Spring 2022 - Week 11 (Tue)

by Aaron Adragna

NEED TO KNOW: Week 11

Tuesday @ 6:15pm - Florida Canyon Loops @ Morley Field

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)
  • Coffee and Food: Corner House Cafe- 11815 Sorrento Valley Rd, San Diego, CA 92121-

Articles: Running Hills (CLICK)

Schedule: CLICK    

                         

____________________________________________*

 

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.

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.

Tuesday @ 6:15pm - Florida Canyon Loops @ Morley Field

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

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.

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 :)

 

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

http://bit.ly/bkoP1B

Parking

https://www.google.com/maps/d/u/1/edit?mid=1kPKAU3rd2eYixnMlOSgzH4Hviks&ll=32.9164469795049%2C-117.236849&z=18

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