Summer 2018 - Week 5 (7/3/2018)


 Tuesday @ 6:15pm – Genesis Run @ Piazza della Famiglia (Little Italy) (NEW LOCATION)

Saturday @ 7:15am - Shelter Island to Hilton Bayfront Hotel









       Happy Monday and hope everyone is gearing up for a great 4th of July. We have an awesome week planned with a new location for Tuesday's Genius run and for Saturday we have a long run taking off from Shelter Island. It's going to be a good time and looking forward to seeing you out there. 

      The Genesis Run - "What are you talking about?"


      The story goes like this, back in 2012 the club didn't do happy hours. We where a basic running club you would come out, run your prescribed mileage and then go home. Well, one day and an extremely goodlooking man posted the following message in our facebook group. 

      After the run, about 8 or 10 people ended up going to the Waterfront Bar N Grill for a beer. As legend has it those 8 people ended up staying out until 1 am but I can't confirm or deny what happened.  That night was the Genesis of the happy hours being part of the club and we have been doing them after every Tuesday run since.  To commemorate the day every July 3rd we meet up, go for a run and head over to the Waterfront. This year is particularly fun because our normal Tuesday run falls on July 3rd. 

      Summer Night’s Track Meets

      If anyone is really looking to test their speed I have just the thing for you. There is weekly Track Meet that is put on by a local running group made up of the SD Track Club, Movin Shoes, etc.  They run 4-5 meets throughout the summer and are held on Wednesday nights in June, July & August.  There are a few left for this year.  Learn more:

      If anyone decides to race at any of these meets please let us know. We will come out and cheer you on. Don’t forget to wear the Black Flag Shirt.

      Free Race Entry 
      Black Flag is also willing to cover your registration if you participate in the Aug 1st event. The process is easy; register for an event, run the event wearing your Black Flag Shirt and we will reimburse you for the cost of the event. A limit of 10 reimbursements will be given and will be given to the first people who registered.   


      Parking at Piazza della Famiglia 

      Parking is always a little tricky as Little Italy is a busy place. I would recommend parking in the first spot you see and walking over. All meters are free after 6:00 pm and the area around the county administration building always has parking available. You might want to start there and forget about searching for a spot in the immediate area.  

      This Week’s Training

      EVERYONE should be fully up to speed now.  BUT REMEMBER, when I say up to speed, I don’t mean ‘fast’ . It means that you should be at a solid training level, rested up, recovered from your last race, and ready to take it to another level. If you are a newer runner, still have to keep things very easy in nature - give it a few more weeks and you’ll be at a better level.  


      Week 5 Bumps Things Up . . . Everyone’s training schedule has a slight increase in the weekly mileage (in addition to the usual long run increase)

      • Interval Run/Walkers – Moving UP to a 4/1 or 1/9 Interval.  In addition, Times increase 10min.
      • Intermediate Runners – Bump up in mid-week run mileage, +1mi each run.  Also, you should plan to Cross-train on Wednesdays.  It used to be optional, now highly recommended :)
      • PR Chasers - Nothing too new. Did you find that Hill to do repeats on for Today’s run?  Tomorrow, we’ll add another mile to your LT Intervals.

      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 @ 6:15pm – Genisis Run @ Piazza della Famiglia (Little Italy) (NEW LOCATION)


        Saturday @ 7:15am - Shelter Island to Hilton Bayfront Hotel

        Enjoy the water's edge and Marina District along Shelter Island all the way to downtown, through Seaport Village and towards the Hilton Bayfront Hotel to your turnaround point.  Add on Ash Street + 6th ave for a hill, or add-on Harbor Island for flat mileage.

        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 6:00 PM and the Saturday runs at 7:00 AM.


        See ya out there!


        Coach Aaron

        Detailed Meeting Locations

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

        Piazza della Famiglia

        The Piazza della Famiglia is located in Little Italy at (523 W Date St San Diego CA 92101) on the corner on India and W Date Street. Parking is always hard but all meters are free after 6 pm and we will need to find street parking. Parking near the Country administration building and walking up might be your best bet. 

        Shelter Island, Shoreline Park / Fishing Pier

        1720 Shelter Island Dr, San Diego, CA 92101

        Will meet in the SW end of the fishing pier parking lot, which is about 1/2 way down the Island (heading South).  Please refrain from parking along the West side of the parking lot near the Pier & Store.