Spring 2022 - Week 8 (Tue)

by Aaron Adragna

NEED TO KNOW: Week 8

TUESDAY @ 6:15 PM – BONITA COVE PARK TO SAIL BAY

Saturday @ 7:15am - De Anza Cove, Mission Bay

Starting at almost the end of the Mission Bay Boardwalk at De Anza Cove, run South on the busy and popular concrete pathway on an Out & Back Run.

    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 

    Social Event: Click

    Treadmill Workout 1.4: Click   

    Schedule: CLICK   

                             

     __________________________________________________

    We are heading into Week 8 of training, and it’s going to be a fun week week. We are ramping up our mileage for everyone and if you are doing the SD Half Marathon this weekend will  be the longest run to date. We also have a social event scheduled for this weekend at punch bowl social. Its going to be a big week for everyone.

    See you tomorrow. . 

    Our Next Social Event: Punch Bowl Social San Diego

    Saturday 3/12/22 @ 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. *Reminder: Please make sure you wear something GREEN!!*

    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

    Run/Walkers – Both Interval groups bump UP another minute on each interval (while removing a minute of walking).  The A group is now running MORE than walking as you’ve crossed over the 50% mark – CONGRATS!!  Intervals are 2/3 and 2/8 now. Full marathoner’s mid week runs are slightly longer by 10min each.     

    Intermediate HALF – Continue Base building! No change from last week. All mid-week runs in the 5mi range. All runs are stillEASY (Novice) to Steady State (Intermediate)

    Intermediate FULL – No Change overall.  All runs are still EASY (Novice)to Steady State (Intermediate)

    PR Chasers FULL - Tuesday will introduce 800m Repeat Intervals. Fun Stuff!!

    SD Half Marathon Group - This is it!!! As noted above, this is your Taper week meaning all of your runs are a tad bit shorter, definitely easier but don’t miss out on any of the days (keep frequency the same).  I’ll have a dedicated “Taper” email for you separately.

    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 – Bonita Cove Park to Sail Bay (Out and Back)

    Starting at Bonita Cove Park, cross W Mission Bay Blvd to access the concrete bike path and run along Sail Bay. Continue around the bay/path until your turnaround, then come back. Add-on Mileage: Continue South on the boardwalk down to South Mission (Volleyball courts or the Point) for a 2 mile add-on (1 mile down, 1 mile back)

    Saturday @ 7:15am - De Anza Cove, Mission Bay

    Starting at almost the end of the Mission Bay Boardwalk at De Anza Cove, run South on the busy and popular concrete pathway on an Out & Back Run or the loop.

    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 afterward for as long as it takes to do the same.  This means I'll be at Tuesday runs around 5:45 PM and the Saturday runs at 7:15 AM.

    As always, please let us know if you have questions.

     

    See ya out there!

     

    Coach Aaron Adragna

    Detailed Meeting Locations

    This is where we will meet on Tuesday and/or Saturday. Don’t get lost :) 

    De Anza Cove in Mission Bay

    2750 De Anza Rd, San Diego, CA 92109

    Go all the way to end of N. Mission Bay Drive (towards the golf course/mobile home park), turn left onto De Anza Road (towards cul-de-sac) turn left into parking lot.  We'll be in SE corner, near pavilion across from bathrooms, but along the parking lot.  http://bit.ly/tGLDPn  

    De Anza Cove/Mission Bay

    2750 De Anza Rd, San Diego, CA 92109

    Go all the way to end of N. Mission Bay Drive (towards the golf course / mobile home park), turn left onto De Anza Road (towards cul-de-sac) turn left into parking lot.  We'll be in SE corner, near pavilion across from bathrooms, but along the parking lot.  http://bit.ly/tGLDPn

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