NEED TO KNOW: Week 6
SATURDAY @ 7:15 am – BONITA COVE PARK TO SAIL BAY“10k Fun Run” (Change in location)
- Meet: Bonita Cove Park, http://bit.ly/1Ntg4CB
- Run Map: CLICK Bonita Cove to Crown Point, http://bit.ly/1NYxYNB
Starting at Laurel and 6th avenue, the starting line area for the Rock n Roll, run an easy loop around Balboa Park.
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This is the big one! The final week! We finished last week with a nice easy long run of anything between 8.5-12miles . This Tuesday we will have another easy run followed by a small discussion on details for tapering and the “Race Review” clinic. See the race prep post if you missed anything.
If you are thinking about signing up for the Winter season this is the time to do it and get the early bird discount. Hope you will join us as it will be an exciting season filled with new runs, track workouts and a few other surprises I have up my sleeve. (CLICK)
Friday, June 3rd will be our annual pasta dinner and awards ceremony, This is always such a fun event and would love if everyone can make it. You must get a ticket in advance:
Date: Friday June 3, 2022 at 7:15pm
Location: Presidio Place in the Community Room (MIssion Valley) 5765 Friars Rd, 92110
Cost:
Ticket Link: (Click)
Time: Sunday June 3, 2022 at 7:30am
Location: 1099 B St, San Diego, CA 92101
Event Link: (CLICK)
Date/Time: Sunday June 3, 2022 @ 11:00am
Location: Ballast Point: Little Italy ; 2215 India St, San Diego, CA 92101
Event Location: (CLICK)
We will NOT be meeting this weekend - but for those running the race - plan on going to the expo on Friday or Saturday.
Week 20! 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!!!
Below are the run maps and the group run locations. At the very bottom of this email are detailed instructions on the meeting locations.
Starting at Laurel and 6th avenue, the starting line area for the Rock n Roll, run an easy loop around Balboa Park.
Clinics & Social, Tuesday
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.
]]>Full Details below
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Lets kick off this long weekend with the last long run of the season.
Are you ready? Lets do this!
Well we are finishing up the last full week of what has been an amazing season and this Saturday will be the last official Saturday run before the race The point between now and race day to to keep things loose but all your training is official over. There is nothing more you can do between now and race to get ready for Rock N Roll. All runs from here on out will be a low intensity.
See you in the morning!!!!
This is our last Social Event of the spring season. We will be heading over to the Trailer Park After Dark on Saturday May 28 at 8:15pm. This is an open event for friends and family, hope to see you then.
Trailer Park After Dark: 835 Fifth Ave, San Diego, CA 92101
Event Link: (CLICK)
Friday, June 3rd will be our annual pasta dinner and awards ceremony, This is always such a fun event and would love if everyone can make it. You must get a ticket in advance:
Date: Friday June 3, 2022 at 7:15am
Location: Presidio Place in the Community Room (MIssion Valley) 5765 Friars Rd, 92110
Cost:
Ticket Link: (Click)
Time: Sunday June 3, 2022 at 7:30am
Location: 1099 B St, San Diego, CA 92101
Event Link: (CLICK)
Date/Time: Sunday June 3, 2022 @ 11:00am
Location: Ballast Point: Little Italy ; 2215 India St, San Diego, CA 92101
Event Location: (CLICK)
This Week’s Training
We are in Week 19, so plan your runs based on the training schedules. The taper has officially started for the Full Marathoners and just about peaking for the Half Marathoners (You can peak at 2 or 3 weeks out). Mid-week runs remain the same, while the weekend long runs will come down a bit. EVERYTHING FROM HERE ON OUT IS EASY!!! Notables for each group are:
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 @ 6:15p - Sail Bay @ Crown Point
Starting at Crown Point, run North along the bike path, underneath Ingram Bridge and around the Sail Bay to your turnaround point. Alternatively, continue around the loop, over Ingram street bridges back to Crown Point.
o SB to MB Drive & Back, 6.2mi - http://bit.ly/14UGW5w
o SB Loop w/ SMission Beach, 7.8mi - http://bit.ly/14UH2u2
o SB Loop w/ Law St & SMission Beach, 9.8mi - http://bit.ly/14UH4C4
Saturday @ 7:15a - De Anza Cove for “Mission Bay Loop”
Starting at almost the end of the Mission Bay Boardwalk at De Anza Cove, run South on the busy and popular concrete pathway, pass Fiesta Island (or add-on for more) continue around Sea World, over Ingram Bridges, down through Crown Point Park and across the new footbridge through MB RV Park and into De Anza Cove for a loop. Lots of Restrooms & Water Fountains on the loop.
o Add-on: Fiesta Island (Short Loop),+ 2.7mi – http://bit.ly/nA2KYz
o Add-on: Fiesta Island (Long Loop), +4.4mi – http://bit.ly/KeHV9R
o Option: Loop + WMB O&B, 10.1mi - http://bit.ly/Wf5HtV
Clinics & Social, Saturday
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 :)
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
]]>Full Details below
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Happy Monday Morning!
Its official, everyone is in recovery mode now and we prepare for the big race coming up. Our mileage is down and little we have a busy week coming up. Be sure to read everything and mark your calendars.
This is our last Social Event of the spring season. We will be heading over to the Trailer Park After Dark on Saturday May 28 at 8:15pm. This is an open event for friends and family, hope to see you then.
Trailer Park After Dark: 835 Fifth Ave, San Diego, CA 92101
Event Link: (CLICK)
Friday, June 3rd will be our annual pasta dinner and awards ceremony, This is always such a fun event and would love if everyone can make it. You must get a ticket in advance:
Date: Friday June 3, 2022 at 7:15am
Location: Presidio Place in the Community Room (MIssion Valley) 5765 Friars Rd, 92110
Cost:
Ticket Link: (Click)
Time: Sunday June 3, 2022 at 7:30am
Location: 1099 B St, San Diego, CA 92101
Event Link: (CLICK)
Date/Time: Sunday June 3, 2022 @ 11:00am
Location: Ballast Point: Little Italy ; 2215 India St, San Diego, CA 92101
Event Location: (CLICK)
This Week’s Training
We are in Week 19, so plan your runs based on the training schedules. The taper has officially started for the Full Marathoners and just about peaking for the Half Marathoners (You can peak at 2 or 3 weeks out). Mid-week runs remain the same, while the weekend long runs will come down a bit. EVERYTHING FROM HERE ON OUT IS EASY!!! Notables for each group are:
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 @ 6:15p - Sail Bay @ Crown Point
Starting at Crown Point, run North along the bike path, underneath Ingram Bridge and around the Sail Bay to your turnaround point. Alternatively, continue around the loop, over Ingram street bridges back to Crown Point.
o SB to MB Drive & Back, 6.2mi - http://bit.ly/14UGW5w
o SB Loop w/ SMission Beach, 7.8mi - http://bit.ly/14UH2u2
o SB Loop w/ Law St & SMission Beach, 9.8mi - http://bit.ly/14UH4C4
Saturday @ 7:15a - De Anza Cove for “Mission Bay Loop”
Starting at almost the end of the Mission Bay Boardwalk at De Anza Cove, run South on the busy and popular concrete pathway, pass Fiesta Island (or add-on for more) continue around Sea World, over Ingram Bridges, down through Crown Point Park and across the new footbridge through MB RV Park and into De Anza Cove for a loop. Lots of Restrooms & Water Fountains on the loop.
o Add-on: Fiesta Island (Short Loop),+ 2.7mi – http://bit.ly/nA2KYz
o Add-on: Fiesta Island (Long Loop), +4.4mi – http://bit.ly/KeHV9R
o Option: Loop + WMB O&B, 10.1mi - http://bit.ly/Wf5HtV
Clinics & Social, Saturday
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 :)
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.
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
]]>Starting at the end of Mission Beach (South Mission Jetty) run North along the coast all the way into La Jolla until your halfway point. Turnaround and run home :)
SAVE THE DATE
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Hi Team,
We have a recovery run scheduled for this Saturday which basically means we are taking down the milage we typically run on the weekend and giving our bodies the opportunity to rest a little and recover from all the miles we typically are asking it. This is a really important aspect of the training program as without these recovery runs built-in we see a high level of injuries and general burn out. Take full advantage of this is as we make our way through the last few week of the program and many of use prepare for the full marathon.
THIS WEEK’S TRAINING
We are in Week 18, so plan your runs based on the training schedules. Compared to last week, we’re down in mileage this week. Everyone’s weekly mileage should be overall lower for the entire week.
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.
Starting at the end of Mission Beach (South Mission Jetty) run North along the coast all the way into La Jolla until your halfway point. Turnaround and run home :)
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 :)
Mission Beach
999 N. Jetty Rd, San Diego, CA 92109
Go to S. end of Mission Blvd, turn right (West) into parking lot. We'll be along the grassy park area, in front of the volleyball courts on the East end of the parking lot, not quite to the bathrooms, but about 1/2 way down. http://bit.ly/tiWENM
]]>
Starting at the end of Mission Beach (South Mission Jetty) run North along the coast all the way into La Jolla until your halfway point. Turnaround and run home :)
SAVE THE DATE
____________________________________________*
Everyone has been training so hard and putting in the hard work in preparation for your next big race. As part of all successful training approach, you need to find a balance between putting in the level of effort that's required and feeding your passion for the sport. The reality is the best-laid training program don't mean anything if you can't bring yourself to do it. This weeks core focus is "Making Running Fun Again". We hope this past Saturdays social events and this week running adventure reignites the FUN FACTOR for you and you feel good as we knocking out some of the longest miles of the season.
This Tuesday we are going off schedule and going to have a little fun with our run. We are meeting at a new location the Quartyard downtown at 1301 Market St San Diego CA 92101. The Quartyard is located in the middle of downtown so you might want to give yourself a little extra time to find parking and make your way over. Just a heads up that parking is going to be fun, It's recommended finding street parking which is free at all meters after 6pm.
The general plan for the scavenger hunt is going to go down like this. We are going to break up into teams of 4 people. Once we start the hunt I will supply you with a list of locations and or items to find in the downtown area. You will then have 90 min to go find as many of the items on the list as possible and obtain as many points as you can.
The team with the most points at the end will be the crowed the 2018 "WE RUN THIS TOWN" award and 1 round of beers on the coach.
All the details will be on the scavenger hunt list. Most importantly be safe, follow all traffic laws and never assume a car sees you.
THIS WEEK’S TRAINING
We are in Week 18, so plan your runs based on the training schedules. Compared to last week, we’re down in mileage this week. Everyone’s weekly mileage should be overall lower for the entire week.
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.
Starting at QuartYard at 6:15pm located at 1301 Market St for a fun Scavenger hunt. Full details of the scavenger hunt will be presented the day of teh run. all you need to do is show up ready to run and bring a phone.
Starting at the end of Mission Beach (South Mission Jetty) run North along the coast all the way into La Jolla until your halfway point. Turnaround and run home :)
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 :)
QuartYard
1301 Market St San Diego CA 92101
There is no other way to put this other than parking is going to suck. We only do one run a year like this so we will have to try and make due. All street parking is free after 6pm, i think we will be OK and not have to pay for parking. Just plan on walking a few extra blocks.
Mission Beach
999 N. Jetty Rd, San Diego, CA 92109
Go to S. end of Mission Blvd, turn right (West) into parking lot. We'll be along the grassy park area, in front of the volleyball courts on the East end of the parking lot, not quite to the bathrooms, but about 1/2 way down. http://bit.ly/tiWENM
]]>
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Are we ready .............This Saturday will be the longest run of the season. Some of us will be pushing into the 20+ miles and for the first time half marathoners this will be your longest run yet. Remember we are practicing for true race conditions and this is your last chance to make sure you have everything in order. It would be a good idea to hydrate today, gets a good nights rest and putting some carbs into the mix might do you well.
I am confident everyone will have a great run this weekend. Remember most of how you feel on tomorrows run will be determined from the actions you take today and the fuel you supply your body during the run. Be smart and prepare accordingly.
Some have asked why we have up to 14 miles in the schedule. As noted above and that I’ve mentioned in the past, the actual run will be 12-14 and it’s dependent on how you feel, your history and your goals. Many have been training with us since October and have done 2 races so far, so pushing a bit past race mileage (at long, easy run pace) is beneficial both mentally and physiologically. But, if this is your first race, or you’ve been dealing with injuries or otherwise, then you’ll be okay with ~11-12 miles.
We even had a few half marathoners this past weekend do the 16 mile long run and while they loved it, they felt very good and super-duper extra confident now with just a 13.1 in front of them.
THIS WEEK’S TRAINING
We are in Week 17, so plan your runs based on the training schedules. Continuing from last week, we’re still UP this week. Everyone’s weekly mileage should be overall higher for the entire week.
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.
Simple. . . It’s just a big-ass, long run! It covers Crown Point, Ocean Beach, Pt. Loma, Downtown, Old Town and Mission Bay and it based on an old San Diego favorite “Tour of San Diego” - named for obvious reasons. The transition from Ocean Beach to Pt. Loma is up and over a road called “Hill Street” :) The extended 22.5 mi option goes further into downtown, then UP A St andUP into Balboa Park for additional mileage and hills.
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 :)
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
]]>____________________________________________*
Everyone has been training so hard and putting in the hard work in preparation for your next big race. As part of all successful training approach, you need to find a balance between putting in the level of effort that's required and feeding your passion for the sport. The reality is the best-laid training program don't mean anything if you can't bring yourself to do it. This weeks core focus is "Making Running Fun Again". We hope this past Saturdays social events and this week running adventure reignites the FUN FACTOR for you and you feel good as we knocking out some of the longest miles of the season.
THIS WEEK’S TRAINING
We are in Week 17, so plan your runs based on the training schedules. Continuing from last week, we’re still UP this week. Everyone’s weekly mileage should be overall higher for the entire week.
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.
Simple. . . It’s just a big-ass, long run! It covers Crown Point, Ocean Beach, Pt. Loma, Downtown, Old Town and Mission Bay and it based on an old San Diego favorite “Tour of San Diego” - named for obvious reasons. The transition from Ocean Beach to Pt. Loma is up and over a road called “Hill Street” :) The extended 22.5 mi option goes further into downtown, then UP A St andUP into Balboa Park for additional mileage and hills.
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 :)
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
]]>____________________________________________*
Get excited because this is one of the most fun runs we do. It will be a long run and challenging but worth the effort. Make sure you buy your tickets in advance so you are ready for we meet.
See everyone extra early in the morning.
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.
We will have two groups of runner this weekend. If you are doing the train run 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.
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 cuz it sounds cool or challenging. I will have more info later in the week on the details.
This Week’s Training
We are in Week 14, so plan your runs based on the training schedules. We are on way to our LONGEST run in just under 2 weeks already so we’re on the way back up. Notables for each group are:
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.
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
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.
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.
]]>____________________________________________*
Everyone has been training so hard and putting in the hard work in preparation for your next big race. This is the part of the season where we start to make things a little more fun and we kick it off with infamous train run. This run is always a big hit and worth making the effort to do it, before you ask you do not need to run the entire 16 miles. We will go over all the details tonight and get you ready for this awesome training run.
See you tonight at liberty station.
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.
We will have two groups of runner this weekend. If you are doing the train run 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.
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 cuz it sounds cool or challenging. I will have more info later in the week on the details.
This Week’s Training
We are in Week 14, so plan your runs based on the training schedules. We are on way to our LONGEST run in just under 2 weeks already so we’re on the way back up. Notables for each group are:
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.
NOTE: Please note that when I send Map Links, the runs MAY contain mileage further than your prescribed run. This is so I can use one map for many different mileages. Please refer to your training schedule for the correct mileage.
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
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.
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.
]]>____________________________________________*
As we creep up in mileage it is really important that we start being mindful of fluid, fuel and rest on the day before and following our runs. If you don't keep a log just make a mental note. If you are feeling like you had a crappy run my guess is that it has little to do with our training and more about the resource you are giving your body when asking it to perform. Test different combination of things now so you have a firm grasp on what works when it comes to race day.
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.
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.
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.
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
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 :)
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.
]]>
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Good Morning! We have an exciting week planned for us. We will kick it off with a run along the water downtown and another long run Saturday morning, the longest run yet for some of us. Looking forward to seeing your faces.
Side note, as we creep up in mileage it is really important that we start being mindful of fluid, fuel and rest on the day before and following our runs. If you don't keep a log just make a mental note. If you are feeling like you had a crappy run my guess is that it has little to do with our training and more about the resource you are giving your body when asking it to perform. Test different combination of things now so you have a firm grasp on what works when it comes to race day.
I am starting to get a little worried as we don't have a community room figured out for our Pasta Dinner and Celebration Night on June 3st. If anyone has any contact for something like this please let me know ASAP. Thank you.
After a nice ‘down’ week for most of us and nearly perfect weather long run on Saturday, we’re off to a big week of training as we’re going BACK UP in mileage and intensity. We are gearing up for the last big push towards our LONGEST run of the training. You’ll see below that all of our runs are now longer, and our mid-week runs are bumping up some too.
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.
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:
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.
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
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 :)
County Admin Building @ Waterfront Park
1675 N Harbor Drive, San Diego, CA 92101 - (Address is not exact)
We will be meeting at the fountain on the west side of the county admin building. Street parking is free after 6 pm so park wherever you can find a spot. There is generally parking around on both N Harbor Drive and Pacific Coast Highway. There is a set of restrooms and water fountains in this area too. 1675 N Harbor Dr, San Diego, CA 921
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.
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We're really moving along with our training and we have an exciting run planned for us this Saturday at Silver Strand!
Yes, for all of you!!!! And after 3 weeks straight of hill training, plus a few rough long runs . . . IT’S TIME FOR SOME RECOVERY!!
As I mentioned above, we are in a recovery week. In regards to training, means that your overall weekly mileage will be less and we will not be doing any specialty runs or workouts. It is designed to give your body and mind a rest we have been pounding the pavement pretty hard recently. Some notable items for each group:
Below are the run maps and the group run locations. At the very bottom of this post are detailed instructions for the meeting locations.
Starting at Tidelands Park in Coronado, run the popular pathway clockwise till you get to the Hotel Del then verge off the usual path to head out South down the Silver Strand. Hit your half way point? Turnaround and come home. (Mapped up to 11mi one way, 22mi round trip)
Please let us know if you have questions.
See ya out there!
Coach Aaron
Detailed Meeting Locations
This is where we will meet on Saturday. Don’t get lost :)
Coronado, Tidelands Park
2099 Mullinex Dr, Coronado, CA 92118
Coming from San Diego over Coronado Bridge, stay in far right lane, exit Glorietta Blvd, right onto Mullinex into park, all the way to end. We're in the far East end of the park, along the water's edge, towards the bridge. There are restrooms and water fountains.
*This is a great run, but a busy area and limited parking. Tidelands park can be a madhouse on Saturday mornings as there are ball fields out there and the Saturday morning soccer moms can be out in force. If you’re not “early”, plan to park out on Mullinex Rd, or possibly even further – meaning you could be faced with a good hike, so try to get there earlier than normal.
]]>The La Jolla Half has an earlier start this year but in typical fashion, we will meet for a group picture 30 min prior to the start of the race at 6:00 AM. See the race details link for full details. (CLICK)
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Well it a big race weekend and we want to wish everyone running the La Jolla Half Marathon the best of luck. Those of you not running you're not off the hook, just because you are not running the race you will still need to get in the miles on your own or JOIN US at the cheer stating to support your fellow runners.
Remember we are changing the location of next Tuesdays run for the Tolley Run so give yourself some extra time and be sure to read over all the information in advance from next Mondays post.
Every year we host two events (Movie Night & End of Season Award Ceremony) and we are in search of a location. If your apartment building has a community room we can use or you know someone that owns a Bar/Resturant that might be willing to host our group please let me know. I can fill you in on all the details. Please email me at coach@BlackFlagRunningClub.com
For those of you running La Jolla Half this weekend click here for all the details you need to know. We will do a full race prep on Tuesday after the group run.
Facebook Cheer Zone Event (UPDATE)
Please consider joining us cheer on our runners! For those not running, family and/or friends, we usually designate an area to meet up and cheer on the runners. It’s a great time to show some spirit and boost morale of everyone running! We will be at the Mile 12 hill starting around 8:00am (to see the leaders) The majority of runners will be passing through beginning around 8:15-8:45 am. We’ll meet at the corner of Spindrift Drive and St. Louis Terrace. Here's a link to help you find it: https://goo.gl/maps/gLs1s Where to park: Park in La Jolla village, around Blue Bird Lane. Walk down to Spindrift (< 1mile) from there.
Many of us are running LJ Half, many are not. If this is your goal race, then this is the big final push and Taper. If you are continuing on to the RnR race AND running LJ Half, you have a choice if you want to push hard or not. If you are NOT running the race, but continuing onto the RnR, then you have a slightly different path:
Remember, running very hard (hard training runs or racing) – is very stressful to the body so you HAVE to actively plan your schedules around the types of running you’re doing.)
We are in Week 13 and Phase 3 of the training. That means we’re back UP again this week in both intensity and overall weekly mileage.
No group run on Saturday due to the La Jolla Half Marathon.
Please let us know if you have questions.
See ya out there!
Coach Aaron
]]>____________________________________________
We're really moving along with our training and we have an exciting run planned for us this Tuesday and it's the Trolley Run. Look over everything and be sure to bring a mask. It's going to be fun!
We have another new run planned this week and I am excited to get your feedback. In short, we are meeting in Old Town and riding the trolley down to Seaport Village and running back. Sound's easy, right?!
This is what you need to know:
You need to bring a mask with you!
You will need to purchase a one-way ticket for the trolley on the Green Line. Last year they launched a new app called Pronto which you will need to download.
It's $2.00 if you have a app, and if not, you will need to purchase at ticket at the station but its best to do it on the app. I recommend arriving early so you have time to get everything situated. I heard you could download the app and do it that way too but I haven't figured it out yet.
We are meeting at the Trolley Platform located at 4005 Taylor Street San Diego CA at 6:15PM sharp. Parking is all over the place, but I recommend you park directly across the platform in the trolley parking lot.
Trolley Schedule:
Departs: Old Town Transit Station / Trolley Leaves at 6:22 pm
Arrives: Seaport Village Station at 6:33 pm
We will do a quick warm-up at the trolley stop and you will be on your way. It’s a good idea to bring water with you on this run.
Yes, for all of you!!!! And after 3 weeks straight of hill training, plus a few rough long runs . . . IT’S TIME FOR SOME RECOVERY!!
As I mentioned above, we are in a recovery week. In regards to training, means that your overall weekly mileage will be less and we will not be doing any specialty runs or workouts. It is designed to give your body and mind a rest we have been pounding the pavement pretty hard recently. Some notable items for each group:
Below are the run maps and the group run locations. At the very bottom of this post are detailed instructions for the meeting locations.
Starting at Tidelands Park in Coronado, run the popular pathway clockwise till you get to the Hotel Del then verge off the usual path to head out South down the Silver Strand. Hit your half way point? Turnaround and come home. (Mapped up to 11mi one way, 22mi round trip)
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 :)
Trolley Run Details:
Trolley Platform located at 4005 Taylor Street San Diego CA at 6:15PM sharp. Parking is all over the place, but I recommend you park directly across the platform in the trolley parking lot.
Coronado, Tidelands Park
2099 Mullinex Dr, Coronado, CA 92118
Coming from San Diego over Coronado Bridge, stay in far right lane, exit Glorietta Blvd, right onto Mullinex into park, all the way to end. We're in the far East end of the park, along the water's edge, towards the bridge. There are restrooms and water fountains.
*This is a great run, but a busy area and limited parking. Tidelands park can be a madhouse on Saturday mornings as there are ball fields out there and the Saturday morning soccer moms can be out in force. If you’re not “early”, plan to park out on Mullinex Rd, or possibly even further – meaning you could be faced with a good hike, so try to get there earlier than normal.
]]>The La Jolla Half has an earlier start this year but in typical fashion, we will meet for a group picture 30 min prior to the start of the race at 6:00 AM. See the race details link for full details. (CLICK)
____________________________________________*
____________________________________________*
A BIG PHAT CONGRATULATIONS to everyone who came out and tackled the Mission Trails run on Saturday. It was a great turnout, and an “exhilarating” and scenic run too.
Every year we host two events (Movie Night & End of Season Award Ceremony) and we are in search of a location. If your apartment building has a community room we can use or you know someone that owns a Bar/Resturant that might be willing to host our group please let me know. I can fill you in on all the details. Please email me at coach@BlackFlagRunningClub.com
For those of you running La Jolla Half this weekend click here for all the details you need to know. We will do a full race prep on Tuesday after the group run.
Facebook Cheer Zone Event (UPDATE)
Please consider joining us cheer on our runners! For those not running, family and/or friends, we usually designate an area to meet up and cheer on the runners. It’s a great time to show some spirit and boost morale of everyone running! We will be at the Mile 12 hill starting around 8:00am (to see the leaders) The majority of runners will be passing through beginning around 8:15-8:45 am. We’ll meet at the corner of Spindrift Drive and St. Louis Terrace. Here's a link to help you find it: https://goo.gl/maps/gLs1s Where to park: Park in La Jolla village, around Blue Bird Lane. Walk down to Spindrift (< 1mile) from there.
Many of us are running LJ Half, many are not. If this is your goal race, then this is the big final push and Taper. If you are continuing on to the RnR race AND running LJ Half, you have a choice if you want to push hard or not. If you are NOT running the race, but continuing onto the RnR, then you have a slightly different path:
Remember, running very hard (hard training runs or racing) – is very stressful to the body so you HAVE to actively plan your schedules around the types of running you’re doing.)
We are in Week 13 and Phase 3 of the training. That means we’re back UP again this week in both intensity and overall weekly mileage.
Below are the run maps* and the group run locations. At the very bottom of this email are detailed instructions on the meeting locations.
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.
o Mission Bay Loop, 8.0mi – http://bit.ly/ep1zVc
Please let us know if you have questions.
See ya out there!
Coach Aaron
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
]]>
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This is going to be a fun Saturday as we have a choose your own adventure style run and you will get to pick witch path is best for you; either a big trail run or a long road run the choice is yours.
Reminder you might want to bring water with you as east county is normally hotter that it is on the water. See yall in the AM.
Every year we host two events (Movie Night & End of Season Award Ceremony) and we are in search of a location. If your apartment building has a community room we can use or you know someone that owns a Bar/Resturant that might be willing to host our group please let me know. I can fill you in on all the details. Please email me at coach@BlackFlagRunningClub.com
Things are getting rewarding!! For NOOBIES . . . Your training is paying off and if you don’t think so . . . recall back about 10-11 weeks and ask yourself if you would have been able to tackle that hill like that? Congrats again!
During the first few weeks of training, everyone was super-duper excited to be training – with many asking me when we’re going to do “real workouts” like hills and sprints and strength and all of that other stuff that too many runners think way too highly of. Frankly, those are some of the least important tools in your long distance training big picture bag. Almost half of us are no longer training.
But, if you’re still with us, you’ve learned what the tools are – long, slow, easy runs with a lot of time on your feet, mentally tackling each workout with ease!!! But, now I’m sensing that the question is “are we done with hills yet”? Well, only a week left, and then the downhill taper into LJ Half Marathon, then shifting gears a bit. So, let’s kick the crap out of the run tomorrow, add in one more hill option this Saturday (again, optional but YES, you should do it and kick it’s ass too!) and then blast into the last phase of training!!
We are in Week 12 and beginning Phase 3 of the training. That means we’re back UP again this week in both intensity and overall weekly mileage. After a recovery week, you should be ready to get back out there with our longest training runs of the season coming this weekend. Some notable items for each group:
Below are the run maps* and the group run locations. At the very bottom of this email are detailed instructions on the meeting locations.
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 :)
Bushy Hill Dr , San Diego, CA 92071 - (Address is not exact/ dirt parking lot)
We'll meet at the dirt parking lot on Bushy Hill Dr. You can park in the lot of along the road. Bathrooms in the campground will be available but let be mindful of the noise level as there is a campground in the area.
]]>____________________________________________*
A BIG PHAT CONGRATULATIONS to everyone who came out and tackled the Torrey Pines Hills on Saturday. It was a great turnout, and an “exhilarating” run too. Many of you ran your furthest ever, and add the hills on top of it . . .!!
Every year we host two events (Movie Night & End of Season Award Ceremony) and we are in search of a location. If your apartment building has a community room we can use or you know someone that owns a Bar/Resturant that might be willing to host our group please let me know. I can fill you in on all the details. Please email me at coach@BlackFlagRunningClub.com
Things are getting rewarding!! For NOOBIES . . . Your training is paying off and if you don’t think so . . . recall back about 10-11 weeks and ask yourself if you would have been able to tackle that hill like that? Congrats again!
During the first few weeks of training, everyone was super-duper excited to be training – with many asking me when we’re going to do “real workouts” like hills and sprints and strength and all of that other stuff that too many runners think way too highly of. Frankly, those are some of the least important tools in your long distance training big picture bag. Almost half of us are no longer training.
But, if you’re still with us, you’ve learned what the tools are – long, slow, easy runs with a lot of time on your feet, mentally tackling each workout with ease!!! But, now I’m sensing that the question is “are we done with hills yet”? Well, only a week left, and then the downhill taper into LJ Half Marathon, then shifting gears a bit. So, let’s kick the crap out of the run tomorrow, add in one more hill option this Saturday (again, optional but YES, you should do it and kick it’s ass too!) and then blast into the last phase of training!!
We are in Week 12 and beginning Phase 3 of the training. That means we’re back UP again this week in both intensity and overall weekly mileage. After a recovery week, you should be ready to get back out there with our longest training runs of the season coming this weekend. Some notable items for each group:
Below are the run maps* and the group run locations. At the very bottom of this email are detailed instructions on the meeting locations.
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 :)
Morley Field Sports Complex, Florida Canyons
3300 Texas St, San Diego, CA 92104
We'll at the East end of the parking lot at the end of Texas Street. Technically at the corner of Jacaranda Pl and Texas, but it's all one big parking lot. We'll be on the North East side in the grassy area along the edge of the parking lot. Parking Lot View: http://bit.ly/fhYRq5
There are restrooms, but about ¼ mile away at the Tennis area North of the lot we meet in. http://bit.ly/fqXF20
Bushy Hill Dr , San Diego, CA 92071 - (Address is not exact/ dirt parking lot)
We'll meet at the dirt parking lot on Bushy Hill Dr. You can park in the lot of along the road. Bathrooms in the campground will be available but let be mindful of the noise level as there is a campground in the area.
]]>____________________________________________*
Get excited everyone because we have a special run planned this week where we will kick things off with a special Clinic with Rehab United and the take on Torrey Pines Hill but will be approaching it from the other side. If you are doing La Jolla this a great opportunity to become familiar with the course.
I will not be at Saturdays run so Coach Yayoi will be the Runner and Chief for the weekend, make sure to give her a fist pump for all she does for us!!
Have a great run this weekend and we will see you next Tuesday for our last run at Morley Field.
I mentioned this a few weeks back but thought it would be a good time to remind everyone that there will be no official group run on Saturday 4/16/22 as we will be out of the course for the La Jolla Half. If you are not signed up it might be something you want to consider to incorporate into your training.
Every year we host two events (Movie Night & End of Season Award Ceremony) and we are in search of a location. If your apartment building has a community room we can use or you know someone that owns a Bar/Resturant that might be willing to host our group please let me know. I can fill you in on all the details. Please email me at coach@BlackFlagRunningClub.com
Since we’re in it full swing, I’ve got a great article/reference email being tidied up and sent to you in just a bit. It discusses everything “hills”. We have another good week of Hill Training, including our “Torrey Pines Pleasure Seeker” this weekend. Bring on La Jolla!
Starting in Week 11 (Phase 3) the Beginner / Interval half vs full marathoners finally split off from each other in overall weekly minutes, primarily in the Saturday long runs. The half marathoners will continue a very gradual increase and level-off, while the full marathoners will continue on a more rapid increase. For instance, in 11 weeks, the half marathoners will do 110min (just under 2hrs) while the full marathoners will do 120 min (2hrs). Similarly, mid-week runs differ by 10min each. We also have a new interval this week 1/4 or 1/9
We are in Week 11 and beginning Phase 3 of the training. That means we’re back UP this week in both intensity and overall weekly mileage. After a recovery week, you should be ready to get back out there with our longest training runs of the season coming this weekend. Some notable items for each group:
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.
Starting at Rehab United in Carmel Valley, head out to the coast and then south towards the BIG hill . . . Torrey Pines! Which is the big one for the La Jolla half marathon. Once up, continue south until your prescribed turnaround point.
o Option: 18+mi Hillier Option – http://bit.ly/1jr9QF6 (TP Hill to TP + CV Hill to DM) This is a double out and back so mileage is variable depending where you turn around at either end.
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 :)
Rehab United, Carmel Valley
3323 Carmel Mountain Rd. Ste 200, San Diego, CA 92121
Park in the lower 1.5 of 4 lots (those will fill up fast). Do NOT park in the upper lot as those belong to the building above. Also do NOT park in the lower level lots as those belong to the restaurants below. Do NOT park in the building across the street’s parking lot (out front/side is okay) What’s left? Park out on the streets and along Carmel Mountain Road and Sorrento Valley Road. There’s plenty of it, just may have to walk a few hundred yards.
http://www.rehabunited.com/Directions.htm
Parking
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Good afternoon and CONGRATULATIONS! There is a lot of high fives that need to go around! We’ve surpassed the halfway point. We finished week 10’s rest & recovery week and many of you either ran or came to cheer on other club members at the San Diego half marathon.
I have stated over and over that if you make it to the halfway point, your chances of finishing are greatly increased. As most of you likely noticed, the runs are “appearing” easier. Why? Because your body can actually “work” easier. It has been going through a lot of changes, and this is the time you start to notice them. I’ll send more in a bit.
Since we’re in it full swing, I’ve got a great article/reference email being tidied up and sent to you in just a bit. It discusses everything “hills”. We have another good week of Hill Training, including our “Torrey Pines Pleasure Seeker” this weekend. Bring on La Jolla!
Starting in Week 11 (Phase 3) the Beginner / Interval half vs full marathoners finally split off from each other in overall weekly minutes, primarily in the Saturday long runs. The half marathoners will continue a very gradual increase and level-off, while the full marathoners will continue on a more rapid increase. For instance, in 11 weeks, the half marathoners will do 110min (just under 2hrs) while the full marathoners will do 120 min (2hrs). Similarly, mid-week runs differ by 10min each. We also have a new interval this week 1/4 or 1/9
We are in Week 11 and beginning Phase 3 of the training. That means we’re back UP this week in both intensity and overall weekly mileage. After a recovery week, you should be ready to get back out there with our longest training runs of the season coming this weekend. Some notable items for each group:
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.
Starting at the Morley Field Sports Complex, various loops with options through Balboa Park, Zoo Place and up Pershing Dr.
o Morley Field Short Loop, 3.4mi - http://bit.ly/1h14oYM
o Morley Field Loop, 3.7mi - http://bit.ly/16dMpXX
o Bonus Loops: Florida Canyon + Balboa, 5.6mi - http://bit.ly/1h148Jd
Clinics & Social, Tuesday
Starting at Rehab United in Carmel Valley, head out to the coast and then south towards the BIG hill . . . Torrey Pines! Which is the big one for the La Jolla half marathon. Once up, continue south until your prescribed turnaround point.
o Option: 18+mi Hillier Option – http://bit.ly/1jr9QF6 (TP Hill to TP + CV Hill to DM) This is a double out and back so mileage is variable depending where you turn around at either end.
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 :)
Morley Field Sports Complex, Florida Canyons
3300 Texas St, San Diego, CA 92104
We'll at the East end of the parking lot at the end of Texas Street. Technically at the corner of Jacaranda Pl and Texas, but it's all one big parking lot. We'll be on the North East side in the grassy area along the edge of the parking lot. Parking Lot View: http://bit.ly/fhYRq5
There are restrooms, but about ¼ mile away at the Tennis area North of the lot we meet in. http://bit.ly/fqXF20
Rehab United, Carmel Valley
3323 Carmel Mountain Rd. Ste 200, San Diego, CA 92121
Park in the lower 1.5 of 4 lots (those will fill up fast). Do NOT park in the upper lot as those belong to the building above. Also do NOT park in the lower level lots as those belong to the restaurants below. Do NOT park in the building across the street’s parking lot (out front/side is okay) What’s left? Park out on the streets and along Carmel Mountain Road and Sorrento Valley Road. There’s plenty of it, just may have to walk a few hundred yards.
http://www.rehabunited.com/Directions.htm
Parking
]]>____________________________________________*
CONGRATULATIONS! It's week 10 and that magic "half way point" for everyone putting in the weekly mileage and keeping up the training! As I have mentioned over and over, making it to the halfway point is highly most crucial in your training, as once you get there, the rest is "downhill" from here . . . well kind of ;)
We are also in a Recovery Week which I’ll have more info sent separately. This means you get to cut back a bit in intensity and overall mileage (but not necessarily frequency)
Every year we host two events (Movie Night & End of Season Award Ceremony) and we are in search of a location. If your apartment building has a community room we can use or you know someone that owns a Bar/Resturant that might be willing to host our group please let me know. I can fill you in on all the details. Please email me at coach@BlackFlagRunningClub.com
It’s a tradition to have a big pasta dinner the Friday before a big race. Please join us at Mazara Trattoria in South Park on Friday 3/25/22 at 6:15pm. Friends and family are welcomed.
We have a limit of 30 seats available and request you let us know in advance if you are coming
Mazara Trattoria : 2302 30th St, San Diego, CA 92104
Event Link: https://fb.me/e/4y1UjysQq
We will meet at the base of the Glass Elevator structure at the bottom of the new Harbor Drive Footbridge at the corner of Tony Gwynn Drive and Park Blvd. And a picture of the meeting spot is here: CLICK
Who's NOT running SD Half this Sunday?
Join us and other Black Flag runners to cheer on our teammates at mile 12.5! Bring your posters, noisemakers, and wear your Black Flag shirt!
If you're running, tell your friends and family to join us!
How to get there: We will meet at the corner of 5th and E St (868 Fifth Ave
San Diego, CA 92101). We'll be there at 8:45am!
You just ran Washington Street hill and finished the SD Half Marathon, now it's time to celebrate with the Black Flag Running Club.
Join us at 10:00 AM at Werewolf’s. This party is always a hit. Hope to see you out there.
Werewolf’s: 627 Fourth Ave, San Diego, CA 92101
We are in Week 10, so plan your runs based on the training schedules. As I mentioned above, we are in a recovery week.In regards to training, means that your overall weekly mileage will be less and we will not be doing any specialty runs or workouts. It is designed to give your body and mind a rest we have been pounding the pavement pretty hard recently. I will be sending out a separate email with the subject "rest and recovery" which reviews this very subject in detail. Some notable items for each group:
Below are the run maps* and the group run locations. At the very bottom of this email are detailed instructions on the meeting locations.
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 :)
Fanuel Park is a pocket park along our normal path when coming from Crown Point. There are only a few designated parking spots for this park but given what time we get there I am not expecting there will be much in way of issues finding a spot but you might need to park on the street and walk up. Given we don't meet at this location often you will want to give yourself a little extra time.
]]>
Happy Hour: Mike Hess Brewing 3812 Grim Ave., San Diego, 92104
____________________________________________*
CONGRATULATIONS! It's week 10 and that magic "half way point" for everyone putting in the weekly mileage and keeping up the training! As I have mentioned over and over, making it to the halfway point is highly most crucial in your training, as once you get there, the rest is "downhill" from here . . . well kind of ;)
We are also in a Recovery Week which I’ll have more info sent separately. This means you get to cut back a bit in intensity and overall mileage (but not necessarily frequency)
Every year we host two events (Movie Night & End of Season Award Ceremony) and we are in search of a location. If your apartment building has a community room we can use or you know someone that owns a Bar/Resturant that might be willing to host our group please let me know. I can fill you in on all the details. Please email me at coach@BlackFlagRunningClub.com
It’s a tradition to have a big pasta dinner the Friday before a big race. Please join us at Mazara Trattoria in South Park on Friday 3/25/22 at 6:15pm. Friends and family are welcomed.
We have a limit of 30 seats available and request you let us know in advance if you are coming
Mazara Trattoria : 2302 30th St, San Diego, CA 92104
Event Link: https://fb.me/e/4y1UjysQq
We will meet at the base of the Glass Elevator structure at the bottom of the new Harbor Drive Footbridge at the corner of Tony Gwynn Drive and Park Blvd. And a picture of the meeting spot is here: CLICK
Who's NOT running SD Half this Sunday?
Join us and other Black Flag runners to cheer on our teammates at mile 12.5! Bring your posters, noisemakers, and wear your Black Flag shirt!
If you're running, tell your friends and family to join us!
How to get there: We will meet at the corner of 5th and E St (868 Fifth Ave
San Diego, CA 92101). We'll be there at 8:45am!
You just ran Washington Street hill and finished the SD Half Marathon, now it's time to celebrate with the Black Flag Running Club.
Join us at 10:00 AM at Werewolf’s. This party is always a hit. Hope to see you out there.
Werewolf’s: 627 Fourth Ave, San Diego, CA 92101
We are in Week 10, so plan your runs based on the training schedules. As I mentioned above, we are in a recovery week.In regards to training, means that your overall weekly mileage will be less and we will not be doing any specialty runs or workouts. It is designed to give your body and mind a rest we have been pounding the pavement pretty hard recently. I will be sending out a separate email with the subject "rest and recovery" which reviews this very subject in detail. Some notable items for each group:
Below are the run maps* and the group run locations. At the very bottom of this email are detailed instructions on the meeting locations.
Starting at the Morley Field Sports Complex, various loops with options through Balboa Park, Zoo Place and up Pershing Dr.
o Morley Field Short Loop, 3.4mi - http://bit.ly/1h14oYM
o Morley Field Loop, 3.7mi - http://bit.ly/16dMpXX
o Bonus Loops: Florida Canyon + Balboa, 5.6mi - http://bit.ly/1h148Jd
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 :)
Morley Field Sports Complex, Florida Canyons
3300 Texas St, San Diego, CA 92104
We'll at the East end of the parking lot at the end of Texas Street. Technically at the corner of Jacaranda Pl and Texas, but it's all one big parking lot. We'll be on the North East side in the grassy area along the edge of the parking lot. Parking Lot View: http://bit.ly/fhYRq5
There are restrooms, but about ¼ mile away at the Tennis area North of the lot we meet in. http://bit.ly/fqXF20
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.
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Hey runners!
We are heading into Week 9 of training and if you are running SD Half this will be a down week for you and if you are looking at La Jolla as the next big race we are starting to introduce hills to our training. Its going to be a fun run tomorrow at Torrey Pines.
Every year we host two events (Movie Night & End of Season Award Ceremony) and we are in search of a location. If your apartment building has a community room we can use or you know someone that owns a Bar/Resturant that might be willing to host our group please let me know. I can fill you in on all the details. Please email me at coach@BlackFlagRunningClub.com
This Saturday will kickoff our hill training series. Up to this point we have been spending a lot of time developing our endurance with nice long runs on fairly flat terrain. Now that we have a good base built it is time to start working on the strength of our running by switching up the environment we train on. This will ultimately translate into increased speed. Although the focus is not on speed we will naturally get a little faster the more time we run under tension and in our case that tension will be hills. For the next few weeks we will get the opportunity to really put our mileage to work. Look over the link as it s a good place to start to understand the benefits for running hills and how it will support your race 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:
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
This is where we will meet on Tuesday and/or Saturday. Don’t get lost :)
Torrey Pines Gliderport
2800 Torrey Pines Scenic Dr, La Jolla CA 92037
The Gliderport is a dirt lot overlooks Blacks Beach. Once you enter the parking lot you can go immediately to the left or go straight. Continue going straight about 100 feet and we will meet on the left-hand side in the clearing area. You can park anywhere in the dirt lot. The bathrooms on site are porta-potties so officially there are facilities but they are not great. You will also want to bring water with you as I am not sure about water. fountains. https://tinyurl.com/yag8yfje
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This is a run we've done in the past, albeit infrequently and I look forward to getting your feedback. In preparation for SD Half, we will be taking on the Torey Pines Hill. It's going to be a hard run but super rewarding.
Hey runners!
This weekends social event (Punch Bowl) was a blast and it was great to see all the runners who made it out. It was a great opportunity to meet or get to know your fellow runners better. If you missed it, don't worry we will have a new social event every month for the rest of the season assuming we can find places to host us. Hope to see all of you at the next one!
We are in recovery mode this week if you are running the SD Half which means all the runs drop the their level of intensity and we are doing easy mileage. Remember recovery periods are just as important as the long runs. Follow your training plan and you will be on a plan for success.
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:
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
This is where we will meet on Tuesday and/or Saturday. Don’t get lost :)
County Admin Building @ Waterfront Park
1675 N Harbor Drive, San Diego, CA 92101 - (Address is not exact)
We will be meeting at the fountain on the west side of the county admin building. Street parking is free after 6 pm so park wherever you can find a spot. There is generally parking around on both N Harbor Drive and Pacific Coast Highway. There is a set of restrooms and water fountains in this area too. 1675 N Harbor Dr, San Diego, CA 921
Torrey Pines Gliderport
2800 Torrey Pines Scenic Dr, La Jolla CA 92037
The Gliderport is a dirt lot overlooks Blacks Beach. Once you enter the parking lot you can go immediately to the left or go straight. Continue going straight about 100 feet and we will meet on the left-hand side in the clearing area. You can park anywhere in the dirt lot. The bathrooms on site are porta-potties so officially there are facilities but they are not great. You will also want to bring water with you as I am not sure about water. fountains. https://tinyurl.com/yag8yfje
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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.
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This is a big weekend, the SD Half people will be doing the longest run of the season while the rest of us have our sights set on other races coming up soon. We also have our 2nd Social Event of the season set for Saturday, This is an open event and everyone is invited to come hang out..
See you tomorrow!!
Saturday 3/12/22 @ 7:15pm
1485 E St, San Diego, CA 92101
This is an open event so friends and family are invited to participate in the fun. See you then. *Reminder: Please make sure you wear something GREEN!!*
Especially for the newer runners... bring some warm clothes with you to the Tuesday night runs (It gets a bit chilly as it nears sundown.) You can leave them behind when you go out. Also, bring some RECOVERY DRINK and AIDE for after the group runs. The first 30 minutes post-run are most important for re-hydration, and you should plan to eat your first 'healthy' meal within 2 hours. (We’ll be talking more about aide, nutrition, and recovery as we progress.) This isn’t as crucial on our mid-week runs as it is on our longer, Saturday runs of >90min.
Run/Walkers – Both Interval groups bump UP another minute on each interval (while removing a minute of walking). The A group is now running MORE than walking as you’ve crossed over the 50% mark – CONGRATS!! Intervals are 2/3 and 2/8 now. Full marathoner’s mid week runs are slightly longer by 10min each.
Intermediate HALF – Continue Base building! No change from last week. All mid-week runs in the 5mi range. All runs are stillEASY (Novice) to Steady State (Intermediate)
Intermediate FULL – No Change overall. All runs are still EASY (Novice)to Steady State (Intermediate)
PR Chasers FULL - Tuesday will introduce 800m Repeat Intervals. Fun Stuff!!
SD Half Marathon Group - This will be the longest run before the race and next week will definitely be a little easier but don’t miss out on any of the days (keep frequency the same just turning down the mileage and intensity).
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 @ 7:15am - 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 or the loop.
We'll usually arrive 15-20 minutes before each group run to make ourselves available for questions, tips, whatever. We also plan to stay afterward for as long as it takes to do the same. This means I'll be at Tuesday runs around 5:45 PM and the Saturday runs at 7:15 AM.
As always, please let us know if you have questions.
See ya out there!
Coach Aaron Adragna
This is where we will meet on Saturday. Don’t get lost :)
De Anza Cove in 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
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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.
__________________________________________________
We are heading into Week 8 of training, and it’s going to be a fun week week. We are ramping up our mileage for everyone and if you are doing the SD Half Marathon this weekend will be the longest run to date. We also have a social event scheduled for this weekend at punch bowl social. Its going to be a big week for everyone.
See you tomorrow. .
Saturday 3/12/22 @ 7:15pm
1485 E St, San Diego, CA 92101
This is an open event so friends and family are invited to participate in the fun. See you then. *Reminder: Please make sure you wear something GREEN!!*
Especially for the newer runners... bring some warm clothes with you to the Tuesday night runs (It gets a bit chilly as it nears sundown.) You can leave them behind when you go out. Also, bring some RECOVERY DRINK and AIDE for after the group runs. The first 30 minutes post-run are most important for re-hydration, and you should plan to eat your first 'healthy' meal within 2 hours. (We’ll be talking more about aide, nutrition, and recovery as we progress.) This isn’t as crucial on our mid-week runs as it is on our longer, Saturday runs of >90min.
Run/Walkers – Both Interval groups bump UP another minute on each interval (while removing a minute of walking). The A group is now running MORE than walking as you’ve crossed over the 50% mark – CONGRATS!! Intervals are 2/3 and 2/8 now. Full marathoner’s mid week runs are slightly longer by 10min each.
Intermediate HALF – Continue Base building! No change from last week. All mid-week runs in the 5mi range. All runs are stillEASY (Novice) to Steady State (Intermediate)
Intermediate FULL – No Change overall. All runs are still EASY (Novice)to Steady State (Intermediate)
PR Chasers FULL - Tuesday will introduce 800m Repeat Intervals. Fun Stuff!!
SD Half Marathon Group - This is it!!! As noted above, this is your Taper week meaning all of your runs are a tad bit shorter, definitely easier but don’t miss out on any of the days (keep frequency the same). I’ll have a dedicated “Taper” email for you separately.
Below are the run maps* and the group run locations. At the very bottom of this email are detailed instructions on the meeting locations.
Starting at Bonita Cove Park, cross W Mission Bay Blvd to access the concrete bike path and run along Sail Bay. Continue around the bay/path until your turnaround, then come back. Add-on Mileage: Continue South on the boardwalk down to South Mission (Volleyball courts or the Point) for a 2 mile add-on (1 mile down, 1 mile back)
Saturday @ 7:15am - 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 or the loop.
We'll usually arrive 15-20 minutes before each group run to make ourselves available for questions, tips, whatever. We also plan to stay afterward for as long as it takes to do the same. This means I'll be at Tuesday runs around 5:45 PM and the Saturday runs at 7:15 AM.
As always, please let us know if you have questions.
See ya out there!
Coach Aaron Adragna
This is where we will meet on Tuesday and/or Saturday. Don’t get lost :)
De Anza Cove in 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
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
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I want to start off by taking a moment and sending a BIG thank you to Yayoi for covering for me on Tuesday. I truly appreciate the support and know everyone was in good hands with her in my absence. You truly are the best.
Now on to the run for this weekend. We are meeting at Shelter Island and will be a nice long run for us. It looks like the weather will be idea as well. It don't look like we will have any rain but it should be cool which is ideal for running and cloud cover for the better part of the morning. This is all good news as many of you will be going a little long distance.
Rest up and we will see you in the AM.
Before Tuesday you will want to look at your finishing time for the timed 10K and plug it into the pace calculator. See all the details here.
Saturday 3/12/19 @ 7:15pm
1485 E St, San Diego, CA 92101
This is an open event so friends and family are invited to participate in the fun. See you then.
Especially for the newer runners... bring some warm clothes with you to the Tuesday night runs (It gets a bit chilly as it nears sundown.) You can leave them behind when you go out. Also, bring some RECOVERY DRINK and AIDE for after the group runs. The first 30 minutes post-run are most important for re-hydration, and you should plan to eat your first 'healthy' meal within 2 hours. (We’ll be talking more about aide, nutrition, and recovery as we progress.) This isn’t as crucial on our mid-week runs as it is on our longer, Saturday runs of >90min.
We are off and running in Week 5 overall. This is the 1st Week of the Second Training Cycle so we’re “back up” in more ways than one. Everyone will be INCREASING their mid-week runs by a bit. This is also when the Half and Full marathoners start to deviate in mileage a bit more so see specific notes below. Saturday will end with a LONG run, the longest of this season, and longest for many of you.
Specific Training Notes for Week 7
Below are the run maps* and the group run locations. At the very bottom of this email are detailed instructions on the meeting locations.
Enjoy the water's edge and Marina District along Shelter Island all the way to downtown, through Seaport Village and towards the Hilton Bayfront Hotel to your turnaround point. Add on Ash Street + 6th ave for a hill, or add-on Harbor Island for flat mileage.
As Always
We'll usually arrive 15-20 minutes before each group run to make ourselves available for questions, tips, whatever. We also plan to stay afterwards for as long as it takes to do the same. This means I'll be at Tuesday runs around 6:00PM and the Saturday runs at 7:00AM.
As always, please let us know if you have questions.
See ya out there!
Coach Aaron
This is where we will meet on Tuesday and/or Saturday. Don’t get lost :)
Shelter Island, Shoreline Park / Fishing Pier
1720 Shelter Island Dr, San Diego, CA 92101
Will meet in the SW end of the fishing pier parking lot, which is about 1/2 way down the Island (heading South). Please refrain from parking along the West side of the parking lot near the Pier & Store.
*This is a public fishing pier and park which is busy in the early weekend mornings, and we simply cannot take over the entire place. There is PLENTY OF PARKING along the entire lot of shelter island. Please walk some if you have to. It may even warm you up :)
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Happy Monday and welcome to Week 7 of Training! We ended our base building phase with a great 10K time trial and a relatively flat week as far as mileage goes. Now we are back after it as everyone is up in mileage. The SD Half runners will be doing their two longest runs in the coming weeks before we taper in preparation for the race.
I also want to tell everyone that did the timed 10K on Saturday, NICE JOB! I could tell everyone put in their best effort and really pushed themselves. It's awesome to see how far you have progressed in only 6 weeks. It's awesome work everyone.
Before Tuesday you will want to look at your finishing time for the timed 10K and plug it into the pace calculator. See all the details here.
Saturday 3/12/19 @ 7:15pm
1485 E St, San Diego, CA 92101
This is an open event so friends and family are invited to participate in the fun. See you then.
Especially for the newer runners... bring some warm clothes with you to the Tuesday night runs (It gets a bit chilly as it nears sundown.) You can leave them behind when you go out. Also, bring some RECOVERY DRINK and AIDE for after the group runs. The first 30 minutes post-run are most important for re-hydration, and you should plan to eat your first 'healthy' meal within 2 hours. (We’ll be talking more about aide, nutrition, and recovery as we progress.) This isn’t as crucial on our mid-week runs as it is on our longer, Saturday runs of >90min.
We are off and running in Week 5 overall. This is the 1st Week of the Second Training Cycle so we’re “back up” in more ways than one. Everyone will be INCREASING their mid-week runs by a bit. This is also when the Half and Full marathoners start to deviate in mileage a bit more so see specific notes below. Saturday will end with a LONG run, the longest of this season, and longest for many of you.
Specific Training Notes for Week 7
Below are the run maps* and the group run locations. At the very bottom of this email are detailed instructions on the meeting locations.
Enjoy the water's edge and Marina District along Shelter Island all the way to downtown, through Seaport Village and towards the Hilton Bayfront Hotel to your turnaround point. Add on Ash Street + 6th ave for a hill, or add-on Harbor Island for flat mileage.
As Always
We'll usually arrive 15-20 minutes before each group run to make ourselves available for questions, tips, whatever. We also plan to stay afterwards for as long as it takes to do the same. This means I'll be at Tuesday runs around 6:00PM and the Saturday runs at 7:00AM.
As always, please let us know if you have questions.
See ya out there!
Coach Aaron
This is where we will meet on Tuesday and/or Saturday. Don’t get lost :)
Mission Beach
999 N. Jetty Rd, San Diego, CA 92109
Go to S. end of Mission Blvd, turn right (West) into parking lot. We'll be along the grassy park area, in front of the volleyball courts on the East end of the parking lot, not quite to the bathrooms, but about 1/2 way down. http://bit.ly/tiWENM
Shelter Island, Shoreline Park / Fishing Pier
1720 Shelter Island Dr, San Diego, CA 92101
Will meet in the SW end of the fishing pier parking lot, which is about 1/2 way down the Island (heading South). Please refrain from parking along the West side of the parking lot near the Pier & Store.
*This is a public fishing pier and park which is busy in the early weekend mornings, and we simply cannot take over the entire place. There is PLENTY OF PARKING along the entire lot of shelter island. Please walk some if you have to. It may even warm you up :)
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Hey runners!
The headline for todays post is we moved the location to Bonita Cove on Saturday and not at Crown Point. There is a race at crown point this Saturday and to prevent any conflicts we will be switching up our location. The best part about tomorrow is we will be doing a timed 10K for this Saturdays run. This will be a good measurement stick to predict how we will preform when race day arrives.
We will go over it all again in the morning but it should be a fun and fast Saturday morning.
See yall tomorrow.
NON BIBS
This Saturday will be the kick off of the timed 10K. This is great place to measure our progress and see how we are improving and set some realistic goals for the training program. Assuming you’re healthy and injury-free, we’ll be running a 10k timed run, aka “Time Trial”. As noted above, it fits in perfectly to our schedule. We’ve been training enough to be able to run a solid 10k, but not too far into the program where cutting back to a 10k is detrimental. The purpose of this is:
Especially for the newer runners... bring some warm clothes with you to the Tuesday night runs (It gets a bit chilly as it nears sundown.) You can leave them behind when you go out. Also, bring some RECOVERY DRINK and AIDE for after the group runs. The first 30 minutes post-run are most important for re-hydration, and you should plan to eat your first 'healthy' meal within 2 hours. (We’ll be talking more about aide, nutrition, and recovery as we progress.) This isn’t as crucial on our mid-week runs as it is on our longer, Saturday runs of >90min.
We have a Facebook Group Page which allows members the opportunity to communicate, share their successes and post anything else you want to. Although the group is public, I will only be accepting the request from members or alumni. Please keep details related to specific locations of runs or happy hours, on the "down low." You can click on the Facebook Group icon above or search for "Black Flag Running Club Group."
We are always scouting out new opportunities to improve the club and bring new benefits to our members. As I am sure you can imagine our social media presence is particularly important to potential sponsors. If you are so inclined we would love to have you follow up on our social media channels, tags us and use some of our hashtags: #BlackFlagRunningClub and @BlackFlagRunningClub. Every post helps. Thank you in advance for your help in building the next big thing to hit San Diego's running community.
For NEWER Runners - As we reviewed in detail last Saturday, the first 6-8 weeks are THE MOST IMPORTANT for your training as we are BUILDING A BASE. This is the time period when you make gains Physically, Mentally and Physiologically! For newer runners, make it to week 8 and you're golden!! You’ll also hear me say it often, but if you can make it through the first 8 weeks, your chances of success go waaayyy up. That means 1) don't overdo it. 2) Run your 4x per week. For Everyone - it is OKAY to walk - at any time. If you are a Run/Walker, then you MUST alternate walking. You will simply build/shift to more running as you go along.
Below are the run maps and the group run locations. At the very bottom of this post are detailed instructions on the meeting locations.
Starting at Bonita Cove Park, cross W Mission Bay Blvd to access the concrete bike path and run along Sail Bay. Continue around the bay/path until your turnaround, then come back. Add-on Mileage: Continue South on the boardwalk down to South Mission (Volleyball courts or the Point) for a 2 mile add-on (1 mile down, 1 mile back)
We will arrive 15-20 minutes before each group run to make ourselves available for questions, tips, etc.. We also plan to stay afterwards 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
This is where we will meet on Saturday. Don’t get lost :)
Bonita Cove Park http://bit.ly/1Ntg4CB 907 W Mission Bay Dr San Diego CA 92109 – Upon entering the parking lot head to the most western side of the lot. There is plenty of parking and we will congregate across the street near the water. Please use the crosswalk and use caution when crossing the street.
*NOTE – between 11/1 and 3/31 the restroom at this parking lot is closed for the winter. 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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Hey runners!
We I don't know what to tell you but this weekends social event was a total blast and was awesome to see so many new runners make it out. It was a great opportunity for use to meet and mingle with each other. If you missed it, don't worry we will have a new social event every month for the rest of the season assuming we can find places to host us. Hope to see all of you at the next one.
This week you will notice your mileage is either down from last week or flat. This is by design and giving your body the opportunity to recover a little. This will also be the first opportunity to turn on the juices and add in a little speed into the mix with a timed 10K. See the link for full details.
Also note that we will be at Bonita Cove on Saturday and not at Crown Point. There is a race at crown point this Saturday and to prevent any conflicts we will be switching up our location. From time to time we will have a change to the schedule do to other events happing so its always important to check the weekly posts.
See yall tomorrow.
This turned out to be such a fun event and we had a great turnout. I think we had a lot more people show up than we had planned which is a great problem to have. There was also a few representatives from other run clubs which was super cool to hang with them as well. Keep and eye out for the next social event and save the date for March 12.
NON BIBS
This Saturday will be the kick off of the timed 10K. This is great place to measure our progress and see how we are improving and set some realistic goals for the training program. Assuming you’re healthy and injury-free, we’ll be running a 10k timed run, aka “Time Trial”. As noted above, it fits in perfectly to our schedule. We’ve been training enough to be able to run a solid 10k, but not too far into the program where cutting back to a 10k is detrimental. The purpose of this is:
Especially for the newer runners... bring some warm clothes with you to the Tuesday night runs (It gets a bit chilly as it nears sundown.) You can leave them behind when you go out. Also, bring some RECOVERY DRINK and AIDE for after the group runs. The first 30 minutes post-run are most important for re-hydration, and you should plan to eat your first 'healthy' meal within 2 hours. (We’ll be talking more about aide, nutrition, and recovery as we progress.) This isn’t as crucial on our mid-week runs as it is on our longer, Saturday runs of >90min.
We have a Facebook Group Page which allows members the opportunity to communicate, share their successes and post anything else you want to. Although the group is public, I will only be accepting the request from members or alumni. Please keep details related to specific locations of runs or happy hours, on the "down low." You can click on the Facebook Group icon above or search for "Black Flag Running Club Group."
We are always scouting out new opportunities to improve the club and bring new benefits to our members. As I am sure you can imagine our social media presence is particularly important to potential sponsors. If you are so inclined we would love to have you follow up on our social media channels, tags us and use some of our hashtags: #BlackFlagRunningClub and @BlackFlagRunningClub. Every post helps. Thank you in advance for your help in building the next big thing to hit San Diego's running community.
For NEWER Runners - As we reviewed in detail on Saturday, the first 6-8 weeks are THE MOST IMPORTANT for your training as we are BUILDING A BASE. This is the time period when you make gains Physically, Mentally and Physiologically! For newer runners, make it to week 8 and you're golden!! You’ll also hear me say it often, but if you can make it through the first 8 weeks, your chances of success go waaayyy up. That means 1) don't overdo it. 2) Run your 4x per week. For Everyone - it is OKAY to walk - at any time. If you are a Run/Walker, then you MUST alternate walking. You will simply build/shift to more running as you go along.
Below are the run maps and the group run locations. At the very bottom of this post are detailed instructions on the meeting locations.
Starting at the south parking lot at Belmont Park and run north for 40 min or to Tourmalin St. You will likly run past the pier and up to Law st beach area and follow the sidewalk to Tourmalin. This is an Out & Back Run.
Starting at Bonita Cove Park, cross W Mission Bay Blvd to access the concrete bike path and run along Sail Bay. Continue around the bay/path until your turnaround, then come back. Add-on Mileage: Continue South on the boardwalk down to South Mission (Volleyball courts or the Point) for a 2 mile add-on (1 mile down, 1 mile back)
We will arrive 15-20 minutes before each group run to make ourselves available for questions, tips, etc.. We also plan to stay afterwards 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
This is where we will meet on Tuesday and/or Saturday. Don’t get lost :)
3099 Ocean Front walk San Diego CA 92109
This is the south parking lot of Belmont Park and we will meet in the grassy area on the south end of the parking lot. Click
Bonita Cove Park http://bit.ly/1Ntg4CB 907 W Mission Bay Dr San Diego CA 92109 – Upon entering the parking lot head to the most western side of the lot. There is plenty of parking and we will congregate across the street near the water. Please use the crosswalk and use caution when crossing the street.
*NOTE – between 11/1 and 3/31 the restroom at this parking lot is closed for the winter. 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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Hey runners!
We are back at liberty station tomorrow so the people doing the SD Half will have another opportunity to run Washington street hill. As for everyone else we are up again in mileage or interval this week, so get excited about that. Next week we start a small recovery run with a small taper and a finally an opportunity to test our speed with a timed 10K next Saturday.
See yall in the morning.
Date: Feb 19,2022 @ 7:15pm
Location: Mike Hess Brewing 3812 Grim Ave San Diego CA
Details: Click here for all the 411
Especially for the newer runners... bring some warm clothes with you to the Tuesday night runs (It gets a bit chilly as it nears sundown.) You can leave them behind when you go out. Also, bring some RECOVERY DRINK and AIDE for after the group runs. The first 30 minutes post-run are most important for re-hydration, and you should plan to eat your first 'healthy' meal within 2 hours. (We’ll be talking more about aide, nutrition, and recovery as we progress.) This isn’t as crucial on our mid-week runs as it is on our longer, Saturday runs of >90min.
We have a Facebook Group Page which allows members the opportunity to communicate, share their successes and post anything else you want to. Although the group is public, I will only be accepting the request from members or alumni. Please keep details related to specific locations of runs or happy hours, on the "down low." You can click on the Facebook Group icon above or search for "Black Flag Running Club Group."
We are always scouting out new opportunities to improve the club and bring new benefits to our members. As I am sure you can imagine our social media presence is particularly important to potential sponsors. If you are so inclined we would love to have you follow up on our social media channels, tags us and use some of our hashtags: #BlackFlagRunningClub and @BlackFlagRunningClub. Every post helps. Thank you in advance for your help in building the next big thing to hit San Diego's running community.
For NEWER Runners - As we reviewed in detail on Saturday, the first 6-8 weeks are THE MOST IMPORTANT for your training as we are BUILDING A BASE. This is the time period when you make gains Physically, Mentally and Physiologically! For newer runners, make it to week 8 and you're golden!! You’ll also hear me say it often, but if you can make it through the first 8 weeks, your chances of success go waaayyy up. That means 1) don't overdo it. 2) Run your 4x per week. For Everyone - it is OKAY to walk - at any time. If you are a Run/Walker, then you MUST alternate walking. You will simply build/shift to more running as you go along.
Below are the run maps* and the group run locations. At the very bottom of this email are detailed instructions on the meeting locations.
NOTE: Please note that when I send Map Links, the runs MAY contain mileage further than your prescribed run. This is so I can use one map for many different mileages. Please refer to your training schedule for the correct mileage.
We will arrive 15-20 minutes before each group run to make ourselves available for questions, tips, etc.. We also plan to stay afterwards 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
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.
*NOTE – between 11/1 and 3/31 the restroom at this parking lot is closed for the winter. 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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