Spring 2023 - Week 11 (Sat)

by Aaron Adragna

NEED TO KNOW: Week 11

*Read details about important section 

    SATURDAY @ 7:15AM - TORREY PINES GLIDERPORT

      Articles: Running Hills (CLICK)

      SCHEDULE: CLICK   

                                                   

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      Happy Friday!

      It looks like we fixed the text issue and everyone should be receiving all communications. If you know anyone that is still having issue please let me know or have them follow the info below in the important update sections.

      We are heading back to Torrey Pines this weekend and our favorite, Coach Yayoi will be our leader. Coach Aaron doesn't miss many runs but will be out of town this weekend.

      Have a great Saturday Run !!

       

      Important Updates

      We have a few thing in the mix that i wanted to give you an update on so we are all on the same page.

      • Receiving Text Messages: It has come to my attention that some people might have had some issue receiving text messages recently. We are working with our  vender and hope to have this issue resolved soon. If you or someone you know is experiencing this you can take the following steps. If you send the work BlackFlag (no space) to 619-393-2553 you will be opted back into the system. Additional if you ever miss a post you can refer back to this link (Click) which is a full library of all of our posts for the season. This is a surefire way to make sure you never miss any information.
      • Changes to our schedule: Due to the amount of rain we have been experiencing we believe it will be best for us to push back the Morley Field hill training until later in this season. Don't worry we will still be doing hills but going to wait a few weeks until we jump into the Tuesday Hill series. 
      • Aaron will be out of town: As you know I rarely miss our training runs but a few times a year I have a conflict. You deserve to know that I will not be at onsite for the following three training days Sat 4/1, Tue 5/2 and Sat 5/6. The club will run as planned without any interruptions however I believe we could use some additional support on Sat 5/6. If you are open to helping out that day please let me know.      

      Running Hills (CLICK)

      Since we’re in it full swing, I’ve got a great article/reference email being tidied up and sent to you in just a bit. It discusses everything “hills”. We have another good week of Hill Training, including our “Torrey Pines Pleasure Seeker” this weekend. Bring on La Jolla! 

      Interval Groups = Split-Off Half vs. Full

      Starting in Week 11 (Phase 3) the Beginner / Interval half vs full marathoners finally split off from each other in overall weekly minutes, primarily in the Saturday long runs. The half marathoners will continue a very gradual increase and level-off, while the full marathoners will continue on a more rapid increase. For instance, in 11 weeks, the half marathoners will do 110min (just under 2hrs) while the full marathoners will do 120 min  (2hrs). Similarly, mid-week runs differ by 10min each. We also have a new interval this week 1/4 or 1/9

      This Week’s Training

      We are in Week 11 and beginning Phase 3 of the training.  That means we’re back UP this week in both intensity and overall weekly mileage.  After a recovery week, you should be ready to get back out there with our longest training runs of the season coming this weekend.  Some notable items for each group:

      • Run/Walkers (Half/Full) – Intervals are now 1/4 and 1/9 this week. Long run will be UP to 100-120min
      • Intermediate HALF – No changes to mid-week runs. Long run will be UP to 9-10 mi.
      • Intermediate FULL – No changes to mid-week runs. Long run will be UP to 12-13 mi.
      • Advanced Runners­­­­ – No changes to mid-week runs. Long run will be UP to a 15-16mi EZ 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 @ 7:15AM - Torrey Pines Glider Port 

        This is a run we've done in the past, albeit infrequently and I look forward to getting your feedback. In preparation for SD Half, we will be taking on the Torey Pines Hill. It's going to be a hard run but super rewarding.  

          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 :)

          Torrey Pines Gliderport

          2800 Torrey Pines Scenic Dr, La Jolla CA 92037

          The Gliderport is a dirt lot overlooks Blacks Beach. Once you enter the parking lot you can go immediately to the left or go straight. Continue going straight about 100 feet and we will meet on the left-hand side in the clearing area. You can park anywhere in the dirt lot. The bathrooms on site are porta-potties so officially there are facilities but they are not great. You will also want to bring water with you as I am not sure about water. fountains. https://tinyurl.com/yag8yfje

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