Spring 2023 - Week 10 (Tue)

by Aaron Adragna

 NEED TO KNOW: RACE WEEK Week 10*Read Everything

Due to the rain we will be changing the location of tonight's run see the info below 

Tuesday @ 6:15 PM - De Anza Cove, Mission Bay

    Saturday @ 7:15am - To La Jolla Cove (FROM CROWN POINT)

    Race Weekend Info:  

    RACE PREP:  CLICK   Read Everything 

    SCHEDULE: CLICK   

                                                 

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    CONGRATULATIONS! It's week 10 and that magic "half way point" for everyone putting in the weekly mileage and keeping up the training! As I have mentioned over and over, making it to the halfway point is highly most crucial in your training, as once you get there, the rest is "downhill" from here . . . well kind of ;)

    We are also in a Recovery Week which I’ll have more info sent separately. This means you get to cut back a bit in intensity and overall mileage (but not necessarily frequency)

    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

    RACE WEEK: San Diego Half Marathon

    RACE PREP Guide:  CLICK 

    San Diego Half - Pasta Dinner

    It’s a tradition to have a big pasta dinner the Friday before a big race. Please join us at Filippi's Pizza Grotto Mission Valley on Friday 3/24/23 at 6:30pm. Friends and family are welcomed.

    We have a limited seats available and request you let us know in advance if you are coming

    Group Picture @ 6:20am SHARP

    We will meet at the  base of the Glass Elevator structure at the bottom of the new Harbor Drive Footbridge at the corner of Tony Gwynn Drive and Park Blvd.  And a picture of the meeting spot is here: CLICK

    SD Half Marathon Black Flag Cheer Station

    Who's NOT running SD Half this Sunday?

    Join us and other Black Flag runners to cheer on our teammates at mile 12.5! Bring your posters, noisemakers, and wear your Black Flag shirt!

    If you're running, tell your friends and family to join us!

    How to get there: We will meet at the corner of 5th and E St (868 Fifth Ave
    San Diego, CA 92101). We'll be there at 8:00am!

     San Diego Half Marathon - Black Flag Running Club After Party

    You just ran Washington Street hill and finished the SD Half Marathon, now it's time to celebrate with the Black Flag Running Club.

    Join us at 9:00 AM at GARAGE Kitchen + Bar. This party is always a hit. Hope to see you out there.

     

    This Week’s Training

    We are in Week 10, so plan your runs based on the training schedules. As I mentioned above, we are in a recovery week.In regards to training, means that your overall weekly mileage will be less and we will not be doing any specialty runs or workouts. It is designed to give your body and mind a rest we have been pounding the pavement pretty hard recently. I will be sending out a separate email with the subject "rest and recovery" which reviews this very subject in detail. 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. Long run will be DOWN to 90-100min
    • Intermediate HALF – All runs easy this week. Long run will be DOWN to 7-8mi.
    • Intermediate FULL – All runs easy this week. Long run will be DOWN to 8-9mi.
    • Advanced Runners­­­­ – Take a break too!  Keep runs Solid this week and avoid trying to push things too hard.  You veterans and speedsters need some rest too!  Long run will be DOWN to 11-12mi.

    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 - De Anza Cove, Mission Bay

    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

    This is an Out & Back Run.

    Saturday @ 7:15am - To La Jolla Cove (FROM CROWN POINT)

    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 :)

    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

    Crown Point Shores Park (Southern Lot)

    3550 Crown Point Drive, San Diego, CA 92109 -  (Address is not exact)

    We'll meet at the Southern end of the most Southern parking lot in the grass area along the edge of the lot, closest to Ingram Street bridge.  Plenty of parking lot parking. There is a set of restrooms and water fountains in this end too.

    http://bit.ly/egv7B7

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