Spring 2023 - 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: Dave and Busters Social Event 3/11/23 @ 7:15pm 
      • Pasta Party SD Half: TBD 3/23/23 @ 6:15pm
      • Cheer Station: Downtown Mile 12 - 3/26/23 @ 8:30am
      • After Party: TBD 3/26/23 @ 10:00 am 

      Articles:  ( CLICK) (10K Info)

      NEW TREADMILL WORKOUT 1.4: CLICK   

      SCHEDULE: CLICK   

                                                   

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      Good Morning !!!!!!

      Hope everyone is surviving this weather, this is so not like San Diego. The good news is it looks like we will be able to take a little break from the rain and wind for the next week. It will still be cool our but as runners that's not always a bad things, ideal running conditions. This will be the first time we are at Shelter Island this weekend and will be making our way to Seaport Village.

      We are back up in mileage this weekend as we finish off last run of Week 7 of our Training!  Now we are back after it as everyone is up in mileage. The SD Half runners will be doing their two longest runs in the coming weeks before we taper in preparation for the race. 

      Also you deserve to know that I made a mistake on the schedule and put the Leprechaun run on the wrong day. We need to adjust a little but we will do the PB Leprechaun run on 3/11/23. Sorry guys, It happens sometimes.  

       

      Our Next Social Event: Dave & Busters San Diego

      Saturday 3/11/23 @ 7:15pm

      2931 Camino Del Rio N, San Diego, CA 92108

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

      PB LEPRECHAUN RUN - SAT  3/11/23

      We are going to be switching things up as little on our run scheduled for Saturday, March 11. If you where part of the run club  for the winter season you will remember we participated in the PB Santa Run and it was a big hit. Give the feedback was so positive we are going to do a similar evet on 3/11/23 with the PB Leprechaun Run. The general plan is we will meet as a club before the run and get in some warm up miles and then migrate to the start line to complete the Fun Run 5K. This way we can still get in all the mileage on the schedule.

      This is a paid event and will require you to register independent f the club but we have secured a discount code listed below. If you don't want to do the run as a group with us I will still have a map available for you to get in your full miles. 

      The best part is we will do a social event after the run and enjoy a few green beers together. It should be a lot of fun and hope to see you out there. 

      • Discount Code: BFRC10 to receive 10% off 
      • Click: HERE to set up your team and register today!

      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 7 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.

      Tuesday @ 6:15 pm - South Mission Boardwalk

        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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