Spring 2020 - Week 4 (2/15/2020)

NEED TO KNOW: Week 4

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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Are you ready for our Saturday run as part of the 4th week of training? Everyone is doing great! We are in base building mode so remember these first few weeks are about taking it slow and easy. This Saturday we are at Liberty Station!
The SD Half team will be taking on Washington St hill for the last time before race day. The rest of us will be doing an out and back. See you in the morning.

Social Event: Saturday 2/22 at 8:15pm

Our next social event will be at the Lamp Lighter on Saturday 2/22 at 8:15 pm. This is an open event so friends are all welcome to come. Hope to see you  
Event Details: Click 

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 3/2 and the B Group is doing a 3/7 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.

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 @ 7:15 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 ;)

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