NEED TO KNOW: Week 10
Watch Video
Tuesday @ - Florida Canyon Loops @ Morley Field
- Meet: Morley Field Sports Complex http://bit.ly/fqXF20
- Map: Click
- Strava: Click
Saturday @ - Torrey Pines “Pleasure Seeker”
- Meet: Rehab United 3323 Carmel Mountain Rd #200, San Diego, CA 92121
- Map: Click
- Strava: Click
Social Events: Cancelled TBD
Articles: Click
NEW Treadmill Workout: Click
NEW Core Workout: Click
Schedule: Click Updated
Discounts: Click
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Hi Team,
For the time being, we are moving forward with a remote option of the club. This is not my ideal situation but we will give it a try and lets all hope this thing passes quickly and we can get back to normal.
Until then we are going to keep following the same training schedule and repair for the upcoming races even if they are virtual races. Watch the video for the info for this week's run.
NEW Treadmill Workouts (CLICK)
I don't know who has access to a treadmill but wanted to create some additional training materials for those that do. Using the treadmill is a great way to build overall speed as part of your training. We don't want to only use the treadmill but it is good to supplement your training. Over the next few weeks, we will be creating treadmill workouts you can follow at home. Click HERE for this weeks workout. Print it, take it with you and put it on the front of your treadmill to review while you run.
Hill Running
Since we’re in it full swing, I’ve got a great article/reference email being tidied up and sent to you in just a bit. It discusses everything “hills”. We have another good week of Hill Training, including our “Torrey Pines Pleasure Seeker” this weekend. Bring on La Jolla!
Interval Groups = Split-Off Half vs. Full
Starting in Week 10 (Phase 3) the Beginner / Interval half vs full marathoners finally split off from each other in overall weekly minutes, primarily in the Saturday long runs. The half marathoners will continue a very gradual increase and level-off, while the full marathoners will continue on a more rapid increase. For instance, in 2 weeks, the half marathoners will do 120min (2hrs) while the full marathoners will do 150 (2.5hrs). Similarly, mid-week runs differ by 10min each. NOTE: The intervals remain the same for both A and B groups.
This Week’s Training
We are in Week 10, so plan your runs based on the training schedules. As I mentioned above, we are in a recovery week.In regards to training, means that your overall weekly mileage will be less and we will not be doing any specialty runs or workouts. It is designed to give your body and mind a rest we have been pounding the pavement pretty hard recently. I will be sending out a separate email with the subject "rest and recovery" which reviews this very subject in detail. Some notable items for each group:
- Run/Walkers (ALL) – We are increasing our interval this week to 1/4 and 1/9 this week. Long runs are up to 110/-120min
- Intermediate HALF – Long run will be UP to 10mi.
- Intermediate FULL – Long run will be UP to 12mi.
- Advanced Runners – Keep runs Solid this week. Long run will be UP to 11-12mi.
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 @ - Florida Canyon Loops @ Morley Field
Starting at the Morley Field Sports Complex, various loops with options through Balboa Park, Zoo Place and up Pershing Dr.
- Meet: Morley Field Sports Complex - http://bit.ly/fqXF20
- Run Maps: Click
o Morley Field Short Loop, 3.4mi - http://bit.ly/1h14oYM
o Morley Field Loop, 3.7mi - http://bit.ly/16dMpXX
o Bonus Loops: Florida Canyon + Balboa, 5.6mi - http://bit.ly/1h148Jd
Clinics & Social, Tuesday
- Meat Grinders: 4X 100m Hill Repeats
Saturday @ - Torrey Pines “Pleasure Seeker”
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 afterward 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 :)
Morley Field Sports Complex, Florida Canyons
3300 Texas St, San Diego, CA 92104
We'll at the East end of the parking lot at the end of Texas Street. Technically at the corner of Jacaranda Pl and Texas, but it's all one big parking lot. We'll be on the North East side in the grassy area along the edge of the parking lot. Parking Lot View: http://bit.ly/fhYRq5
There are restrooms, but about ¼ mile away at the Tennis area North of the lot we meet in. http://bit.ly/fqXF20
Rehab United, Carmel Valley
3323 Carmel Mountain Rd. Ste 200, San Diego, CA 92121
Park in the lower 1.5 of 4 lots (those will fill up fast). Do NOT park in the upper lot as those belong to the building above. Also do NOT park in the lower level lots as those belong to the restaurants below. Do NOT park in the building across the street’s parking lot (out front/side is okay) What’s left? Park out on the streets and along Carmel Mountain Road and Sorrento Valley Road. There’s plenty of it, just may have to walk a few hundred yards.
http://www.rehabunited.com/Directions.htm
Parking