Summer 2018 - Week 2 (6/12/2018)

NEED TO KNOW: Week 2

TUESDAY @ 6:15 PM BELMONT PARK

  • Meet: Belmont Park - 3099 Ocean Front walk San Diego CA 92109 Click 

  • Map: Belmont Park (to Tourmalin St / 40 min) Click

  • Happy Hour: Draft (Click)

SATURDAY @ 7:15 AM - BALBOA PARK, KATE SESSIONS STATUE 

  • Meet: Kate Session Statue - 2498 Balboa Dr San Diego CA 92101 Click

  • Map: Balboa Park Loop Click

SOCIAL EVENTS:    CLICK    

ARTICLES:   CLICK    Updated 

SCHEDULE: CLICK   

DISCOUNTS: CLICK   

                         

    _______________________________________________________________*

    Welcome to week 2!  We had a great first-week getting things going with the club. We had a lot of new faces on both Tuesday and Saturday followed by a great turnout for our fisrt social event of the Summer Season on the Bahia Belle. Its great to see everyone make it out for events like this and have such a great time.  This week we are back at it again with out last free week before we finalaize the summer team. 

    Bahia Belle Party 

    Thank you, everyone,, that came out of Saturday night it was a Blast!!

     

    Post-Run Happy Hour, TOMORROW @ 7:30p at Draft

    We're starting things off on the right foot for our social scene.  Following our run on Tuesday night, we'll hit Draft around 7:30p.  

    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 on 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 tiered, will you pick me up”. Please direct all questions of that nature to the weekly post or Facebook.  It’s always a good idea to check the Facebook account before heading out to the run. If there is any new information or weather, location changes or things like that it will be posted there first.

    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.  

    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 afterward for as long as it takes to do the same.   Before the runs are good, After the runs are the best.

    Open Registration and Free Test Run 

    Remember, we'll be taking sign-ups until 6/17/18 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:

    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 Beginner and Intermediate Runners CONTINUING from our Winter Program (or who have otherwise been training for the last few months)we’re still in “Reset” 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) recover some. Get a massage this or next week.  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 with 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.

    TUESDAY @ 6:15 PM BELMONT PARK

    Starting at the south parking lot at Belmont Park and run north for 40 min or to Tourmalin St. You will likely run past the pier and up to Law st beach area and follow the sidewalk to Tourmalin. This is an Out & Back Run.

    • Meet: Belmont Park - 3099 Ocean Front walk San Diego CA 92109 Click 
    • Map: Belmont Park (to Tourmalin St / 40 min) Click

    SATURDAY @ 7:15 AM - BALBOA PARK, KATE SESSIONS STATUE 

    We will meet in the grassy area just south of the Kate Sessions statue located on the corner of El Prado and Balboa Dr. Review map for full details, we will be running for the time listed in your training schedule which will be 60 min for most. There will be an option to extend your loop at the fountain in front of the science center. 

    • Meet: Kate Session Statue - 2498 Balboa DrSan Diego CA 92101 Click

    • Map: Balboa Park Loop Click

    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 afterward 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.

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

    See ya out there!

    Coach Aaron (AKA: The Gypsy KINGPIN)

     

    See ya out there!

     

    Coach Aaron

     

    Detailed Meeting Locations

    This is where we will meet. Don’t get lost :)

    Belmont Park South Parking Lot

    3099 Ocean Front walk San Diego CA 92109

    This is the south parking lot of Belmont Park and we will meet in the grassy area on the south end of the parking lot.  Click 

    Balboa Park, Balboa Dr.

    2498 Balboa Dr San Diego CA 92101

    This is just South of Kate Sessions statue in the large grass area. There are restrooms and water fountains nearby.  Parking is street only, and keep in mind that Balboa Drive is a one-way street.

    https://goo.gl/maps/yLY2O