NEED TO KNOW: Week 5
SATURDAY @ 7:15 am - CROWN POINT for the “Timed 10k”
- 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
SATURDAY @ 8:15 pm - SOCIAL EVENT: The Lamplighter
- Address: 817 W Washington St San Diego CA
- CASH BAR
Social Events: Click
We’re off to week 5 and lots of good things happening. We are gearing up for the SD Half and the new runners will get the opportunity to test their speed with a timed 10K. It's going to be a fun weekend, see you out there.
Running in the RAIN
As a reminder, we run rain or shine. It looks like we might have some light rain tomorrow but don't let that stop you from making it out. As you may know, races don't cancel because of the rain and we don't stop training because of it either. It also sets the tone for all our training in that we never miss a run. We find that those of us who make it out in poor weather conditions tend to be the same group of people that make it to the end of the season and have the best performance when it comes to race day. ....... Just a little something to think about.
TIMED 10K INFORMATION (CLICK)
We will be having our 10k time trial run this Saturday. Assuming you’re healthy and injury-free, we’ll be running a 10k timed run, aka “Time Trial”. As noted above, it fits in perfectly to our schedule. We’ve been training enough to be able to run a solid 10k, but not too far into the program where cutting back to a 10k is detrimental. The purpose of this is:
- Gauge your current fitness/running level
- Practice running at/near your Lactate Threshold pace (more to come soon)
- Provide a baseline set numbers for future training
- Offer you close to racing conditions (we even have bibs too)
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 If you are following this program you will want to save this link as it will not be published in future posts.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.
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.
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.
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!
DETAILED MEETING LOCATIONS
This is where we will meet on Tuesday and/or 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. 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.