Spring 2019 - Week 11 (4/6/2019)

NEED TO KNOW: Week 11

Saturday @ 7:15 am - Mission Trails /NEW RUN

  • Run 1: Trail Run Fortuna Run (Int and PR Chasers)
  • Run 2: Mission Trails Out n Back (Int and Run/ Walk)
  • Meet: Bushy Hill Rd Santee CA (Dirt Parking Lot) https://tinyurl.com/ybd8exs

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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. 

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 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:

 

  • Run/Walkers (ALL) – Nothing new this week in interval times or mid-week runs. Intervals are still 1/4 and 1/9 this week.
  • Run/Walkers (Half) – No change from last week in Days/Times. Long run will be UP to 110-130min
  • Run/Walkers (Full) – No change from last week in Days/Times. Long run will be UP to 120-130min
  • Intermediate HALF – No changes to mid-week runs. Long run will be UP to 11 mi.
  • Intermediate FULL – No changes to mid-week runs. Long run will be UP to 14 mi.
  • Advanced Runners­­­­ – No changes to mid-week runs. Long run will be UP to a 18mi EZ run.

 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 - Mission Trails /NEW RUN

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. 

  • Run 1: Trail Run Fortuna Run (Int and PR Chasers)
  • Run 2: Mission Trails Out n Back (Int and Run/ Walk)
  • Meet: Bushy Hill Rd Santee CA (Dirt Parking Lost) https://tinyurl.com/ybd8exs9

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 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