Spring 2019 - Week 15 (4/30/2019)

by Aaron Adragna

NEED TO KNOW: Week 15

Tuesday @ 6:15pm - Liberty Station

      Saturday @ 6:10am - Solana Beach Train Station

      Social Events:   Click   

      Articles:   Click    Train Run Details 

      Schedule: Click   

      Discounts: Click   

                               

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      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...

      Congratulations - La Jolla Half Finishers 

      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! 

       

      TRAIN RUN 

      This weekend we have the long-awaited train run, this is always a favorite.  

      We will be departing on the 6:33AM train.  

      Saturday = Train Run

      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.

      Meeting Location:  Solana Beach Transit Center, 105 N Cedros Ave & Solana Beach Transit Center, Solana Beach, CA 92075
      Meeting Times:   Runners doing 16+Milers meet at  6:10AM (Don’t be late)
      Runners doing less than 16 Miles will meet at 7:15 am
      Tickets:   You will need to purchase your train ticket in advance at https://www.amtrak.com/tickets-reservations . Do NOT try and get them the day of at the ticketing station, there is too much going and you will not want to deal with it at that time.
      Train Details:   You will arrive by 6:10am, proceed to the train platform by 6:20am, and board the Amtrak 763 Pacific Surfliner at 6:33am. The train trip will take about 21 min north to the Oceanside Train Station arriving at 6:54am. Then we RUN!                                
      Aid Stations:   We will have two set of aid stations out this weekend.
      Other things to bring:  It might not be a bad idea to bring some cash with you. There are two aid stations but should you need something else, (extra water) between aid stations, there are plenty of stores to stop at. This is also one of those runs where I would recommend bringing your cell phone with you. It’s good to have some form of communication with you as a backup or just to take pictures along the way. (or call a Lyft/Uber, in case of emergency)

       

      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

      • Rock N Roll Pasta Dinner - Friday 5/31/2019 @ 6:15 pm
      • End of Rock N Roll Party  (Bahia Belle) - Saturday  6/8/2019 @ 9:30 pm Leaving Bahia Resort Hotel  

      The last big push

      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.

      Medium Long Runs MLR are now Upon Us

      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.  

      This Week’s Training

      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.

      • R/W (ALL)  – Up to 2/8 or 2/13 Interval.  Thurs is up to 80/90min MLR.  Saturday is up to 120/190.
      • Intermediate Half – Add 1 mi to weekly runs. Thursdays are now 7mi MLR. Saturday is UP to 11-12mi
      • Intermediate Full – Add 1 mi to weekly runs. Thursdays are now 8mi MLR. Saturday is UP to 18mi.
      • Advanced Full – Tuesday Runs are now MLP (Marathon Pace Run).  Wayne will review. Thursdays will now be 11+ miles.  Saturday is an Easy 21mi.

       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 - Liberty Station

      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.

       

      Saturday @ 6:10am - Solana Beach Train Station

      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

      • 18 miles = Pass station, turnaround at Via De La Valle
      • 21 miles = Pass station, turnaround at Sea Grove Park (there's water/restroom down there too)

      For those NOT running the train run, we’ll still meet and start/end at the Train Station.

      • Time: 7:15 am We will start AFTER the train leaves, so have a few minutes to spare
      • Meet: Solana Beach Train Station, http://goo.gl/maps/9QBUV
      • Run: Solana Beach Coastal Run, Out & Back, up to 14mi  http://bit.ly/QUNlOl

      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.

      http://goo.gl/maps/9QBUV  

      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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