Summer 2018 - Week 7 (7/21/2018)


SATURDAY @ 7:15 am - Balboa Parks Fountain 








      Happy Friday.......This weekend we have a newer run to the club that is hard but also super fun where we will run across a bunch of bridges some of which you might not know exist and go through an old cemetery (don't worry it Isn't scary). Everytime we have done this run the feedback has been great. See you out there. 

      July Social

      This Saturday is our July Social. This is the plan, The Black Flag Running Club will be participating in the 2018 Comic Con Zombie Walk. The event is free to participate in but you need to be dressed up. The idea is we will meet the Werewolf bar (627 Fourth Ave, San Diego, CA 92101) for a drink or two then move to the staging area for the Zombie walk. Here's catch, the Zombie walk organizers have not said where the staging area is yet and announce it a few hours in advance so this means you need to be ready when they tell us. It has always been within a few blocks of the bar we are meeting a so it should be ok. The theme of this year is Zombie Holiday so think an undead Santaclause but any zombie type makeup will work. If you have never done this event before is a group of people dresses up like zombies and take over 5th Ave as a group. They way its a walk but I think it's under a mile at most. It's an organized activity and looks super cool. We will give it a shot and see how t goes. 

      After the walk, we will find another place to finish the night at. 

      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’ . . . even though we’re going to the track tomorrow. 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.  The only exception is for you crazies who ran the Mammoth Half yesterday (or any other race) or for the few newer runners who have just started.  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 Runners - 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.


      I hope everyone is excited because this Saturday's run will be a newer run that most of you have never done before and those that have done it have really enjoyed it. I am super excited about it because it includes 4 bridges and the option to visit a forgotten cemetery. I have a feeling it is going going to be a favorite but know in advance it's going to be challenging ......... in a good way. 

      Meet:  Bea Evenson Fountain 1875 El Prado, San Diego, CA 92101 

        • New Run:  10.6 mil option CLICK
        • New Rn:  13.5 option CLICK
        • New Run: 14.3 option 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 6:45 AM.


      See ya out there!


      Coach Aaron

      Detailed Meeting Locations

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


      Balboa Park's Bea Evenson Fountain

      1875 El Prado, San Diego, CA 92101

      We will meet the main fountain in Balboa Park, there is plenty of parking behind the Reuben H Fleet Science Center or behind the San Diego Museum of Natural History