Spring 2023 - Week 4 (Sat)

by Aaron Adragna

NEED TO KNOW: Week 4

SATURDAY @ 7:15 AM - FLETCHER COVE - SOLANA BEACH / NEW LOCATION

    NEW SOCIAL: CLICK  SAT 2/18 @ 7:15PM

    ARTICLES:   CLICK   

    SCHEDULE: CLICK   

                                                 

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    Well Hello,  

    Hope everyone is having an amazing Friday and enjoying this warm weather. Its a nice change from what we have been experiencing. 

    This Saturday we are heading up to Solana Beach to run along the coast. We will not be doing the show clinic this week but will get it on the books soon. It should be a nice day and this route is always a crowd favorite.

    See you in the morning. 

    SOCIAL EVENT: CUPID'S 2ND CHANCE VALENTINES PARTY 

    Date: Saturday Feb 18,2022 @ 7:15pm

    Location: Mike Hess Brewing 3812 Grim Ave, San Diego, CA 92104

    Details: SAVE THE DATE - MORE INFO TO COME

     

    IT'S DARK ON TUESDAYS

    With the time change upon us it will be dark out on our Tuesday runs. It would be a good idea to start bringing a headlamp with you if you have one. Below is a link for a few they range between $20 to $40 bucks. 

    https://www.roadrunnersports.com/search/Head%20Lamp

    FACEBOOK GROUP

    I have received a lot of requested to create a Facebook Group Page which will allow members the opportunity to communicate, share their successes and post anything else you want to. Although the group is public, I will only be accepting the request from members or alumni. Please keep details related to specific locations of runs or happy hours, one the "down low."  You can click on the Facebook Group icon above or search for "Black Flag Running Club Group." 

     MORE SOCIAL MEDIA & FUTURE SPONSORSHIP  

                     

    We are always scouting out new opportunities to improve the club and bring new benefits to our members. As I am sure you can imagine our social media presence is particularly important to potential sponsors. If you are so inclined we would love to have you follow up on our social media channels, tags us and use some of our hashtags: #BlackFlagRunningClub and @BlackFlagRunningClub. Every post helps. Thank you in advance for your help in building the next big thing to hit San Diego's running community.  

    KNEE PAIN?

    If you are starting to feel some knee pain, I think this week article will be extremely insightful. Knee Pain and Runner’s knee – one of the popular runner’s injuries.  Learn More - Click.

    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 4 overall.  

    For NEWER Runners - As we reviewed in detail on Saturday, the first 6-8 weeks are THE MOST IMPORTANT for your training as we are BUILDING A BASE.  This is the time period when you make gains Physically, Mentally and Physiologically!  For newer runners, make it to week 8 and you're golden!!  You’ll also hear me say it often, but if you can make it through the first 8 weeks, your chances of success go waaayyy up.  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.  You will simply build/shift to more running as you go along.

    SPECIFIC TRAINING NOTES FOR WEEK 4

    • Run/Walkers – Continue with very easy Intervals at same as last week - 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”. Nothing new, just more Time on your feet!
    • 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.   
    • PR Chasers Runners – Plan on picking things up a bit this week with some 10k intervals tomorrow and Hill Repeats on your own if you can get to some inclines.  Coach Wayne will review with you tomorrow.
    • SD Half Marathon Group - You are building up to your LONGEST run of the training so getting close to peaking with 6ish weeks to go.  Keep mid-week runs solid and strong and the long runs steady as you go.

    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 @ 7:15 AM - FLETCHER COVE - SOLANA BEACH / NEW LOCATION

    NOTE: Please note that when I send Map Links, the runs MAY contain mileage further than your prescribed run.  Please refer to your training schedule for the correct mileage. This is so I can use one map for many different mileages.

    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 7:15 AM.

     

    Please let us know if you have questions.

     

    Talk to you all soon,

    Aaron Adragna

    619-405-1828

    DETAILED MEETING LOCATIONS

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

    Fletcher Cove Beach (Solana Beach)

    Fletcher Cove Beach - Solana Beach: 111 S Sierra Ave, Solana Beach, CA 92075 

    There is plenty of parking, in the neighborhood, and you can walk over to the park. Keep an eye on street signs as some of the parking on the 101 has some regulations and meters. 

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