Spring 2020 - Week 6 (2/29/2020)


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 are back up in miles this week with an awesome run along the water. We are transitioning out of the base building and now moving into building our milage. You will see a small increase in the time and distance for our Saturday runs. Keep up the great work.   

Looking for Event Locations

The Black Flag leadership team is on the hunt for locations to host some our upcoming pasta dinners, movie nights and awards ceremony. Does your apartment building have a community room, are you aware of a cool public space we might be able to get into or have a relationship with a restaurant? If so, please email me at Coach@blackflagrunningclub.com or connect with one of our brand ambassadors to discuss details. Below are the general details we are looking at:

  • Friday 3/13 @ (6:15pm or 7:15pm) – 2 hours (25 people)
  • Friday 4/24 @ (6:15pm or 7:15pm) – 2 hours (25 people)
  • Friday 5/29 @ (6:15pm or 7:15pm) – 3 hours (35 people)

Taking full advantage of Black Flag RC

I wanted to take a moment to encourage everyone that is part of the Black Flag Running Club to really take advantage of all of our offerings; everything from the core workouts, happy hours, coffee hours and our social events. Although there is no requirement to participate I believe the community that is built around these activities is truly the backbone of the club. This community of runners is going to become very important as we start to creep up in miles. You are going to want a network of people to cheer you on and pick you up when the training becomes more challenging. The best way to get plugged into this community is participating in not only the runs but all the other activities. We hope to see you out there at the next event.

Shirts are here

I am picking up the Black Flag team shirts for all the new members today and they will be available after the run on Saturday. While you are out on your training running I will be labeling them so they are ready when you come back.  

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!

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.

      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 10-11 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.


        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 :)