NEED TO KNOW: Week 6
Tuesday @ 6:15 pm - South Mission Boardwalk
- Meet: S. Mission Beach, http://bit.ly/tiWENM
- Run Map: South Mission Boardwalk (to Tourmaline) Click
- Happy Hour: Beachcomber
Saturday @ 7:15 am - Shelter Island to Hilton Bayfront Hotel
- Meet: Shelter Island / Fishing Pier, http://bit.ly/zw43Sl
- Map: Shelter Island to Hilton Bayfront, 6.75mi One Way - CLICK
Social Events: Click
Articles: Click
Schedule: Click
Discounts: Click
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Hey runners!
We’re off to week 6 and lots of good things happening. This week begins a modified taper for those training for the SD Half, 11 this week and 8 next week. The rest of us are back at it again as we continue to build a solid base.
Results from timed 10K
On Tuesday you will want to look at your finishing time for the timed 10K and plug it into the pace calculator. See all the details here.
If you are using Strava to track your runs be sure to join the Black Flag Running Club CLICK
SD Half Race Prep and Pasta Dinner
Save the date, we will be sending out all the details for our SD Half Pasta Dinner soon. Save the date of Friday 3/13/20!
Social Event: Lamplighter
Knee Pain?
If you are starting to feel some knee pain, I think this weeks article will be extremely insightful. Knee Pain and Runner’s knee – one of the popular runner’s injuries. Learn More - Click.
New Runners? Keep up the Base!
For new runners, Week 6 starts the next level in getting through the "base" building phase and may be the hardest challenge for some since the mileage increasing while your bodies and minds are still getting wrapped around this whole training thing. Keep your spirits high, your runs easy and stick to the program of getting your prescribed runs completed. Trust me, after this base building session, it WILL become easier, even though you'll be running further. Again, if you follow the training schedules and advice and make it out 4x per week, you WILL make it.
I CANNOT STRESS ENOUGH - THE FIRST 6-8 WEEKS ARE MOST IMPORTANT, AND IF YOU CAN MAKE IT TO THAT POINT, YOUR CHANCE OF ACHIEVING YOUR GOALS INCREASES TREMENDOUSLY.
Continuing from Winter Training
For Beginner and Intermediate Runners CONTINUING from our Winter Program (or who have otherwise been training for the last few months), you can start to make things consistently more “solid” - not busting out every single run, but picking things up every once in a while with that strong base you have set.
This Week’s Training
We are off and running in Week 4 overall. This is the 4th week of the First of Four training Cycles.
Specific Training Notes for Week 6
- Run/Walkers – Continue with very easy Intervals - 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”
- Intermediate Runners - Continue Base building! Mid-week runs continue at 4-5 miles each (Half-Full respectively) Plan on easy, steady run for the scheduled distance. Do not over do it!
- PR Chasers – Nothing new during this continuation of Base Building. Keep things solid and steady!
- SD Half Marathon Group - This weekend we start our recovery run and your LONG run has been cut down to 10-11 miles! Everything should be moving along nicely now. Get through this week and look forward to the start of Taper that begins next week.
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.
Tuesday @ 6:15 pm -South Mission Boardwalk
- Meet: S. Mission Beach, http://bit.ly/tiWENM
- Run Map: South Mission Boardwalk (to Tourmaline) Click
- Happy Hour: Beachcomber 2901 Mission Blvd, San Diego, CA 92109
Saturday @ 7:15 am - Shelter Island to Hilton Bayfront Hotel
Enjoy the water's edge and Marina District along Shelter Island all the way to downtown, through Seaport Village and towards the Hilton Bayfront Hotel to your turnaround point. Add on Ash Street + 6th ave for a hill, or add-on Harbor Island for flat mileage.
- Meet: Shelter Island / Fishing Pier, http://bit.ly/zw43Sl
- Map: Shelter Island to Hilton Bayfront, 6.75mi One Way - CLICK
SD Halfers, LONG Run 8-10 miles
We are transitioning into our taper week this weekend and give our bodies time to rest before the big race.
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
Detailed Meeting Locations
This is where we will meet on Tuesday and/or Saturday. Don’t get lost.
Mission Beach
999 N. Jetty Rd, San Diego, CA 92109
Go to S. end of Mission Blvd, turn right (West) into the parking lot. We'll be along the grassy park area, in front of the volleyball courts on the East end of the parking lot, not quite to the bathrooms, but about 1/2 way down. http://bit.ly/tiWENM
Shelter Island, Shoreline Park / Fishing Pier
1720 Shelter Island Dr, San Diego, CA 92101
Will meet in the SW end of the fishing pier parking lot, which is about 1/2 way down the Island (heading South). Please refrain from parking along the West side of the parking lot near the Pier & Store.
*This is a public fishing pier and park which is busy in the early weekend mornings, and we simply cannot take over the entire place. There is PLENTY OF PARKING along the entire lot of shelter island. Please walk some if you have to. It may even warm you up :)