Spring 2020 - Week 4 (2/11/2020)

by Aaron Adragna

NEED TO KNOW: Week 4

TUESDAY @ 6:15 PM – BONITA COVE PARK TO SAIL BAY

SATURDAY @ 7:15 AM - LIBERTY STATION

  • Meet: Liberty Station: 2753 Cushing Rd San Diego CA 92106 CLICK 
  • Map: CLICK
  • Coffee Hour - Social: Public Market @ Liberty Station  After our run, we will head over to the Public Market for Coffee Hour which is right across the parking lot.   

Social Events:    Click    

Articles:   Click    

Schedule: Click   

Discounts: Click

                                             

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Hey runners!  

We had a great run this weekend as we’re getting up to speed with the group. Thank you, everyone, who made the trip up to run at Road Runner Sports. You guys will do anything for the chance to win a free pair of shoes! lol

We have another exciting week ahead of us. We are at Bonita Cove on Tuesday which is a new location for many of our new runners. Those of you doing the SD Half will be taking on Washington Street Hill again and the rest of us will be doing another run along the bay heading to seaport village. 

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

For NEWER Runners - As we reviewed in detail on 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.  This means 1) don't overdo it.  2) run your 4x per week.  For everyone - it's 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 4

  • 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  – 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. 
  • 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 @ 6:00p – Bonita Cove Park to Sail Bay (Out and Back)

Starting at Bonita Cove Park, cross W Mission Bay Blvd to access the concrete bike path and run along Sail Bay. Continue around the bay/path until your turnaround, then come back. Add-on Mileage: Continue South on the boardwalk down to South Mission (Volleyball courts or the Point) for a 2 mile add-on (1 mile down, 1 mile back)

SATURDAY @ 7:15 AM - LIBERTY STATION

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

NOTE: Please note that when I send Map Links, the runs MAY contain mileage further than your prescribed run or will start counting mileage from a different point on the map.  This is so I can use one map for many different mileages.  Please refer to your training schedule for the correct mileage and always meets that the location listed in the NEED TO KNOW section.

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 7:00 AM.

As always, please let us know if you have questions.

See ya out there!

 Coach Aaron

619-405-1828

Meeting Locations

This is where we are meeting for our group runs so don’t get lost ;)

Bonita Cove Park

Bonita Cove Park http://bit.ly/1Ntg4CB 907 W Mission Bay Dr. San Diego CA 92109 – Upon entering the parking lot head to the most western side of the lot. There is plenty of parking and we will congregate across the street near the water. Please use the crosswalk and use caution when crossing the street.

Liberty Station (NTC)

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

 

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