Spring 2020 - Week 9 (3/17/2020)

by Aaron Adragna

NEED TO KNOW: Week 9

New Staggered Start Times: 

  • Run Walk Group @ Tue 6:00pm & Sat 7:00am
  • Intermediate Group @  Tue 6:15pm & Sat 7:15am  
  • PR Chasers Group @  Tue 6:30pm & Sat 7:30am  

Tuesday @ De Anza Cove, Mission Bay

Saturday @ To La Jolla Cove (from Crown Point)

Social Events:   Cancelled TBD

Schedule: Click   

Discounts: Click

                                      

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 We are in recovery mode this week which means all the runs drop their level of intensity and we are doing easy milage. Remember recovery periods are just as important as the long runs. Follow your training plan and you will be on a plan for success.

Additional changes

Over the weekend the state-imposed new recommendations related to social distancing and have asked that all bars and restaurants close and to suspend the meeting of all groups with 50 or more people. In an effort to adjust to these new guidelines the Black Flag Running Club will make the following adjustments.

  • Until further notice, we will suspend all Happy Hours, Coffee Hours and Social Events
  • We are also implementing a staggered start approach to the club. We have never done this before but want to give it a try to stay under the 50 person guidelines and see how it goes. All other aspects of the club including warmups will go on unchanged.
    • Run Walk Group @ Tue 6:00pm & Sat 7:00am
    • Intermediate Group @  Tue 6:15pm & Sat 7:15am    
    • PR Chasers Group @  Tue 6:30pm & Sat 7:30am    

 

Congratulations: Virtual SD Half Finishers  

Wow, what an interesting weekend and virtual run expense. It was great to see everyone out there and have the opportunity to connect with some other run clubs. Everyone did amazing and can’t wait to hear how everyone did!

 

An abundance of Caution: Coronavirus

I want to start off by saying there is currently no major health risks in San Diego County as it relates to the coronavirus. I might be overly cautious here but with everything in the news, Black Flag Running Club will be imposing the following action to ensure we can keep everyone running and healthy.

  • If you are sick we ask that you don’t come to the group runs.
  • We will suspend holding your keys and jackets. Please leave those in your car. 
  • We will suspend the use of aid stations on our runs. We are encouraging runners to carry water or aid in a hydration pack or handheld water bottle see link
  • We will still have printed maps made available but will designate a single individual you can see to pick them up rather than everyone taking one from the box.
  • If you haven’t picked up your shirt yet we will have hand sanitizer available and ask that you use it before and after looking for your shirt.  

I am sure all of this is a little over the top but think it’s best to be proactive. Thank you, everyone, for your support and understanding     

This Week’s Training

We are in Week 9, so plan your runs based on the training schedules.Overall, solid, steady state runs are on schedule and this is the last BIG push of this training cycle before a recovery week. Some notable items for each group:

  • Interval Run/Walkers – Nothing new this week in interval times or mid-week runs. Intervals are 2/3 and 2/8 now and long run will be up to 110min
  • Intermediate HALF – No change from last week – all runs still to be solid and steady but generally EASY.  Long run will be up to 8-10mi. All mid-week runs in the 5mi range. All runs are still EASY (Novice) to Steady State (Intermediate)
  • Intermediate FULL – No Change overall.  All runs are still EASY (Novice) to Steady State (Intermediate).  Mid-weekruns in the 5-6mi range and Long Run is up to 11-12mi.
  • PR Chasers FULL - Tuesday will be a longer Tempo Run (E2 + LT5), Thursday includes 10k RP intervals and Long Run builds to 15mi Easy.

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 @ De Anza Cove, Mission Bay

Starting at almost the end of the Mission Bay Boardwalk at De Anza Cove, run South on the busy and popular concrete pathway on an Out & Back Run.

Saturday @ To La Jolla Cove (from Crown Point)

From Crown Point, head North around Sail Bay to the ocean and head North into La Jolla along the beautiful “bike path” and neighborhood of La Jolla.  It’s an Out & Back, so turn around where your schedules tells you, but you can easily get all the way to the Cove for a 15mi run, or the Shores, and further if you wish.

As Always

We will arrive 15-20 minutes before each group run to make ourselves available for questions, tips, etc..  We also plan to stay afterward for as long as it takes to do the same.  This means I'll be at Tuesday runs by 6 PM and the Saturday runs by 7 AM.

As always, please let us know if you have questions.

See you tomorrow!

Coach Aaron

Detailed Meeting Locations

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

 

De Anza Cove/Mission Bay

2750 De Anza Rd, San Diego, CA 92109

Go all the way to end of N. Mission Bay Drive (towards the golf course / mobile home park), turn left onto De Anza Road (towards cul-de-sac) turn left into parking lot.  We'll be in SE corner, near pavilion across from bathrooms, but along the parking lot.  http://bit.ly/tGLDPn

 

 

Crown Point Shores Park (Southern Lot)

3550 Crown Point Drive, San Diego, CA 92109 -  (Address is not exact)

We'll meet at the Southern end of the most Southern parking lot in the grass area along the edge of the lot, closest to Ingram Street bridge.  Plenty of parking lot parking. There is a set of restrooms and water fountains in this end too.

http://bit.ly/egv7B7

*NOTE  – between 11/1 and 3/31 the restroom at this parking lot is closed for the winter –They should be open by now. There is a restroom at the other end of the Park just under a 1/4 mile away (you can easily walk/jog from our lot) and there is also a restroom at Fanuel Park which is about 1 mile into the run.  Keep this in mind if you find yourself having to go to the restroom as you near the parking area before the run.

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