Summer 2018 - Week 8 (7/28/2018)


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








     Goodmorning everyone, please read over this entire post as we have made some changes for this weeks regularly schduiled runs. 

    The focus is on AFC

    I had a few questions about when do we start training on the AFC course? Hold on to your "Nike epic react"  because 6 of the next 7 runs are all focused on AFC starting this weekend. We will cover a large portion of the course and run the AFC hill no less than 4 times. Between the hills, you ran on the bridge run, the track workout and our upcoming runs I am confident you will feel prepared for the big race.    

    Goodluck everyone racing this weekend

    We want to wish everyone the best of luck to everyone who is running a race this weekend. Black Flag Running Club will be representing at the Jack N Jill Full Marathon and San Fransisco Half Marathon. Take lots of pictres and let is know how it goes. 

    Week 8 – Recovery week

    This week we are in recovery mode. The weeks level of intensity is down and our mileage is down on our Saturday run. Don’t worry, we are back up in mileage next week so take advantage of this week and use it to recover.  

    This Week’s Training - Week 8

    As noted above, we are in recovery week. Which means we will take it a little slower and easer on our long runs.  This is important because following next 2 weeks are the final build-up to the LONG run, with some great long hill tempo runs in between.  These next 2-3 weeks can provide you with some very effective training.  We’ll end the last week before the race with a Taper (which is also important).  Make your long hill runs count, keep those LONG runs nice and steady and solid, and start to mentally think about your race.

    • Interval Run/Walkers – Intervals go up to 2/8 or 2/13.  
    • Intermediate Runners –Thursdays are now 7 milers ;)  We’re going up to 8-10 on Saturday.  
    • Advanced Runners - You love bumping up!  Lots of specialty workouts for you, including Hill Repeats and LT Intervals on Thursdays.  You’re up to a cool 11mi on Saturday.  See the schedule for details.  

    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 @ 7:15a - 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.


    o   Add-on: Fast Harbor Island, 3.25mi -

    o   Add-on: Hilly Ash & 6th St Hill, 3.5mi -


    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.