Spring 2022 - Week 12 (Sat)


    Saturday @ 7:15 am - Mission Trails 

    Articles:   Click   

    Schedule: CLICK    



    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.   

    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


    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!  

    Are we done with Hills Yet!?!

    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!!

    This Week’s 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:

    • Run/Walkers (ALL) – Nothing new this week in interval times or mid-week runs. Intervals are still 2/3 and 2/8 this week.
    • Run/Walkers (Half) – No change from last week in Days/Times. Long run will be UP to 100-110min
    • Run/Walkers (Full) – No change from last week in Days/Times. Long run will be UP to 120-130min
    • 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 @ 7:15 am - Mission Trails 

        • Run 1: Trail Run Fortuna Run (Int and PR Chasers)
        • Run 2: Mission Trails Out n Back (Int and Run/ Walk)
        • Optional: 5 Peak Challenge (Click
        • Meet: Bushy Hill Rd Santee CA (Dirt Parking Lost) https://tinyurl.com/ybd8exs9
        • Social: Mission Trails Coffee 

            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 Trails (Santee Side)

            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.