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

by Aaron Adragna

NEED TO KNOW: Week 7 

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      SATURDAY @ 7:15 am DE ANZA COVE / Big Loop or Small Loop

      SAVE THE DATES 

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

      Article: Click

      Schedule: Click  

      Discounts: Click   

                               

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      There is a lot of information in this post so please look over everything. We have a lot going on including details for the upcoming run and all the events for next week. Next week is going to be crazy but before that, we have another long run in front of us this weekend. 

      The SD Half team is in taper mode. As for everyone else we are keeping strong and continuing the build-up in out milage and time on our feet. 

      See everyone on Saturday morning. 

      An abundance of Caution: Coronavirus

      I want to start off by saying there is currently no major health risks in San Diego County as it relates to the coronavirus. I might be overly cautious here but with everything in the news, Black Flag Running Club will be imposing the following action to ensure we can keep everyone running and healthy.

      • If you are sick we ask that you don’t come to the group runs.
      • We will suspend holding your keys and jackets. Please leave those in your car. 
      • We will suspend the use of aid stations on our runs. We are encouraging runners to carry water or aid in a hydration pack or handheld water bottle see link
      • We will still have printed maps made available but will designate a single individual you can see to pick them up rather than everyone taking one from the box.
      • If you haven’t picked up your shirt yet we will have hand sanitizer available and ask that you use it before and after looking for your shirt.  

      I am sure all of this is a little over the top but think it’s best to be proactive. Thank you, everyone, for your support and understanding     

       

      Pasta Party - Friday 3/13/20 @ 7:15pm

      Buy your tickets today (Link)

      Facebook Post (Link)

      This year's pasta party will be at the Old Spaghetti Factory downtown on Friday 3/13/20 at 7:15pm. You need to buy tickets for this event  

       

      Cheer Zone - Sunday 3/15/20 @ 8:45am

      Come cheer on our runners at the Black Flag Cheer Zone for the SD Half Marathon. 

      Facebook Post (Link) 

      Sunday, March 15, 2020 at 8:45am

      702 Market St San Diego CA 921010

       

      After Party - Sunday 3/15/20 @ 10:00am

      This is one of our most fun finisher parties for Black Flag Running Club. Join us at Henry's Pub after the race to celebrate your amazing finish or just to have a beer. 

      Facebook Post (Link) 

      Sunday, March 15, 2020 at 10:00am

      Henry's Pub: 618 Fifth Ave  San Diego CA 921010

      Looking for Event Locations

      The Black Flag leadership team is on the hunt for locations to host some of 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 4/24 @ (6:15pm or 7:15pm) – 2 hours (25 people)
      • Friday 5/29 @ (6:15pm or 7:15pm) – 3 hours (35 people)

      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 5 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.

       

      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 :) 

      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

      Back to Spring 2020 w SD Half