Spring 2020 - Week 19 (5/30/2020)



Watch this video!

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, 

This is the last official post for the Spring 2020 Season. This has been a very interesting year for sure and we truly miss seeing your faces on a regular base. 

As I mentioned in last week's post we will be conducting the regularly scheduled summer season starting next Tuesday. It will start off as a virtual club but we hope in the next few weeks we will be able to start meeting in small groups. We hope you will consider staying with us and help keep the club together. 

Most importantly, we have a big weekend in front of us as some of you will be doing either a virtual half or full marathon. We want to wish you the best of luck as we know training in a group environment compared to the individual approach is a much different experience and we want to give you a virtual high five for sticking with it. We look forward to seeing how everyone does. 

If you are not racing this weekend we have an alternative plan for you set up for you this weekend. 


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. 

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.

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