Spring 2020 - Week 15 (5/2/2020)

by Aaron Adragna

NEED TO KNOW: Week 15

Watch this week video 

      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

       

                               

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      Good Morning!  I hope everyone had a great week and are excited about the train run this weekend. Make sure you watch the video and look over all the information before the run. 

      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.

      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 :)

        

      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.

      http://goo.gl/maps/9QBUV  

      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.

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