Spring 2019 - Week 14 (4/23/2019)

by Aaron Adragna

NEED TO KNOW: Week 14 (Race Week – La Jolla Half)

Movie Night and Pasta Dinner 4/26

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

Saturday @ 7:15am - To La Jolla Cove (from Crown Point) 

Sunday @ 6:30 am – RACE DAY (Group Picture 6:00AM)

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)

Sunday @ 7:30 am – La Jolla Half Cheer Station

  • Location: Corner of Spindrift Dr. and St. Louis Terrace  Click 
  • Event Post: CLICK

Social Events:    Click     We need 20 tickets sold by Thursday at 3:00pm. 

Articles:   Click    RACE PREP 

Schedule: Click   

Discounts: Click   

                         

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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>>>>>>

LJ Half Race Info

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.

RnR Awards Dinner - May 31 

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.

Movie Night and Pasta Dinner 4/26 (ACTION NEEDED)

****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. 

If you are not running the La Jolla Half, come to the Official Black Flag RC Cheer Zone

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.

Running LJ Half & Related Training?

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:

  • LJHM Only  – You are in Taper mode. You will do NO more hardcore specialty runs such as Hills or mega V02max sprint workouts.  You are tapering down. 
  • LJHM + RnR  – You have a choice. If you are going to run hard, follow a taper for the most part and then do the race.  Plan on a quick week reverse taper to get back into things.  If you are just going to do it for some practice, then you won’t have to taper as much and you’ll want to “get back on it” very quickly after the race.
  • No LJHM, RnR Only – You will still practice an active “Recovery Week” this week, but then be ready to push on next week.  Plan on doing a LONG run next weekend (4/28/14) which I’ll have more details out soon.

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.

This Week’s Training

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:

  • Run/Walkers (ALL) – We are back up in mileage this week. The LONG run will be 110/160.
  • Intermediate RnR HALF – We are back up in mileage this week. The long run will be doing 11 mi.
  • Intermediate LJ Half – Race week / Taper week.
  • Intermediate FULL – We are back up in mileage this week. The long run will be 16 mi.
  • PR Chasers ­­­­ – We are back up in mileage this week. The long run will be 20 mi.

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.

Tuesday @ 6:15pm - County Admin Building / Water Front Park

 

Saturday @ 7:15am - To La Jolla Cove (from Crown Point)

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.

http://bit.ly/egv7B7

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