Spring 2023 - Week 6 (Sat)

NEED TO KNOW: Week 6   

    SATURDAY @ 7:15 am – BONITA COVE PARK TO SAIL BAY“10k Fun Run” (Change in location)

    Articles:   Click     (10K Info)

    NEW Treadmill Workout 1.4: Click   




    Well Hello Runners!  

    You have been saying for a while when do we get to run faster or start doing some speed training, well Saturday is your lucky day.

    This will also be the first opportunity to turn on the juices and  add in a little speed into the mix with a timed 10K. See the link for full details.

    Also note that we will be at Bonita Cove on Saturday and not at Crown Point. There is a race at crown point this Saturday and to prevent any conflicts we will be switching up our location. From time to time we will have a change to the schedule do to other events happing so its always important to check the weekly posts. 

    See yall tomorrow. 

    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!

    Timed 10K Information (CLICK)


    This Saturday will be the kick off of the timed 10K. This is great place to measure our progress and see how we are improving and set some realistic goals for the training program. Assuming you’re healthy and injury-free, we’ll be running a 10k timed run, aka “Time Trial”.  As noted above, it fits in perfectly to our schedule.   We’ve been training enough to be able to run a solid 10k, but not too far into the program where cutting back to a 10k is detrimental.  The purpose of this is:

    • Gauge your current fitness/running level
    • Practice running at/near your Lactate Threshold pace (more to come soon)
    • Provide a baseline set numbers for future training
    • Offer you close to racing conditions 

    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.

    Facebook Group

    We have a Facebook Group Page which allows 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, on 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.  

    This Week’s Training

    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 6

    • Run/Walkers – Continue with very easy Intervals at same as last week - the A group is doing 3/2 and the B Group is doing a 3/7 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  – 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. 
    • SD Half Marathon Group - You are building up to your LONGEST run of the training so getting close to peaking with a few more 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 post are detailed instructions on the meeting locations.

    Saturday @ 7:15 am - Bonita Cove Park to Sail Bay (Out and Back)“10k Fun Run”

    Starting at Bonita Cove Park, cross W Mission Bay Blvd to access the concrete bike path and run along Sail Bay. Continue around the bay/path until your turnaround, then come back. Add-on Mileage: Continue South on the boardwalk down to South Mission (Volleyball courts or the Point) for a 2 mile add-on (1 mile down, 1 mile back)

    As Always

    We will arrive 15-20 minutes before each group run to make ourselves available for questions, tips, etc..  We also plan to stay afterwards for as long as it takes to do the same.  This means I'll be at Tuesday runs by 6 PM and the Saturday runs by 7 AM.

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

    See you tomorrow!

    Coach Aaron


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

    Bonita Cove Park

    Bonita Cove Park http://bit.ly/1Ntg4CB 907 W Mission Bay Dr San Diego CA 92109 –  Upon entering the parking lot head to the most western side of the lot. There is plenty of parking and we will congregate across the street near the water. Please use the crosswalk and use caution when crossing the street.

    *NOTE  – between 11/1 and 3/31 the restroom at this parking lot is closed for the winter. There is a restroom at the other end of the Park just under a 1/4 mile away (you can easily walk/jog from our lot) and there is also a restroom at Fanuel Park which is about 1 mile into the run.  Keep this in mind if you find yourself having to go to the restroom as you near the parking area before the run