Summer 2018 - Week 1 (6/9/2018)


Saturday @ 7:15 am - Sunset Point Park at Dana Landing 

  • Meet: Sunset Point Park : Dana Landing Dr San Diego CA CLICK 
  • Map: CLICK
  • 9:00a - Clinic - “Long Distance Running 101” (For ALL runners, not just beginners)

Saturday @ 8:15 PM - Social Event / Bahia Belle  Party (RnR Celebration) 

  • Meet: Social Event June- Bahia Belle Cruz
  • Location: Bahia Resort 998 W Mission Bay Drive San Diego
  • Everyone is welcome: friends, family, that guy from work, the girl you meet in tinder.
  • Full Detail: CLICK

Social Events:    Click    - Bahia Belle 

Articles:   Click     Marathon Recovery

Articles:   Click     New Runners Article 

Schedule: Click   

Discounts: Click   




We had an awesome first night with a lot of new faces and I feel like almost everyone went to happy hour which was great to see. We have our first weekend run this Saturday with relatively easy milage while some of us are recovering from last weekends run and the rest of us are in base building mode.

We also have our first social event of the season set for this weekend on the Bahia Belle.

Social Event Saturday @ 8:15pm Bahia Hotel & Bahia Belle


One of the great things about the Black Flag Running Club is we know how to train hard and play hard and this Saturday will be no exception. This Saturday we are heading out on the Bahia Belle a padel boat that goes back and forth across Mission Bay. The general plan is to meet in the lounge of the Bahia Hotel at 8:15 pm and around 9:00 pm we will move to the dock area. The boat arrives at 9:30 pm but I guaranteed there will be a line and you don't want to be left behind. The cost to board the boat is $10. The boat will travel across the bay and return every 90 min so you will want to make the first boat. This event has been known to be a favorite and you will not want to miss it. 

Training Schedules & Calendar

Under the schedule link above you will find the running schedule for the season. You will always want to keep an eye on the schedule, in the event we make updates you will always find the details there.  This is the schedule that tells you exactly what to do, or not to do, every day for the entire season. The Group Run schedule is also forthcoming. 

Taking Sign-Ups

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

What to Bring / Wear?

After a handful of emails over the last few days, I have added a new section to the Daily Routine email, which most of you have already received.  For those who haven’t, here it is . . . . One good thing about running is that it’s relatively easy to get ready, get dressed and pack up.  While not the “cheapest” sport, it’s pretty straightforward. Now, actually GETTING OUT THE DOOR . . . that’s one of the hardest part of this adventure you’re on.  More on that later.

  • Running Shoes*
  • Running Attire / Clothing**
  • Water / Aide for after the run.  Many bring a sports drink, water bottle, etc.

A few other points that may help:

  • Yes, we do run in the rain (see earlier email)
  • Dress as it’s 10-15deg warmer than it actually is, for the actual run.
  • Plan to bring some warm/dry outerwear that you can leave behind (more on “Clothing Tubs” below).  Jacket, sweatshirt, sweatpants / warm ups, etc.

* Shoes - we will be having a shoe clinic within the first few weeks so if you are in need and not sure, hold off.  You’ll be fine for a bit.  Do NOT just go out to Sport Chalet and get the coolest looking, least expensive shoes.

** Clothing / Attire - similarly, we’ll be reviewing this during our “Running 101” clinic that happens in the first few weeks.  Generally speaking, it’s athletic, moisture-wicking “technical” or “dri fit” type of stuff.

Open Registration & Free Test Runs

Remember, we'll be taking sign-ups until 6/19/18 so pass on the information to friends, family, co-workers, etc.  For those who want to pass on detailed info to others, send them to the site:

a great opportunity to get to know other members and shows we know how to have a little fun other than running. Our first event of the Summer Season is this Saturday Click HERE for all the details.  

Join our Facebook Group

We also encourage our members to follow us on our Facebook group. It's a great place for members to communicate with one another, share pics and ask general questions. You can find the group page at:

This Week’s Training

We are off and running in Week 1, so plan your runs based on the training log.  The training program (that you’ll receive soon) calls for 4-5 days per week, so don't feel obliged to get a "Great workout" on the first and every run.  It is the long haul that counts!  You will hear us say this over and over.

For Beginner and Intermediate Runners JUST STARTING OUT, we are in our "Building Phase" for the first 6-8 weeks.  This is the time it takes for your body and “systems” to get up to speed with long distance running.  You’ll hear me say it often, but if you can make it through the first 8 weeks, your chances of success go waaayyy up.   Consider it boot camp!  Even more, beginners & Entry level intermediate runners (those of you who haven’t been running lately or ever) - The first 2-4 weeks shall be VERY EASY to slowly ramp into it.

For Beginner and Intermediate Runners CONTINUING from our Winter Program (or who have otherwise been training for the last few months) take these next few weeks to “RESET” .  You will have already received my “Recovery” email to cover the next 2 weeks so follow that.  Generally speaking, you won’t have to totally go back to square one, but it is smart to take a few weeks to rest and recover.

For everyone:

  • Run/Walkers – This week will be sort of a test, to determine which Interval Group you will be in, A or B.  The A Group will be on a 4/1 interval (It’s actually Walk/Run during the runs) with the B group on a 4/6.  The idea is for you to go out and test the different intervals. Coach Yayoi will review in more detail at the group runs.
  • 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:

  • Intermediate Runners – Nothing special here, just go out and run ;)  Well, not that simple.  REGARDLESS . .  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.  One more thing – 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 – Remember, this doesn’t mean you’re simply fast*.  It just means you have a good base and are ready to run out the gate.  This week is simply full of easy but solid runs.  Coach Wayne will review with you the specifics.

*For those of you “seasoned” already and coming off of some recent races, you will simply pick up with the training program and keep your runs solid and strong (but easy when it calls for it ;)  If this pertains to you, then the Advance schedule may be the one to follow.  

FOR EVERYONE – After our group chat tomorrow night, we'll be breaking off into our Individual Groups, just listen for the announcements.  Each Coach will review in general the overall approach.  We will do the same on Saturday.

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 - Sunset Point Park at Dana Landing 

  • Meet: Sunset Point Park : Dana Landing Dr San Diego CA CLICK 
  • Map: CLICK
  • 9:00a - Clinic - “Long Distance Running 101” (For ALL runners, not just beginners)

     Clinic & Social

    • 9:15a - Clinic - “Long Distance Running 101” (For ALL runners, not just beginners)

    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 6:00 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


    Detailed Meeting Locations


    Sunset Point Park 

    Dana Landing Rd, San Diego, CA, 92106

    We will meet at the westernmost point of Dana Landing Rd. As you travel down W Mission Bay Dr there is a stoplight at Dana Landing Rd and Quivira Access. You will turn north at the light and then left on Dana Landing Rd. At the end of Dana Landing Rd there is a big 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.