Spring 2019 - Week 9 (3/23/2019)

by Aaron Adragna

NEED TO KNOW: Week 9

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

Saturday Clinic: "Endurance Nutrition" with Jennifer Gill

 

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 This weekend our mileage is down a little as we move through a recovery week but hold on because next week we get back after it with Florida Canyon on Tuesday and Torrey Pines on the following Saturday. It's going to be fun times.  Everyone is doing a great job. Think back how much you have improved. The milage always takes effort but things should be feeling a lot easier than it was back in January. Keep it up.

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.com

This Week’s Training

We are in Week 9, so plan your runs based on the training schedules.Overall, solid, steady state runs are on schedule and this is the last BIG push of this training cycle before a recovery week. Some notable items for each group:

  • Interval Run/Walkers – Nothing new this week in interval times or mid-week runs. Intervals are 2/3 and 2/8 now and long run will be up to 110min
  • Intermediate HALF – No change from last week – all runs still to be solid and steady but generally EASY.  Long run will be up to 8-10mi. All mid-week runs in the 5mi range. All runs are still EASY (Novice) to Steady State (Intermediate)
  • Intermediate FULL – No Change overall.  All runs are still EASY (Novice) to Steady State (Intermediate).  Mid-weekruns in the 5-6mi range and Long Run is up to 11-12mi.
  • PR Chasers FULL - Tuesday will be a longer Tempo Run (E2 + LT5), Thursday includes 10k RP intervals and Long Run builds to 15mi Easy.

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.

 

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.

 

Saturday Clinic: "Endurance Nutrition" with Jennifer Gill

 

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 Saturday. Don’t get lost :) 

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

*NOTE  – between 11/1 and 3/31 the restroom at this parking lot is closed for the winter –They should be open by now. There is a restroom at the other end of the Park just under a 1/4 mile away (you can easily walk/jog from our lot) and there is also a restroom at Fanuel Park which is about 1 mile into the run.  Keep this in mind if you find yourself having to go to the restroom as you near the parking area before the run.

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