Spring 2023 - Week 9 (Sat)

by Aaron Adragna

NEED TO KNOW: Week 9

    Saturday @ 7:15am - Torrey Pines Gliderport

    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.  

    UPCOMING EVENTS:

    • Social Event: Dave and Busters Social Event 3/11/23 @ 7:15pm 
    • Pasta Party SD Half: TBD 3/23/23 @ 6:15pm
    • Cheer Station: Downtown Mile 12 - 3/26/23 @ 8:30am
    • After Party: TBD 3/26/23 @ 10:00 am 

    SCHEDULE: CLICK   

                                                 

    ________________________________________________________  

    Happy Afternoon Runners!  

    Well we have a big weekend in front of us as we will start introducing some hills into our training. We have been running on flat terrain for a while and now its time we mix it up. We will start off nice and easy but be prepared for the change in intensity over the next few weeks. This is all in the effort to make you a stronger runner and maybe even increase your leg speed. 

    See you in the morning !!!!

     

    This Week’s Training

    We are in Week 9, so plan your runs based on the training schedules. Overall, solid, steady state runs are on schedule and this is the last BIG push of this training cycle before a recovery week. Some notable items for each group:

    • Interval Run/Walkers – Nothing new this week in interval times or mid-week runs. Intervals are 2/3 and 2/8 now and long run will be up to 110min
    • Intermediate HALF – No change from last week – all runs still to be solid and steady but generally EASY.  Long run will be up to 8-10mi. All mid-week runs in the 5mi range. All runs are still EASY (Novice) to Steady State (Intermediate)
    • Intermediate FULL – No Change overall.  All runs are still EASY (Novice) to Steady State (Intermediate).  Mid-weekruns in the 5-6mi range and Long Run is up to 11-12mi.
    • PR Chasers FULL - Tuesday will be a longer Tempo Run (E2 + LT5), Thursday includes 10k RP intervals and Long Run builds to 15mi Easy

      Saturday @ 7:15am - Torrey Pines Gliderport

      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

      We will arrive 15-20 minutes before each group run to make ourselves available for questions, tips, etc..  We also plan to stay afterward 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

      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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