Spring 2022 - Week 10 (Sat)

by Aaron Adragna

NEED TO KNOW: RACE WEEK Week 10

Change in location for Saturday

Due to an event happening at grown point we will be changing the location for this Saturdays run.

Saturday @ 7:15am - Fanuel Street Park (To La Jolla)

  • Meet: Fanuel Street Park: 4000 Fanuel St, San Diego, CA 92109
  • Run: Fanuel Street Park To La Jolla Cove - Click
  • The map is a little weird as we are starting from a different location but we will be following the black line and start from the blue start at the 1.5 mile marker. So whatever your turnaround point is we will need to adjust by 1.5 miles. We will review in the morning 

Race Weekend Info:  

RACE PREP:  CLICK   Read Everything 

Schedule: CLICK    

                         

____________________________________________*

 

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)

WE NEED YOUR HELP: Locations for upcoming events

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

RACE WEEK: San Diego Half Marathon

RACE PREP Guide:  CLICK 

San Diego Half - Pasta Dinner

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

Group Picture @ 7:00am SHARP

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

 

SD Half Marathon Black Flag Cheer Station

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!

https://fb.me/e/1MUov4Ftv

 

San Diego Half Marathon - Black Flag Running Club After Party

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

https://fb.me/e/2eRtTITUd

This Week’s Training

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:

 

  • Run/Walkers (ALL) – Nothing new this week in interval times or mid-week runs. Intervals are still 2/3 and 2/8 this week. Long run will be DOWN to 90-100min
  • Intermediate HALF – All runs easy this week. Long run will be DOWN to 7-8mi.
  • Intermediate FULL – All runs easy this week. Long run will be DOWN to 8-9mi.
  • Advanced Runners­­­­ – Take a break too!  Keep runs Solid this week and avoid trying to push things too hard.  You veterans and speedsters need some rest too!  Long run will be DOWN to 11-12mi.

Upcoming Group Runs & Clinics

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

 

Saturday @ 7:15am - Fanuel Street Park (To La Jolla)

  • Meet: Fanuel Street Park: 4000 Fanuel St, San Diego, CA 92109
  • Run: Fanuel Street Park To La Jolla Cove - Click
  • The map is a little weird as we are starting from a different location but we will be following the black line and start from the blue start at the 1.5 mile marker. So whatever your turnaround point is we will need to adjust by 1.5 miles. We will review in the morning 

    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 Street Park 

    4000 Fanuel St, San Diego, CA 92109

    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. 

     

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