Spring 2020 - Week 3 (2/4/2020)

by Aaron Adragna

NEED TO KNOW: Week 3

Tuesday@ 6:15p County Admin Building/Waterfront Park 

Saturday @ 7:15 am - Road Runner Sports -Solana Beach

  • Meet: Road Runner Sports - Solana Beach:  211 N Hwy 101, Solana Beach, CA 92075 https://goo.gl/s6YLFm 
  • Clinic: 8:45 / 9AM am   Running Shoes & Shoe-Fit www.RoadRunnerSports.com
  • Coffee Hour - Social: T’s Cafe, 271 N. Hwy 101, Solana Beach, CA 92075 After our run, we will head over to T’s Cafe for Coffee Hour which is located 350 ft. from Road Runner Sports Solana Beach.

Social Events:    Click    

Articles:   Click    

Schedule: Click   

Discounts: Click

                                      

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Hey runners!  

We had a great second week as we’re getting up to speed with the group. We are still in the base building phase so enjoy this time because the long runs will be here before you know it. We have another exciting week ahead of us. 

Watch the Weather & Recovery Aide

Especially for the newer runners... bring some warm clothes with you to the Tuesday night runs (It gets a bit chilly as it nears sundown.)  You can leave them behind when you go out.  Also, bring some RECOVERY DRINK and AIDE for after the group runs.  The first 30 minutes post-run are most important for re-hydration, and you should plan to eat your first 'healthy' meal within 2 hours.  (We’ll be talking more about aide, nutrition and recovery as we progress.) This isn’t as crucial on our mid-week runs as it is on our longer, Saturday runs of >90min.

This Week’s Training

We are off and running in Week 3 overall.  This is the 3rd week of the first of four training Cycles.

For NEWER Runners - As we reviewed in detail last Saturday, the first 6-8 weeks are THE MOST IMPORTANT for your training as we are BUILDING A BASE.  This is the time period when you make gains Physically, Mentally and Physiologically!  For newer runners, make it to week 8 and you're golden!!  You’ll also hear me say it often, but if you can make it through the first 8 weeks, your chances of success go waaayyy up.  That means 1) don't overdo it.  2) Run your 4x per week.  For Everyone - it is OKAY to walk - at any time.  If you are a Run/Walker, then you MUST alternate walking.  You will simply build/shift to more running as you go along.

Specific Training Notes for Week 3

  • Run/Walkers – Continue with very easy Intervals at same as last week - the A group is doing 4/1 and the B Group is doing a 4/6 interval.  Keep your walks “Brisk” and your runs “Very Easy Jog”. Nothing new, just more Time on your feet!
  • Intermediate Runners – Base building!  Plan on easy, steady run for the scheduled distance.  Do not over do it! Remember, SLOW DOWN.  You are likely running too fast and if you’re new to long distance running, this will catch up to you in a few weeks.   
  • PR Chasers Runners – Plan on picking things up a bit this week with some 10k intervals tomorrow and Hill Repeats on your own if you can get to some inclines.  We will review with you tomorrow.
  • SD Half Marathon Group - You are building up to your LONGEST run of the training so getting close to peaking with 3 weeks to go.  Keep mid-week runs solid and strong and the long runs steady as you go.

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 - County Admin Building / Water Front Park

Saturday @ 7:15am - Road Runner Sports - Solana Beach

Meet: Road Runner Sports - Solana Beach:  211 N Hwy 101, Solana Beach, CA 92075 https://goo.gl/s6YLFm (see details below)

Run Location: This Saturday's run will be at Road Runner Sports Solana Beach location. 

 *Shoe Discount at Road Runner Sports, 20% on Saturday!

We’re holding our Shoe Clinic at Road Runner Sports this weekend.  We’ll be raffling off some goodies and a FREE pair of shoes too.  This means that we will learn about shoes, and then get to shop in their store for an extra 10% off the usual 10% off, meaning we get 20% off (on Saturday only)   

NOTE: Please note that when I send Map Links, the runs MAY contain mileage further than your prescribed run.  Please refer to your training schedule for the correct mileage. This is so I can use one map for many different mileages.

As Always

We'll usually arrive 15-20 minutes before each group run to make ourselves available for questions, tips, whatever.  We also plan to stay afterwards for as long as it takes to do the same.  This means I'll be at Tuesday runs around 5:45 PM and the Saturday runs at 7:15 AM.

 Please let us know if you have questions.

 Talk to you all soon,

Aaron Adragna

619-405-1828

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

Road Runner Sports (Solana Beach Store)

211 N Hwy 101, Solana Beach, San Diego, CA  92111

Plenty of parking, in the neighborhood behind the store or you could park at the train station and walk over. Keep an eye on street signs as some of the parking directly in front of the store is regulated. DO NOT park in any stalls marked accordingly with signage, markings or cones.  Keep in mind the store is open from 9am – 8pm daily but they are letting us in early for the bathrooms. https://goo.gl/s6YLF

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