NEED TO KNOW: Week 2
SATURDAY @ 7:15 AM - BALBOA PARK, KATE SESSIONS STATUE
SOCIAL EVENTS: TBD
ARTICLES: CLICK Updated
SCHEDULE: CLICK
DISCOUNTS: CLICK
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Its the last free run of the summer season and registration is closing on Sunday. If you know someone who has not signed up this is the time to do it. As for the rest of you, we are ready for another fun run this weekend. This is going to be a nice easy run in the park but doesn't worry if you are looking to run longer I will have an alternative cource for you. See you in the morning.
Emergency Contact Information
As we kick the season off we want to make sure our runners are safe while out on the course. In preparation for an emergency please save Coach Aaron’s cell into your phone 619-405-1828. I hope you will never need it, but in the event you do, it’s better to have it in your phone ready to go.
SIDE NOTE: My cell is for emergency and not for questions like “how many miles are we running this week”, “where are we running today” or “I’m tired, will you pick me up”. Please direct all questions of that nature to the weekly post or Facebook. It’s always a good idea to check the Facebook account before heading out to the run. If there is any new information, weather, location changes, or things like that, it will be posted there first.
Facebook Group
I have received a lot of requests to create a Facebook Group Page which will allow members the opportunity to communicate, share their successes, and post anything else you want to. Although the group is public, I will only be accepting the request from members or alumni. Please keep details related to specific locations of runs or happy hours on the "down low." You can click on the Facebook Group icon above or search for "Black Flag Running Club Group."
More social media & future sponsorship
We are always scouting out new opportunities to improve the club and bring new benefits to our members. As I am sure you can imagine our social media presence is particularly important to potential sponsors. If you are so inclined, we would love to have you follow up on our social media channels. Please tag us and use our hashtags: #BlackFlagRunningClub and @BlackFlagRunningClub. Every post helps! Thank you in advance for your help in building the next big thing to hit San Diego's running community!
Have Questions?
Specific and detailed questions about your training, injuries, schedule adjustments, etc., are always best answered in person. Remember, us coaches usually arrive 15-20 minutes before each group run to make ourselves available for questions, tips, etc.. We’ll also stay afterward for as long as it takes to do the same. Questions before the runs are good...questions after the runs are the best. ;)
Open Registration and Free Test Run
Remember, we'll be taking sign-ups until 6/18/19 so 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 Week’s Training
We are off and running in Week 2, so plan your runs based on the training schedule. This is the 2nd week of the first training Cycle.
For NEWER Runners - As we 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 new runners, make it to week 8 and you're golden!! Remember...GRADUAL!!! CONSISTENT!!! That means 1) don't overdo it. 2) Run your 4x per week. For Everyone - it's 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:
For Beginner and Intermediate Runners CONTINUING from our Winter Program (or who have otherwise been training for the last few months), we’re still in “Reset” mode. These runs are still generally easy in nature while we slowly build mileage. Take these weeks to let your body (and mind if needed) recover some. Get a massage this or next week. We have plenty of time ahead of us ;)
Specific Training Notes for Week 2
- Run/Walkers – as we announced last week, the first week or two is used to determine which Interval Group you should be in – the A group is doing 4/1 and the B Group is doing a 4/6 interval. Keep your walks “Brisk” and your runs “Very Easy / Jog”.
- Intermediate Runners – Base building! Plan on easy, steady run for the scheduled distance. Do not over do it! Remember, SLOW DOWN. You are likely running too fast and if you’re new to long distance running, this will catch up with you in a few weeks. Again, 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 – For the first 2 weeks, we’ll be keeping our runs solid in nature, so nothing special yet.
Upcoming Group Runs & Clinics
Below is the run map and the group run location. At the very bottom of this post is detailed instructions for the meeting location.
SATURDAY @ 7:15 AM - BALBOA PARK, KATE SESSIONS STATUE
We will meet in the grassy area just South of the Kate Sessions statue located on the corner of El Prado and Balboa Dr.. Please review map for full details. We will be running for the time listed in your training schedule, which will be 60 min for most. There will be an option to extend your loop at the fountain in front of the science center.
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 afterward for as long as it takes to do the same. This means I'll be at Tuesday runs around 6:00 PM and Saturday runs at 7:00 AM.
As always, please let us know if you have questions.
See ya out there!
Coach Aaron
Detailed Meeting Location
This is where we will meet. Don’t get lost :)
Balboa Park, Balboa Dr.
2498 Balboa Dr San Diego CA 92101
This is just South of Kate Sessions statue in the large grass area. There are restrooms and water fountains nearby. Parking is street only, and keep in mind that Balboa Drive is a one-way street.