Spring 2020 - Week 12 (4/7/2020)

by Aaron Adragna

NEED TO KNOW: Week 12

Watch Video 

 

Tuesday @ - Florida Canyon Loops @ Morley Field

Saturday @ - Shelter Island to Hilton Bayfront Hotel

Social Events:  Cancelled TBD

Articles: Click   

NEW Treadmill Workout 1.3: Click   

NEW Core Workout: Click   

NEW Bootcamp Workout: Click   

Dynamic Stretching Video: Click   

Cooldown Stretching Video: Click   

Schedule: Click    

Discounts: Click

 

                         

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You guys are doing amazing as we head into the last week of big hill workouts. We are back at Morley Field this week as we hammer out a total of 8 hill repeats after our regular scheduled runs.

Thank you, everyone, for being so accommodating this week we had some road closures this weekend out at Mission Trails. Some of the info we get off of the websites are not always accurate snd we have to make adjustments on the fly. 

These big hills are really going to pay off for those of use running La Jolla Half. This is the last big week of hills before we taper for La Jolla.  Keep up the hard work.

Virtual Happy Hour - Tue @ 7:30pm

We are going to try a virtual happy hour this Tues and try playing a game at the same time so this is how it's going to work. 

On Tuesday 4/7/20 at 7:30pm you will follow the steps below:

Step  1 : Log in to Zoom using the link below. Best to do this using a computer or laptop

Join Zoom Meeting
https://us04web.zoom.us/j/930298601?pwd=Nlo2bkx4OVFrOHoxTEJqSjYzRWhEQT09

Meeting ID: 930 298 601
Password: BlackFlag

Step 2: Get yourself a beer, wine or cocktail

Step 3: on your mobile device find the website listed below

A game code will be displayed in the zoom meeting for you to join. 

Rewards

Things are getting rewarding!!  For NOOBIES . . . Your training is paying off and if you don’t think so . . . recall back about 11-12 weeks and ask yourself if you would have been able to tackle that hill like that?   Congrats again!  

Are we done with Hills Yet!?!

During the first few weeks of training, everyone was super-duper excited to be training – with many asking me when we’re going to do “real workouts” like hills and sprints and strength and all of that other stuff that too many runners think way too highly of.  Frankly, those are some of the least important tools in your long distance training big picture bag. Almost half of us are no longer training.

But, if you’re still with us, you’ve learned what the tools are – long, slow, easy runs with a lot of time on your feet, mentally tackling each workout with ease!!! But, now I’m sensing that the question is “are we done with hills yet”?   Well, only a week left, and then the downhill taper into LJ Half Marathon, then shifting gears a bit.  So, let’s kick the crap out of the run tomorrow, add in two more hill option this Saturday (again, optional but YES, you should do it and kick it’s ass too!) and then blast into the last phase of training!!

This Week’s Training

We are in Week 12 and beginning Phase 3 of the training.  That means we’re back UP again 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 120min
  • Run/Walkers (Full) – No change from last week in Days/Times. Long run will be UP to 120-150min
  • Intermediate HALF – No changes to mid-week runs. Long run will be UP to 11-12 mi.
  • Intermediate FULL – No changes to mid-week runs. Long run will be UP to 14-16 mi.
  • Advanced Runners­­­­ – No changes to mid-week runs. Long run will be UP to a Half 13mi w/ 5LT  or Full 23mi EZ run. 

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.

Saturday @ - Shelter Island to Hilton Bayfront Hotel

 

As Always

Please let us know if you have any questions.

Ciao for now!

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

 

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.

http://bit.ly/zw43Sl

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