Spring 2020 - Week 6 (2/25/2020)


Tuesday @ 6:15 pm - South Mission Boardwalk

      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



      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 

      I am so bummed I had to miss the social event this weekend at the Lamplighter. It looks like it was a good time. Our next major fun event will be 3/15/2020 after the SD Half. Don't miss this finisher's party at Henry's Pub, it is one of the best post-race events we do.  

      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.


      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

          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 :)