4 and 1/9 this week. Long runs are up to 110/-120min
    • Intermediate HALF – Long run will be UP to 10mi.
    • Intermediate FULL – Long run will be UP to 12mi.
    • Advanced Runners­­­­ – Keep runs Solid this week.  Long run will be UP to 11-12mi.

    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 @ 7:15am - Torrey Pines “Pleasure Seeker” @ Rehab United (CV)

      Map: Click

        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 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 :)


        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.