Spring 2020 - Week 11 (3/31/2020)

by Aaron Adragna

NEED TO KNOW: Week 11

Watch Video 

Tuesday @ Florida Canyon Loops @ Morley Field 

    Saturday @ Mission Trails

    Social Events:  Cancelled TBD

    Articles: Click   

    NEW Treadmill Workout 1.2: Click   

    NEW Core Workout: Click   

    NEW Dynamic Stretching Video: Click   

    NEW Cooldown Stretching Video: Click   

    Schedule: Click    

    Discounts: Click

     

                             

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    Good Morning and CONGRATULATIONS! There is a lot of Cova-19 approved elbow bumps that need to go around. Looks like we had a few people do the virtual Encinitas Half while the rest of us did Torrey Pines Hill. Fun Times for everyone. 

    This week we are back at it again with Florida Canyon and more hill repeats. 

    Interval Groups = Split-Off Half vs. Full

    Starting in Week 11 (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 110min while the full marathoners will do 130min. 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 9 and beginning Phase 3 of the training.  That means we’re back UP this week in both intensity and overall weekly mileage.  After a recovery week, you should be ready to get back out there with our longest training runs of the season coming this weekend.  Some notable items for each group:

     

    • Run/Walkers (ALL) – Nothing new this week in interval times or mid-week runs. Intervals are still 1/4 and 1/9 this week.
    • Run/Walkers (Half) – No change from last week in Days/Times. Long run will be UP to 110-130min
    • Run/Walkers (Full) – No change from last week in Days/Times. Long run will be UP to 120-130min
    • Intermediate HALF – No changes to mid-week runs. Long run will be UP to 11 mi.
    • Intermediate FULL – No changes to mid-week runs. Long run will be UP to 14 mi.
    • Advanced Runners­­­­ – No changes to mid-week runs. Long run will be UP to a 18mi EZ run.

     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.

    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: 6X 100M hill Repeats

    Saturday @ - Mission Trails 

    Meet: Mission Trails 880 Bushy Hill Dr. Santee 92071   

     

    As Always

    As always, please let us know if you have any 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 

    Mission Trails  

    880 Bushy Hill Dr., Santee, CA 92071

    We will be meeting in the dirt parking lot on the Santee side of Mission Trails. 

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