Summer 2018 - Week 4 (6/30/2018)


Saturday @ 7:15 am - Mission Trails /NEW RUN

  • Run 1: Trail Run Fortuna Run (Int and PR Chasers)
  • Run 2: Mission Trails Out n Back (Int and Run/ Walk)
  • Maps: (CLICK) MAP 1- Hard / (CLICK) MAP 2 - Easy to Moderate 
  • Meet: Bushy Hill Rd Santee CA (Dirt Parking Lost)


ARTICLES:   CLICK    Updated 





    Are you ready for this weekend? We have a brand new run planned for the team at Mission Trails. This should be a fun for everyone as you will have options on where you go and how hard you want to make your run. As you can see from the maps there is one option that is a nice easy out and back run with the entire route being relatively flat and on asphalt. Given it's an out and back you can alter the distance as needed. Alternatively, the other path is going to test you a little and you should allow for more time to finish the run as it's all on trails, covering some technical trails and covering almost 1600 feet of elevation in a mile. To give you an idea of what that looks like Torry Pines elevation is at 440 feet over a 1.5-mile climb.  There is no harm in walking part of the hills, that's generally part of trail running. No matter which path you run it will be fun. 

    If you chose to do the trail run please read the details below. 

    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.  

    "Rest & Recovery” (Abridged) Week (Week 4)

    You’ll notice in the schedule it’s defined as a R&R week which is done every 4th week.  The first one in any training program is a bit odd, since we haven’t been pounding the pavement for a super long time, nor getting extra long in our runs yet, but it’s still important to recognize that we have been training very good for 3+ weeks already!

    Typically, the R&R week is a cut back in intensity and overall weekly mileage, though not frequency.  For many of us, continuing with our solid, yet easy runs is the best approach. However, the PR Chasers have been hitting it pretty hard, so this week is good to hold back some.  Or, if you’ve got an injury creeping up, or if you’re feeling that Suck Factor (SF) then cutting back is definitely in store for you.  Tuesday’s 10k Time Trial will be a strong run, but lower in mileage.   Speaking of...

    Results from the 10K

    Before we meet on Saturday you will want to look at your finishing time for the timed 10K and plus it into the pace calculator. See all the details here 

    Trail Running Prep

    If you are trail running this weekend there are a few things you will want to think about in advance. See my brief topics to consider below:

    • You need to forget about running on pace. Trail running is going to slow you down a lot but the agility you are gaining from running on technical trails will improve your overall running ability. 
    • Shoes, although trail shoes are not required for this run if you do have them you might want to wear them and if you are wearing traditional running shoes try and select a pair that has some tread on the bottom. 
    • Most of the course is not accessible by car so you need to be aware that there is only one way out and it's your two feet.
    • There is also no bathrooms or drinking fountains once you leave the staging area. It is recommended you bring a hydration pack with you while out on the trail and a few squares of toilet paper is not a bad idea, just in case. 
    • While you are running remember to stay light on your feel. This type of terrain can twist an ankle. 
    • Remeber we are a running club and not a hiking club so you will want to keep moving. Its ok if it's slow but try not to turn it into a leisurely stroll.  
    • Most importantly, be safe and know your limits. It's going to be hard but I know you can do it. 

      New Runners?  Keep up the Base!

      For new runners, Week 4 starts the next level in getting through the "base" building phase and may be the hardest challenge for some since the mileage increasing while your bodies and minds are still getting wrapped around this whole training thing.  Keep your spirits high, your runs easy and stick to the program of getting your prescribed runs completed.

      Trust me, after this base building session, it WILL become easier, even though you'll be running further.  Again, if you follow the training schedules and advice and make it out 4x per week, you WILL make it!  I CANNOT STRESS ENOUGH - THE FIRST 6-8 WEEKS ARE MOST IMPORTANT, AND IF YOU CAN MAKE IT TO THAT POINT, YOUR CHANCE OF ACHIEVING YOUR GOALS INCREASES TREMENDOUSLY.

      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.

      This Week’s Training

      We are entering week 4 of the training program.  Some of you may be feeling some aches and pains which is totally normal and expected. It will be important to decipher between aches/pains and an injury.  For most of us, we will be continuing the EZ paced runs and then finish with a 10k Time Trial run on Saturday.

      • Run/Walkers - No changes this week.  A=3/2, B=4/6.  Don’t forget, most noobie interval runners Walk too slow and Run too fast during their intervals.
      • Intermediate Runners – STILL, nothing new this week.  Keep all of your runs solid, but Easy in nature.  You are building that Base/Foundation and have plenty of time to do it.  If you have to take a walk break every once in while, that’s fine!
      • PR Chasers Runners – We will have a timed 10k TT on Tuesday our first-speed related workout and Saturday is going to be a hard one with some major hills.

      Once again, after our group chat, we will be breaking off to our Individual Groups - just listen for the announcements.  Each Coach will review in general the overall approach.

      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 - Mission Trails /NEW RUN

        This will be a new run for us and excited to get your feedback. We will be meeting on the Santee side of Mission Trails at the dirt parking lot at Bushy Hill Road. You can park in the parking lot or along the street. There are bathrooms in the area but they are a little walk so just be prepared. There is also no water along most of the course so if you have a hydration pack this would be a good run to bring it with you. 

        You will have two option for this run option 1 is for more experienced runner as it is a really hard run and will take you longer than you expect. The 2nd option is a standard out and back which should be ok for most runners. 

        • Run 1: Trail Run Fortuna Run (Int and PR Chasers)
        • Run 2: Mission Trails Out n Back (Int and Run/ Walk)
        • Meet: Bushy Hill Rd Santee CA (Dirt Parking Lost)

        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.

        Please let us know if you have questions.

        See you all this week!


        Aaron Adragna


        Detailed Meeting Locations

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

        Mission Trails (Santee Side)

        Bushy Hill Dr , San Diego, CA 92071 -  (Address is not exact/ dirt parking lot)

        We'll meet at the dirt parking lot on Bushy Hill Dr. You can park in the lot of along the road. Bathrooms in the campground will be available but let be mindful of the noise level as there is a campground in the area.