Summer 2019 - Week 1 (6/4/2019)


Tuesday @ 6:15 pm - Liberty Station 

  • Meet: Liberty Station: 2753 Cushing Rd San Diego CA 92106 CLICK 
  • Map: CLICK
  • 7:30p - Social: Public Market / After our run, we will head over to Public Market and Beer Hall for Happy Hour which is across the parking lot from where we will meet.    

    Saturday @ 7:15a - De Anza Cove for “Mission Bay Loop” or Out & Back

    • Map: CLICK
    • 9:00a - Clinic - “Long Distance Running 101” (For ALL runners, not just beginners)

    Saturday @ 8:15 PM - Social Event / Bahia Belle  Party (RnR Celebration) 

    • Meet: Social Event June- Bahia Belle Cruz
    • Location: Bahia Resort 998 W Mission Bay Drive San Diego
    • Everyone is welcome: friends, family, that guy from work, the girl you meet in tinder.
    • Full Detail: CLICK

    Social Events:    Click    - Bahia Belle 

    Articles:   Click     Marathon Recovery

    Articles:   Click     New Runners Article 

    Schedule: Click   

    Discounts: Click   




    Welcome!  We're off and running with a new Summer season. But before we get too far, I want to recognize everyone that ran this past weekend at the Rock N Roll Full or Half Marathon. The weather was perfect race weather and want to send a HUGE congratulations to everyone. Can't wait to hear all the stories. 



    Training Schedules & Calendar

    Under the schedule link above you will find the running schedule for the season. You will always want to keep an eye on the schedule, in the event we make updates you will always find the details there.  This is the schedule that tells you exactly what to do, or not to do, every day for the entire season. The Group Run schedule is also forthcoming. 


    Summer Season Sign Ups

    If you are thinking about signing up for the Summer season this is the time to do it. I hope you will join us, as it will be an exciting season filled with new runs, track workouts, and a few other surprises I have up my sleeve.  (CLICK


    Re-Orientation Tuesday Tonight

    If you missed the orientation last week and are new to the club, we’ll be holding a quick make-up version tomorrow night starting at 5:45pm.  We'll quickly review the club, answer questions about virtually anything, and be there to get you started.  We will end at 6:00 to prepare for the masses to show up and the group run.  So, if you have even the most basic of questions, arrive early.  Once we start at 6:15pm, we’ll be focused on getting the group off and running.  We’ll be staying after the run to answer questions too.

    What to Expect Tuesday Night

    The first few meetings will be a bit extended because we'll have a lot to cover and review...including welcoming all the new runners that keep signing up.  Tuesday night, we will spend the first 20-25min going through general announcements, daily routine, etc.  However, there will be less talking and more running as we progress, and usually by about week 2 or 3 we're in full speed with mostly running :)  

    Taking Sign-Ups

    Spread the word...we'll be taking registrations and signups on Tuesday night during the Orientation and after the group run.

    What to Bring / Wear?

    After a handful of emails over the last few days, I have added a new section to the Daily Routine email, which most of you have already received.  For those who haven’t, here it is . . . . One good thing about running is that it’s relatively easy to get ready, get dressed and pack up.  While not the “cheapest” sport, it’s pretty straightforward. Now, actually GETTING OUT THE DOOR . . . that’s one of the hardest part of this adventure you’re on.  More on that later.

    • Running Shoes*
    • Running Attire / Clothing**
    • Water / Aide for after the run.  Many bring a sports drink, water bottle, etc.

    A few other points that may help:

    • Yes, we do run in the rain (see earlier email)
    • Dress as it’s 10-15deg warmer than it actually is, for the actual run.
    • Plan to bring some warm/dry outerwear that you can leave behind (more on “Clothing Tubs” below).  Jacket, sweatshirt, sweatpants / warm ups, etc.

    * Shoes - we will be having a shoe clinic within the first few weeks so if you are in need and not sure, hold off.  You’ll be fine for a bit.  Do NOT just go out to Sport Chalet and get the coolest looking, least expensive shoes.

    ** Clothing / Attire - similarly, we’ll be reviewing this during our “Running 101” clinic that happens in the first few weeks.  Generally speaking, it’s athletic, moisture-wicking “technical” or “dri-fit” type of stuff.

    Open Registration & Free Test Runs

    Remember, we'll be taking sign-ups until 6/18/19, so please pass on the information to friends, family, co-workers, etc.  For those who want to pass on detailed info to others, send them to the site:

    This is a great opportunity to get to know other members and show we know how to have a little fun other than running. Our first event of the Summer Season is this Saturday Click HERE for all the details.  

    Join our Facebook Group

    We also encourage our members to follow us on our Facebook group. It's a great place for members to communicate with one another, share pics and ask general questions. You can find the group page at:

    This Week’s Training

    We are off and running in Week 1, so plan your runs based on the training log.  The training program (that you’ll receive soon) calls for 4-5 days per week, so don't feel obliged to get a "Great workout" on the first and every run.  It is the long haul that counts!  You will hear us say this over and over.

    For beginner and intermediate runners JUST STARTING OUT, we are in our "building phase" for the first 6-8 weeks.  This is the time it takes for your body and “systems” to get up to speed with long distance running.  You’ll hear me say it often, but if you can make it through the first 8 weeks, your chances of success go way up.  Consider it boot camp!  Even more, beginners and entry level/intermediate runners (those of you who haven’t been running lately or ever) - The first 2-4 weeks shall be VERY EASY to slowly ramp into it.

    For Beginner and Intermediate Runners CONTINUING from our Winter Program (or who have otherwise been training for the last few months) take these next few weeks to “RESET”.  You will have already received my “Recovery” post to cover the next 2 weeks so follow that.  Generally speaking, you won’t have to totally go back to square one, but it is smart to take a few weeks to rest and recover.

    For everyone:

    • Run/Walkers – This week will be sort of a test, to determine which Interval Group you will be in, A or B.  The A Group will be on a 4/1 interval (It’s actually Walk/Run during the runs) with the B group on a 4/6.  The idea is for you to go out and test the different intervals. Coach Yayoi will review in more detail at the group runs.
    • For NEWER Runners - As we (quickly) reviewed on Saturday, the first 6-8 weeks are THE MOST IMPORTANT for your training as we are BUILDING A BASE.  This is the period when you make gains Physically, Mentally and Physiologically!  For newer runners, make it to week 8, and you're golden!!  Remember . . . GRADUALITY!!!  CONSISTENCY!!!  That means 1) don't overdo it.  2) Run your 4x per week.  For Everyone - it is OKAY to walk - at any time.  If you are a Run/Walker, then you MUST alternate walking.  

      Runkeeper CLICK

      Click on image to see how to setup runkeeper:

    • Intermediate Runners – Nothing special here, just go out and run ;)  Well, not that simple.  REGARDLESS . .  SLOW DOWN.  You are likely running too fast and if you’re new to long distance running, this will catch up to you in a few weeks.  One more thing – it is okay to take an occasional walk break here and there.  Maybe 1min worth at the turnaround?  Or 30sec on 10min intervals.   
    • PR Chasers – Remember, this doesn’t mean you’re simply fast*.  It just means you have a good base and are ready to run out the gate.  This week is simply full of easy but solid runs.  Coach Wayne will review with you the specifics.

    *For those of you “seasoned” already and coming off of some recent races, you will simply pick up with the training program and keep your runs solid and strong (easy, when it calls for it) If this pertains to you, then the advance schedule may be the one to follow.  

    FOR EVERYONE – After our group chat tomorrow night, we'll be breaking off into our individual groups, just listen for the announcements.  Each coach will review the overall approach.  We will do the same on Saturday.

    Upcoming Group Runs & Clinics

    Below are the run maps and the group run locations.  At the very bottom of this post are detailed instructions on the meeting locations.


    Tuesday @ 6:15 pm - Liberty Station 

    • Meet: Liberty Station: 2753 Cushing Rd San Diego CA 92106 CLICK 
    • Map: CLICK
    • 7:30p - Social: Soda & Swine!  After our run, we will head over to Soda & Swine for Happy Hour which is right across the street.  

    Saturday @ 7:15a - De Anza Cove for “Mission Bay Loop” or Out & Back

    Starting at almost the end of the Mission Bay Boardwalk at De Anza Cove, run South on the busy and popular concrete pathway, pass Fiesta Island (or add-on for more) continue around Sea World, over Ingram Bridges, down through Crown Point Park and across the new footbridge through MB RV Park and into De Anza Cove for a loop.  Lots of Restrooms & Water Fountains on the loop.

    o Add-on: Fiesta Island (Short Loop),+ 2.7mi –

    o Add-on: Fiesta Island (Long Loop), +4.4mi –

    o Option: Loop + WMB O&B, 10.1mi -

         Clinic & Social, Saturday 

        • 9:15a - Clinic - “Long Distance Running 101” (For ALL runners, not just beginners)
        • 8:15pm Bahia Belle

        As Always

        We will arrive 15-20 minutes before each group run to make ourselves available for questions, tips, etc..  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.

        As always, please let us know if you have questions.

        See ya out there!

        Coach Aaron


        Detailed Meeting Locations

        Liberty Station (NTC)

        2670 Cushing Road, San Diego, CA, 92106

        At the corner of Dewey Road and Cushing Road.  Huge grass park area, with multiple parking lots all around.  We’ll meet in the grass area near the actual park parking lot.  There are restrooms and water fountains at this lot.

        De Anza Cove/Mission Bay

        2750 De Anza Rd, San Diego, CA 92109

        Go all the way to end of N. Mission Bay Drive (towards the golf course / mobile home park), turn left onto De Anza Road (towards cul-de-sac) turn left into parking lot.  We'll be in SE corner, near pavilion across from bathrooms, but along the parking lot.