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


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







       Hope everyone had a great 4th of July.

      We have another long run planned this weekend along the wanter. It's going to be hot this weekend so please ensure you are well hydrated before tomorrow's run. This means a combination of water and electrolytes starting today and again once you wake up tomorrow. You will find that how you feel on your run is directly tied to temperature, fluid consumption, and diet. Take the steps today so you can have the best possible run tomorrow.  

      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.   

      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. 

      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 :)


      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.