Spring 2020 - Week 19 (5/26/2020)


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Tuesday @ Balboa Park Loop Runs (RnR Start)

Starting at Laurel and 6th avenue, the starting line area for the Rock n Roll, run an easy loop around Balboa Park.

Saturday @ [Alternativ Run for those not racing] - Shelter Island to Hilton Bayfront Hotel

Sunday @ Race Day (Half & Full Marathon)

  •  Final Notes: If you are running a virtual race this weekend we want to wish you the best of luck on your race. Please let us know how you do and post on social media @BlackFlagRunningClub & #BlackFlagRunningClub
  • Reminder: Nothing new on food or hydration. 

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




Hi Team, 

Well this is the final week of the Spring 2020 training season and it has been an interesting one for sure. I want to take a moment and thank everyone for all your support for the club during this interesting time. It has been so awesome and inspiring to see everyone staying on top of their running and not let a little pandemic hold you down. 

That brings us to one of the last posts of the season. This week we are taking things nice and easy as many people will be doing a virtual run this weekend and those not racing we have been up in milage for a while so taking an extended recovery week this doesn't sound like a bad thing. 

On Tuesday we will be in Balboa Park for some easy mileage (see map) and heading into this weekend we will have some options as if you are doing a virtual half or full there are a lot of options ahead of you. On the other hand if you are wanting you just keep on top of your training we will have a run planned around shelter island. 

Either way it's going to be a fun week of running and the official end of the season. 

Summer Season Sign Up (Help Keep the Club Going)

If you are thinking about signing up for the summer season this is the time to do it and hope you will consider signing up and keeping the club going. Hope you will join us as it will be an exciting season filled with new runs, hill workouts and a few other surprises I have up my sleeve.  (CLICK

The Plan: This year we are offering a virtual 5k, 10k, and a half marathon training program until the county and state allow groups of 10 or more to meet. Once they allow groups of 10 or more to meet we will have staggered start times. Run Walk Group at 5:30 pm, Intermediate Group at 6:00 pm and  PR Chasers at 6:30 pm on Tuesdays, and for Saturday runs the Run Walkers will start at 7:00 am, Intermediate at 7:30 am and  PR Chasers at 8:00 am. We will maintain the staggered start until we are able to meet as a group at the traditional 6:15pm on Tuesdays and 7:15 am on Saturdays.

Additionally, we will not be offering team shirts for this season. 

Virtual Core Workout - Tuesday @ 7:00pm

We are going to try something new and do a virtual Core Workout on Tuesday at 7:00pm. See the link below if you want to follow along. 

Join Zoom Meeting https://sandiegounified.zoom.us/j/98930553844

Meeting ID: 989 3055 3844

Password: BFRC

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 5/12/20 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.

This Week’s Training

Week 19!  The last one!!!  Remember, we're in a taper, so all runs should be easy and light.  You will NOT increase any of your speed, endurance, or power by having strong runs this week.         However, you still need to get the same number of days, 3 or 4 this week, to keep your endurance in tune, and body loose. Refer to my earlier “Tapering” email for details.  EVERYTHING FROM HERE ON OUT IS EASY!!!

  • R/W Half – No changes – keep at 1/9 or 1/14 interval.  Taper into this weekend.
  • R/W Full – No changes – keep at 1/9 or 1/14 interval. Taper into this weekend.
  • Intermediate Half – No Changes.  Taper into this weekend.
  • Intermediate Full – No Changes.  Taper into this weekend.
  • Advanced Full – Taper into this weekend.

Upcoming Group Runs & Clinics

Below are the run maps and the group run locations.  At the very bottom of this email are detailed instructions on the meeting locations.

Tuesday @ Balboa Park Loop Runs (RnR Start)

Starting at Laurel and 6th avenue, the starting line area for the Rock n Roll, run an easy loop around Balboa Park.

Saturday @ [Alternativ Run for those not racing] - Shelter Island to Hilton Bayfront Hotel

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. Don’t get lost :)


Balboa Park, RnR Start (Black Flag RC Meeting Spot)

2450 Balboa Dr, San Diego, CA 92101

This is just South of Kate Sessions statue in the large grass area. There are restrooms and water fountains nearby.  Parking is street only, and keep in mind that Balboa Drive is a one way street.