Spring 2023 - Week 2 (Tue)



  • Meet: Liberty Station: 2753 Cushing Rd San Diego CA 92106 CLICK 
  • Map: CLICK
  • Happy Hour : Public Market @ Liberty Station  After our run, we will head over to the Public Market which is right across the parking lot.   


    Articles:   Click    




    Welcome to week 2!  We had a great first-week getting things going for the club and are off to a great start. We finished the week with a big group run at  Liberty Station. Its great to see so many new faces. We will continue to do the warm up and cool down each week. The flow of each of these activities will get better as everyone becomes more comfortable with it.    

     First few weeks a bit different

    Once again, the first few meetings will be a bit extended and the post will be longer because we'll have a lot to cover and review, also, to welcome all the new runners that keep on signing up.   

     Post-Run Happy Hour, TOMORROW @ 7:30p at  Public Market - Liberty Station 

    Following our run on Tuesday night, we'll head to the the Public Market at Liberty Station around 7:30 pm.  They have great food and drinks and I am sure you will love this place.

    Please also keep in mind as we make our rounds to different places for happy hour that the there are a lot of us and most of you smell bad after our runs which puts a lot of pressure on the waitstaff. 50+ people ordering all at once is a lot for any restaurant. Go in knowing there will likely be some type of mistake in the order, not all places split checks, tip well, it will take a little longer than normal and be respectful to the staff. 

    Tuesday Night Runs!

    Our group runs on Tuesday nights will be in the DARK until early March.  Don’t worry, all of our Tuesday night run locations are lit and easily run at night in groups.  You will likely find yourself having to run some in the dark and here are some decent articles I’ve found on the subject:

    Many good points and just general guidelines to keep in mind for your running in the dark.  If you don't have a headlamp, I would strongly encourage you to get one. 

    Emergency Contact Information

    As we kick the season off we want to make sure our runners are safe while out on the course. In preparation for an emergency please save Coach Aaron’s cell into your phone   619-405-1828. I hope you will never need it but in the event you do, it’s better to have it in your phone ready to go.

    SIDE NOTE: My cell is for emergency and not for questions like “how many miles are we running this week”,  “where are we running today” or “I’m tired, will you come pick me up”. Please direct all questions of that nature to the Contact Us section at the bottom of the weekly text you get and allow 24 hours for a response but we will get back to you. 

     Keep Warm, and Re-Hydrated

    Remember to bring some warm clothes with you to the Tuesday night runs, and Saturday mornings if it's chilly.  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, while you should plan to eat your first 'healthy' meal within 2 hours. (We’ll cover more in-depth nutrition tips as we go along.)

    Have Questions?

    Specific and detailed questions about your training, injuries, schedule adjustments, etc. are always best answered in person.  Remember, us coaches usually arrive 15-20 minutes before each group run to make ourselves myself available for questions, tips, whatever.  We’ll also stay afterwards for as long as it takes to do the same.   Before the runs is good, After the runs is the best.


    Remember, we'll be taking sign-ups until 02/01/20 so pass on the information to friends, family, coworkers, etc.  For those who want to pass on detailed info to others, send them to the site:https://blackflagrunningclub.com/pages/calendar


    Spread the word . . . we will be taking registrations and signups on Tuesday after the group run. 

     Phew, that was fun . . . let’s talk about training!

    This Week’s Training

    We are off and running in Week 2, so plan your runs based on the training schedule.  This is the 2nd week of the first training Cycle.

     For NEWER Runners - As we (quickly) reviewed on Saturday, the first 6-8 weeks are THE MOST IMPORTANT for your training as we are BUILDING A BASE.  This is the period when you make gains Physically, Mentally and Physiologically!  For newer runners, make it to week 8, and you're golden!!  Remember . . . GRADUALITY!!!  CONSISTENCY!!!  That means 1) don't overdo it.  2) Run your 4x per week.  For Everyone - it is OKAY to walk - at any time.  If you are a Run/Walker, then you MUST alternate walking.  

    Runkeeper CLICK

    Click on image to see how to setup runkeeper:

     For Intermediate Runners and PR Chasers, we’re still in “Base Building ” mode.  These runs are still generally easy in nature while we slowly build mileage.  Take these weeks to let your body (and mind if needed) fouces and or recover if you are coming off a big race.  We have plenty of time ahead of us ;)

     Specific Training Notes for Week 2

    • Run/Walkers – as we announced last week, the first week or two is used to determine which Interval Group you should be in – the A group is doing 4/1 and the B Group is doing a 4/6 interval.  Keep your walks “Brisk” and your runs “Very Easy / Jog”.
    • Intermediate Runners – Base building!  Plan on easy, steady run for the scheduled distance.  Do not over do it! Remember, SLOW DOWN.  You are likely running too fast and if you’re new to long distance running, this will catch up to you in a few weeks.  Again, it is okay to take an occasional walk break here and there.  Maybe 1min worth at the turnaround?  Or 30sec on 10min intervals.   
    • PR Chasers – For the first 2 weeks, we’ll be keeping our runs solid in nature, so nothing special yet.

     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.


    • Meet: Liberty Station: 2753 Cushing Rd San Diego CA 92106 CLICK 
    • Map: CLICK
    • Happy Hour : Public Market @ Liberty Station  After our run, we will head over to the Public Market which is right across the parking lot.   


      NOTE: Please note that when I send Map Links, the runs MAY contain mileage further than your prescribed run or will start counting mileage from a different point on the map.  This is so I can use one map for many different mileages.  Please refer to your training schedule for the correct mileage and always meets that the location listed in the NEED TO KNOW section.

      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 5:45 PM and the Saturday runs at 7:00 AM.

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

      See ya out there!

       Coach Aaron


      Meeting Locations

      This is where we are meeting for our group runs so don’t get lost ;)

      Liberty Station (NTC)

      2670 Cushing Road, San Diego, CA, 92106

      At the corner of Dewey Road and Cushing Road.  Huge grass park area, with multiple parking lots all around.  We’ll meet in the grass area near the actual park parking lot.  There are restrooms and water fountains at this lot.


       South Mission Beach

      999 N. Jetty Rd, San Diego, CA 92109

      Go to S. end of Mission Blvd, turn right (West) into parking lot.  We'll be along the grassy park area, in front of the volleyball courts on the East end of the parking lot, not quite to the bathrooms, but about 1/2 way down.  http://bit.ly/tiWENM