Spring 2022 - Week 7 (Sat)

by Aaron Adragna

NEED TO KNOW: Week 7

      Saturday @ 7:15 am - Shelter Island to Hilton Bayfront Hotel

      UPCOMING EVENTS:

      • Social Event: Punchbowl Social 3/12/22 @ 7:15pm 
      • Pasta Party SD Half: TBD 3/25/22 @ 6:15pm
      • Cheer Station: Downtown Mile 12 - 3/27/22 @ 8:30am
      • After Party: TBD 3/27/22 @ 10:00 am 

      Articles:  ( CLICK) (10K Info)

      Social Event: Click

      Treadmill Workout 1.4: Click   

      Schedule: CLICK   

                               

       __________________________________________________*

      I want to start off by taking a moment and sending a BIG thank you to Yayoi for covering for me on Tuesday.  I truly appreciate the support and know everyone was in good hands with her in my absence. You truly are the best. 

      Now on to the run for this weekend. We are meeting at Shelter Island and will be a nice long run for us. It looks like the weather will be idea as well. It don't look like we will have any rain but it should be cool which is ideal for running and cloud cover  for the better part of the morning. This is all good news as many of you will be going a little long distance.

      Rest up and we will see you in the AM.

      You did the 10K, now what ? ( CLICK. )

      Before Tuesday you will want to look at your finishing time for the timed 10K and plug it into the pace calculator. See all the details here.  

       

      Our Next Social Event: Punch Bowl Social San Diego

      Saturday 3/12/19 @ 7:15pm

      1485 E St, San Diego, CA 92101

      This is an open event so friends and family are invited to participate in the fun. See you then.

      Watch the Weather & Recovery Aide

      Especially for the newer runners... bring some warm clothes with you to the Tuesday night runs (It gets a bit chilly as it nears sundown.)  You can leave them behind when you go out.  Also, bring some RECOVERY DRINK and AIDE for after the group runs.  The first 30 minutes post-run are most important for re-hydration, and you should plan to eat your first 'healthy' meal within 2 hours.  (We’ll be talking more about aide, nutrition, and recovery as we progress.) This isn’t as crucial on our mid-week runs as it is on our longer, Saturday runs of >90min.

        This Week’s Training

        We are off and running in Week 5 overall.  This is the 1st Week of the Second Training Cycle so we’re “back up” in more ways than one.  Everyone will be INCREASING their mid-week runs by a bit.   This is also when the Half and Full marathoners start to deviate in mileage a bit more so see specific notes below.  Saturday will end with a LONG run, the longest of this season, and longest for many of you.

        Specific Training Notes for Week 7

        • Run/Walkers (ALL) – Last week we shifted intervals by a minute. This week, you will start doing Interval runs on Mondays instead of walking only. You will also notice that the Half and Full groups start to split during the mid-week since this is the week you’ll start to run different mileages.  Saturday long runs will still be the same for both groups during this training cycle.  Some of your runs will go up 10min each – this will add approx. 0.75-1.0 mile to each run – nice!!!
        • Run/Walkers (Half) – Monday’s run stays the same at 50min, while Tuesdays go UP to 60 Min.  Your intervals will remain the same as last week at a 3/2 and 3/7.
        • Run/Walkers (Full) – ALL of your mid-week runs bump up to 60 minutes!!  Your intervals will remain the same as last week at a 3/2 and 3/7.  
        • Intermediate HALF – Continue Base building! Add 1 mile to your mid-week runs, from 4 to 5 miles.  All runs are still EASY!
        • Intermediate FULL – Add 1 mile to your mid-week runs.  Thursdays are up to a 6 miler now.
        • PR Chasers FULL - Tuesday Tempo will bump up 1 mile. 
        • SD Half Marathon Group - We have 2 more weeks of long runs to peak before we start to begin your taper which means overall intensity cuts way back. Mileage will begin to decrease with this weekend’s Long 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 - Shelter Island to Hilton Bayfront Hotel

          Enjoy the water's edge and Marina District along Shelter Island all the way to downtown, through Seaport Village and towards the Hilton Bayfront Hotel to your turnaround point.  Add on Ash Street + 6th ave for a hill, or add-on Harbor Island for flat mileage.

          • Meet: Shelter Island / Fishing Pier, http://bit.ly/zw43Sl
          • Map: Shelter Island to Hilton Bayfront, 6.75mi One Way - CLICK

          As Always

          We'll usually arrive 15-20 minutes before each group run to make ourselves available for questions, tips, whatever.  We also plan to stay afterwards for as long as it takes to do the same.  This means I'll be at Tuesday runs around 6:00PM and the Saturday runs at 7:00AM.

           

          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 :)

           

          Shelter Island, Shoreline Park / Fishing Pier

          1720 Shelter Island Dr, San Diego, CA 92101

          Will meet in the SW end of the fishing pier parking lot, which is about 1/2 way down the Island (heading South).  Please refrain from parking along the West side of the parking lot near the Pier & Store.

          http://bit.ly/zw43Sl

          *This is a public fishing pier and park which is busy in the early weekend mornings, and we simply cannot take over the entire place.  There is PLENTY OF PARKING along the entire lot of shelter island.  Please walk some if you have to.  It may even warm you up :)

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