Spring 2022 - Week 20 (Tue)

by Aaron Adragna

NEED TO KNOW: Week 19

READ EVERYTHING

Tuesday @ 6:15p - Balboa Park Loop Runs (RnR Start)

Starting at Laurel and 6th avenue, the starting line area for the Rock n Roll, run an easy loop around Balboa Park.

Upcoming activities:

  • Friday 6/3/22 @ 7:15pm Pasta Party and Black Flag RC Awards Ceremony  (Click) 
  • Sunday 6/4/22 @ 5:45am Rock N Roll Group Picture
  • Sunday 6/4/22 @ 7:30am Cheer Station Corner of B St & 11th Ave  (CLICK)
  • Sunday 6/4/22 @ 11:00am Ballast Point Brewing Little Italy   (CLICK)

Sunday @ 5:45am - RnR Race Day

  • Meet: 5:00 - 5:30am Meet at Balboa Park,  
  • Group Picture at 5:45am SHARP. Details to be sent separately later this week. https://www.runrocknroll.com/Events/San-Diego
  • 6:15am -  Both Full Marathon and Half Marathon Start
  • RACE DAY Check List (CLICK)

Articles:   Click     RACE Prep Article

Articles:   Click     Taper Article 

Race Day Check List:   Click    

Schedule: CLICK   

                         

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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.

Keep Running in the Off Season

As many of you know this week marks the end of the 20 week spring season and after this week we will be trying a few new things.
We are still planning on running on Tuesdays @ 6:16pm and Saturdays @ 7:15pm but now you can run for FREE Starting June 7, 2022 to September 24, 2022
Follow Us on social media for locations details    /   Instagram  @blackflagrunningclub to find all the location details.
Then back to the regular schedule in September where we will start training for the Holiday Half. 
So what's different during this time? This small modification provides the coaching staff a little time to rest and recover after what turned out to be a very long season. As you may recall we have had a season going for over a year (64 weeks) and that's a lot of 5am Saturday mornings. 
During this free period we will still be at the runs but the structure will be looser in that we will not be training  for any specific races, we will not have aid statins out on runs and its possible coach's might skip a few days in-between. We will still do warm ups, Happy hours and have the occasional map.  Hope you plan to keep running with us in the off season. 

Winter Season 2022 Signups Starts - 9/27/22

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) 

PASTA DINNER AND AWARDS CEREMONY: JUNE 3RD, 2022 @ 7:15PM

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) 

RACE WEEKEND: CHEER ZONE

 

Time: Sunday June 3, 2022 at 7:30am 

Location: 1099 B St, San Diego, CA 92101

Event Link: (CLICK)

RACE AFTER PARTY

Date/Time: Sunday June 3, 2022 @ 11:00am 

Location: Ballast Point: Little Italy ; 2215 India St, San Diego, CA 92101

Event Location:  (CLICK)

No Group Run Saturday (for RnR Group)

We will NOT be meeting this weekend - but for those running the race - plan on going to the expo on Friday or Saturday.  

This Week’s Training

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!!!

  • R/W Half – No changes – keep at 1/9 or 1/14 interval.  Taper into this weekend.
  • R/W Full – No changes – keep at 1/9 or 1/14 interval. Taper into this weekend.
  • Intermediate Half – No Changes.  Taper into this weekend.
  • Intermediate Full – No Changes.  Taper into this weekend.
  • Advanced Full – Taper into 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.

Tuesday @ 6:15p - Balboa Park Loop Runs (RnR Start)

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

  • 7:00p - Clinic: Final Race Review - “Race Day Logistics”
  • 7:30p - Social: Corner Draft House

    Saturday, June 3rd- Expo

    Sunday, June 5 @ 5:45am in Balboa Park

    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.

    https://goo.gl/maps/yLY2O

    Back to Spring 2022