Spring 2020 - Week 15 (4/28/2020)


Watch this week video 

Tuesday @ Liberty Station

      Saturday @ Solana Beach Train Station

      Articles:  Click Train Run Details 

      NEW Treadmill Workout 1.5: Click   

      NEW Core Workout: Click   

      NEW Bootcamp Workout: Click   

      Dynamic Stretching Video: Click   

      Cooldown Stretching Video: Click   

      Schedule: Click    

      Discounts: Click





      Good Morning!  I hope everyone had a great weekend, whether you did the run with us on Saturday or ran the La Jolla Half.  

      Happy Week 15. Our mileage is up but we are going to stay at a high of 16-18 miles as the new date for Rock N Roll has not been announced yet. 

      Congratulations - La Jolla Half Finishers 

      I know this year was a little funky doing a big race like La Jolla Half virtually but we want to send a BIG congratulations to everyone that did the race this weekend.  I hope you felt strong coming up that final big hill. I guess our hill training made an impact. :) Congratulations to everyone, and we can't wait to see your pics on social media. use #BlackFlagRunningClub on your posts.  

      Virtual Happy Hour - Tuesday @ 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 4/28/20 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://us02web.zoom.us/j/85002008992?pwd=NkM2MW9kS09udG4zSll3T2NUSmhwdz09

      Meeting ID: 850 0200 8992
      Password: 630668

      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. 

      TRAIN RUN 

      This weekend we have the long-awaited train run, this is always a favorite.  

      The trains depart at the following times; 6:33am, 8:44am, 12:43pm, 2:16pm, 4:36pm and 7:22pm.   

      Saturday = Train Run

      The full set of details for the train run can be found at this Link but below is the high-level information you need for this weekend.

      If you are doing the train run this weekend you will be doing a minimum of 16 miles. If you are doing less than that, it will be an out and back from the Solana Beach train station.

      Meeting Location:  Solana Beach Transit Center, 105 N Cedros Ave & Solana Beach Transit Center, Solana Beach, CA 92075
      Times:   Runners doing 16+Milers  will get on one of the northbound train at the following times  6:33am, 8:44am, 12:43pm, 2:16pm, 4:36pm and 7:22pm.   
      Runners doing less than 16 Miles will do an out and back at whatever time you wish. 
      Tickets:   You will need to purchase your train ticket in advance at https://www.amtrak.com/tickets-reservations . Do NOT try and get them the day of at the ticketing station, there is too much going and you will not want to deal with it at that time.
      Train Details:   You will want to arrive 20 min before your train departs and  proceed to the train platform 10min before it leaves. The train trip will take about 21 min north to the Oceanside Train Station. Once you arrive you will take the stairs under the tracks and you will begin your run from there.  
      Aid Stations:   Sorry guys, Because of Covid 19 there is not aid station. 
      Other things to bring:  It might not be a bad idea to bring some cash with you,  should you need something (extra water). Tere are plenty of stores to stop at. This is also one of those runs where I would recommend bringing your cell phone with you. It’s good to have some form of communication with you as a backup or just to take pictures along the way. (or call a Lyft/Uber, in case of emergency)


      Do I Really Have to Run 16mi This Weekend?

      We have the Train Run this weekend which is a one-way, 16 mi run meaning there is no cutting short.  YES, We WILL have an alternate Coastal Run going up to 12-14mi for those not able or wanting to do 16 yet.  **DO NOT RISK going out trying to do 16mi just because it sounds cool or challenging.  I will have more info later in the week on the details.

        Medium Long Runs MLR are now Upon Us

        In addition to adding a bit of mileage to our Mon and Wed runs for most everyone, our Thursday runs bump up more mileage to cover what we call “Medium Long Run” (MLR) distance.  

        This Week’s Training

        As mentioned above, we’re back UP this week.  Everyone’s weekly mileage is bumping up a bit starting this week.  This includes the R/W Interval Group bumping up to the next set of intervals at 2/8 or 2/13.  Notables for each group are:

        These guidelines are for those of us NOT doing the LJHM this weekend.

        • R/W (ALL)  – Up to 2/8 or 2/13 Interval.  Thurs is up to 80/90min MLR.  Saturday is up to 120/190.
        • Intermediate Half – Add 1 mi to weekly runs. Thursdays are now 7mi MLR. Saturday is UP to 11-12mi
        • Intermediate Full – Add 1 mi to weekly runs. Thursdays are now 8mi MLR. Saturday is UP to 18mi.
        • Advanced Full – Tuesday Runs are now MLP (Marathon Pace Run).  Wayne will review. Thursdays will now be 11+ miles.  Saturday is an Easy 21mi.

         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 @ Liberty Station

        Starting at the old Naval Training Center (NTC) in the NE corner of the park (parking lot right at Cushing Rd), head out SW out of the park, over the Halsey Rd Bridge.  Cut back and underneath the Harbor Drive Bridge to enter Spanish Landing Park.  Continue out to Harbor Island, heading West to end to cul-de-sac for 3.3mi one-way.  Option is to skip Harbor Island and continue around SD harbor on Harbor Drive to your turnaround.

        Saturday @ Solana Beach Train Station

        This run is real easy and needs little description . . . Ride the train from Solana Beach to Oceanside, run back. There is the main run + a few different variations for those who need to add-on.

        o Add-on, Up North (Get it done first): http://bit.ly/QULclU

        o Add-on, Down South (Wait till end): http://bit.ly/QULuJq

        • 18 miles = Pass station, turnaround at Via De La Valle
        • 21 miles = Pass station, turnaround at Sea Grove Park (there's water/restroom down there too)

        For those NOT running the train run, we’ll still meet and start/end at the Train Station.


        As Always

        Please let us know if you have questions.

        See ya out there!

        Coach Aaron

        Detailed Meeting Locations

        This is where we will meet on Tuesday and/or Saturday. Don’t get lost :)


        Liberty Station (NTC)

        2670 Cushing Road, San Diego, CA, 92106

        At the corner of Dewey Road and Cushing Road.  Huge grass park area, with multiple parking lots all around.  We’ll meet in the grass area near the actual park parking lot.  There are restrooms and water fountains at this lot. http://bit.ly/cvkwhT


        Solana Beach Train Station

        105 N. Cedros Ave, Solana Beach, CA 92075

        I-5 to Lomas Santa Fe, West on Lomas Santa Fe, Right on N. Cedros Ave.  Train Station is on left - park in public parking lots or streets.  You can also park up on Rios Avenue.  This area can become very busy and crowded if travel season is high.  Plan on a good 5-10-15 min walk if you have to park a few blocks up the street.


        We will be meeting at the Bill's Auto Repair Shop directly across the street (Hopefully he won't be standing out front as he is here on the Map - http://goo.gl/maps/EAqa ) I will have my truck pulled in there.  Use the restrooms and drinking fountain inside the train station but don't loiter around inside the station.