NEED TO KNOW: Week 11
Saturday @ 7:15am - Torrey Pines “Pleasure Seeker” @ Rehab United (CV)
- Meet: Rehab United (Carmel Valley) - http://bit.ly/bkoP1B
- Map: 14mi Route – http://bit.ly/X9vVxn (TP Hill + N TP Road & Back)
- NO AID STATION - there is a restroom and water fountain at the top of the hill and in the bottom parking lot.
- Coffee and Food: Corner House Cafe- 11815 Sorrento Valley Rd, San Diego, CA 92121-
Articles: Running Hills (CLICK)
Schedule: CLICK
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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.
La Jolla Half - No Group Run (4/16/22)
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.
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
Running Hills (CLICK)
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!
Interval Groups = Split-Off Half vs. Full
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
This Week’s Training
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:
- Run/Walkers (Half/Full) – Intervals are now 1/4 and 1/9 this week. Long run will be UP to 100-120min
- Intermediate HALF – No changes to mid-week runs. Long run will be UP to 9-10 mi.
- Intermediate FULL – No changes to mid-week runs. Long run will be UP to 12-13 mi.
- Advanced Runners – No changes to mid-week runs. Long run will be UP to a 15-16mi EZ run.
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 - Torrey Pines “Pleasure Seeker” @ Rehab United (CV)
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.
- Meet: Rehab United (Carmel Valley) - http://bit.ly/bkoP1B
- Map: 14mi Route – http://bit.ly/X9vVxn (TP Hill + N TP Road & Back)
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.
- 10:00a - Social: Corner House Cafe- 11815 Sorrento Valley Rd, San Diego, CA 92121-
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