Spring 2020 - Week 7 (3/3/2020)



Clinics & Social, Tuesday

  • 6:00 pm - CORE Workout – bring a towel and/or yoga mat.  (Weather permitting)

    SATURDAY @ 7:15 am DE ANZA COVE/ La Jolla Half & RnR


    • Friday 3/13 @ 7:15pm Pasta Dinner
    • Sunday 3/15 - SD Half Marathon (RACE DAY)
    • Sunday 3/15 - Cheer Station 
    • Sunday 3/15 - Finishers Party At Henrys

    Social: detail for all upcoming events will be posted on Friday

    Article: Click

    Schedule: Click  

    Discounts: Click   




    We are heading into Week 7 of training, and it’s a tapper week for the SD Half team. As for everyone else we are keeping strong and continuing the build-up in out milage and time on our feet. We had a great run this weekend and the weather was on point. 

    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 in!!!!

    If you are new to the club your shirts are in. Please pick them up this week. I have them separated into men's and women's and your 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.  

    Feeling Sick, Vacation, Missing Runs?

    Don’t worry! Keep your head up and know that YES, you can miss runs . . even up to 2 weeks before having negative effects.  Keep your eyes peeled for an “informational email” soon regarding this subject.

    This Week’s Training

    We are off and running in Week 5 overall.  This is the 1st Week of the Second Training Cycle so we’re “back up” in more ways than one.  Everyone will be INCREASING their mid-week runs by a bit.   This is also when the Half and Full marathoners start to deviate in mileage a bit more so see specific notes below.  Saturday will end with a LONG run, the longest of this season, and longest for many of you.

    Specific Training Notes for Week 7

    • Run/Walkers (ALL) – Last week we shifted intervals by a minute. This week, you will start doing Interval runs on Mondays instead of walking only. You will also notice that the Half and Full groups start to split during the mid-week since this is the week you’ll start to run different mileages.  Saturday long runs will still be the same for both groups during this training cycle.  Some of your runs will go up 10min each – this will add approx. 0.75-1.0 mile to each run – nice!!!
    • Run/Walkers (Half) – Monday’s run stays the same at 50min, while Tuesdays go UP to 60 Min.  Your intervals will bump up this week to 2/3 and 2/8.
    • Run/Walkers (Full) – ALL of your mid-week runs bump up to 60 minutes!!  Your intervals will bump up this week to 2/3 and 2/8.  
    • Intermediate HALF – Continue Base building! Add 1 mile to your mid-week runs, from 4 to miles.  All runs are still EASY!
    • Intermediate FULL – Add 1 mile to your mid-week runs.  Thursdays are up to a 6 miler now.
    • PR Chasers FULL - Tuesday Tempo will bump up 1 mile. 
    • SD Half Marathon Group - will continue your taper which means overall intensity cuts way back. Mileage will begin to decrease with this weekend’s Long Run.

    Upcoming Group Runs & Clinics

    Below are the run maps* and the group run locations.  At the very bottom of this email are detailed instructions on the meeting locations.

    Tuesday @ 6:15pm – Bonita Cove Park to Sail Bay (Out and Back)

    Starting at Bonita Cove Park, cross W Mission Bay Blvd to access the concrete bike path and run along Sail Bay. Continue around the bay/path until your turnaround, then come back. Add-on Mileage: Continue South on the boardwalk down to South Mission (Volleyball courts or the Point) for a 2 mile add-on (1 mile down, 1 mile back)

    Clinics & Social, Tuesday

    • 7:15p - Clinic: COREfit Workout – bring Towel and/or yoga mat.  (Weather permitting)
    • 7:45p - Social: DRAFT 


    Saturday @ 7:15a - De Anza Cove for “Mission Bay Loop”

    Starting at almost the end of the Mission Bay Boardwalk at De Anza Cove, run South on the busy and popular concrete pathway, pass Fiesta Island (or add-on for more) continue around Sea World, over Ingram Bridges, down through Crown Point Park and across the new footbridge through MB RV Park and into De Anza Cove for a loop.  Lots of Restrooms & Water Fountains on the loop.

    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 :)

    Bonita Cove Park

    Bonita Cove Park http://bit.ly/1Ntg4CB 907 W Mission Bay Dr San Diego CA 92109 –  Upon entering the parking lot head to the most western side of the lot. There is plenty of parking and we will congregate across the street near the water. Please use the crosswalk and use caution when crossing the street.


    De Anza Cove/Mission Bay

    2750 De Anza Rd, San Diego, CA 92109

    Go all the way to end of N. Mission Bay Drive (towards the golf course / mobile home park), turn left onto De Anza Road (towards cul-de-sac) turn left into parking lot.  We'll be in SE corner, near pavilion across from bathrooms, but along the parking lot.  http://bit.ly/tGLDPn