Spring 2020 - Week 5 (2/18/2020)

NEED TO KNOW: Week 5   


  • Meet: Belmont Park - 3099 Ocean Front walk San Diego CA 92109 Click 
  • Map: Belmont Park (to Tourmalin St / 40 min) Click
  • Happy Hour: Draft (Click)

    SATURDAY @ 7:15 am - CROWN POINT for the “10k Fun Run”

    • The location might be changing / See Friday's post for confirmation.
    • Run: Sail Bay Loop at Crown Point
    • Meet: Crown Point Shores (South) – http://bit.ly/egv7B7
    • Map: SB to MB Drive & Back, 6.2mi -Click

    Social Events:    Click    

    Articles:   Click    

    Schedule: Click   

    Discounts: Click



    Hey runners!  

    We had a great run this weekend as we’re getting up to speed with the group.  This week we have another long run for the SD Halfers as we continue the build-up in milage before we start to taper for race week while the rest us get to finally test our speed on a timed 10K. It's going to be an exciting week!

    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 

    NEW Encinitas Half Schedule

    Over the last few weeks, I have received a few requests to create a custom schedule for those of us doing the Encinitas Half Marathon. Below is a link where you can see the recommended mileage to have you best prepared for that race. If you are following this program you will want to save this link as it will not be published in future posts. We recommend continuing to show up for our Saturday runs as we will have alternative routes available to keep you on track for the prescribed mileage. Good luck and let me know if you have any questions. 

    Click For Encinitas Half Schedule

    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.  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 5

    • 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 post are detailed instructions on the meeting locations.


    Starting at the south parking lot at Belmont Park and run north for 40 min or to Tourmalin St. You will likly run past the pier and up to Law st beach area and follow the sidewalk to Tourmalin. This is an Out & Back Run.

    • Meet: Belmont Park - 3099 Ocean Front walk San Diego CA 92109 Click 

    Saturday @ 7:15 am - Crown Point for the “10k Fun Run”

    Run: Sail Bay Loop at Crown Point
    Meet: Crown Point Shores (South) – http://bit.ly/egv7B7
    Map: SB to MB Drive & Back, 6.2mi -Click

      SD Halfers, Last LONG Run 12-14 miles

      We will have a separate run laid out for you later in the week. We’ll be meeting at the same place, same time though.

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

      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 afterwards 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


      This is where we will meet on Tuesday and/or Saturday. Don’t get lost :)

      Belmont Park South Parking Lot

      3099 Ocean Front walk San Diego CA 92109

      This is the south parking lot of Belmont Park and we will meet in the grassy area on the south end of the parking lot.  Click 

      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. 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