Spring 2019 - Week 12 (4/9/2019)

by Aaron Adragna

NEED TO KNOW: Week 12

Tuesday @ 6:15pm - Florida Canyon Loops @ Morley Field

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

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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.

Rewards

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!  

Are we done with Hills Yet!?!

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!!

This Week’s 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:

  • 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 120min
  • Run/Walkers (Full) – No change from last week in Days/Times. Long run will be UP to 120-150min
  • Intermediate HALF – No changes to mid-week runs. Long run will be UP to 11-12 mi.
  • Intermediate FULL – No changes to mid-week runs. Long run will be UP to 14-16 mi.
  • Advanced Runners­­­­ – No changes to mid-week runs. Long run will be UP to a Half 13mi w/ 5LT  or Full 23mi EZ run.

Good Luck to our Ragnar Runners

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.  

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.

 

Tuesday @ 6:15pm - Florida Canyon Loops @ Morley Field

Starting at the Morley Field Sports Complex, various loops with options through Balboa Park, Zoo Place and up Pershing Dr.

Clinics & Social, Tuesday

  • 7:00p - Meat Grinders
  • 7:45p - Social: Mike Hess Brewing

 

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

 

As Always

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.

http://bit.ly/zw43Sl

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