Summer 2019 - Week 3 (6/18/2019)

by Aaron Adragna

NEED TO KNOW: Week 3

Tuesday @ 6:15p - Sail Bay @ Crown Point

Saturday @ 7:15 am - Road Runner Sports (Solana Beach) - NEW RUN 

  • Meet: Road Runner Sports - Solana Beach:  211 N Hwy 101, Solana Beach, CA 92075 https://goo.gl/s6YLFm (see details below)
  • Run: TBD – a few different options & mileages will be available (We will have maps on site)
  • Clinic: 8:45 / 9AM am   Running Shoes & Shoe-Fit by www.RoadRunnerSports.com

    SOCIAL EVENTS:   TBD

    ARTICLES:   CLICK   

    SCHEDULE: CLICK

    DISCOUNTS: CLICK   

                             

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      Happy Monday Runners!!  We welcome a few new runners who joined since late last week. For those new, this is the Weekly Post – weekly newsletter of sorts that lets you know what we're doing on an ongoing basis, including links/directions to our group runs.

      Sign Up for Race!!!

      Don’t forget to sign up for your race –This race hasn't sold out the last few years but we never know when it will.   https://www.inmotionevents.com/event/afc-half/

      Black Flag RC Shirts

      We will be ordering the Black Flag Running Club team shirts this week and should have them in about 2 weeks. I have some in inventory so I will fulfill as many as I can but most will get their new shirt in 2 weeks, 

      FACEBOOK GROUP

      I have received a lot of requested 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, one the "down low."  You can click on the Facebook Group icon above or search for "Black Flag Running Club Group." 

      COREfit Pre Run Workout, Tuesday @ 6:00pm

      We will pick up core workouts and we will continue these for as long as we are not doing any additional workouts or specialty runs.  (E.g. we typically do NOT do CORE workouts on track workout days unless there is a demand for it.)  In addition to your post-run recovery drink, bring a junky towel if you want, as most of the workout is done on the ground.  Yoga mats work great too, if you don’t mind a bit of grass and dirt.

      Are you running something else other than AFC?  If you are doing Jack N Jill Marathon, San Fransisco Marathon or Chicago Marathon?

      I know a few of us are running other races like Jack N Jill Marathon, San Francisco Marathon or Chicago Marathon. To help keep your training on track, I have developed the attached training plan for you. If you have any question please let me know.

      This Week’s Training

      For those of you “seasoned” runners coming off 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 you’re in this group, then the advanced schedule may be for you.  Overall, our schedule kind of “resets” for the first training cycle (4 weeks) after the Spring season.

      If you ran the Rock n Roll HALF Marathon, then you should be just about back up to speed with your training. If you ran the FULL, then this will be your last recovery week and will be back at it next week. This doesn’t mean you skip out on runs...this just means you need to continue easing back into things.

      Again, if you are a newer runner, the first 4-6 weeks are THE MOST IMPORTANT for your training. This is the time period when you slowly gain physically, mentally and physiologically to a point of heightened success rates!  Make it to week 8, and your chances of making it, go way up!!  Remember . . . GRADUALLY and CONSISTENTLY! This 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.

      • Run/Walkers – Week 3 is our first of many Interval changes, going up to a 3/2 or 4/6 interval (for the 11 weeks/AFC half marathon runners only.  As I discussed quickly on Saturday, keep in mind that most noobie interval runners walk too slow and Run too fast during their intervals.  So speed up the walking, and slow down the running.
      • Intermediate Runners – Plan on easy, steady runs for this week.
      • Advanced Runners (not necessarily fast) are ready to run out the gate.  Your 2 weeks of rest are up and already into Strength and LT work.  Do some hill repeats tonight, and LT Intervals tomorrow.

      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 @ 6:15pm - Sail Bay @ Crown Point

      Starting at Crown Point, run North along the bike path, underneath Ingram Bridge and around the Sail Bay to your turnaround point.  Alternatively, continue around the loop, over Ingram street bridges back to Crown Point.

      Tuesday’s Clinics & Social

      Saturday @ 7:15 am - Road Runner Sports - NEW Location

      • Meet: Road Runner Sports - Solana Beach:  211 N Hwy 101, Solana Beach, CA 92075 https://goo.gl/s6YLFm (see details below)

      New Location & New Run: This Saturday's run will be in a new location for the club and a completely new course. More details will be out on Friday but in an effort to keep the season new and exciting for the alumni runners we try and mix thing up when we can. 

       *Shoe Discount at Road Runner Sports, 20% on Saturday!

      We’re holding our Shoe Clinic at Road Runner Sports this weekend.  We’ll be raffling off some goodies and a FREE pair of shoes too.  This means that we will learn about shoes, and then get to shop in their store for an extra 10% off the usual 10% off, meaning we get 20% off (on Saturday only)   

      NOTE: Please note that when I send Map Links, the runs MAY contain mileage further than your prescribed run.  This is so I can use one map for many different mileages.  Please refer to your training schedule for the correct mileage.  We’ll also review the exact mileages with each group at the start of every run.

      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 at 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 :)

      Crown Point Shores Park (Southern Lot)

      3550 Crown Point Drive, San Diego, CA 92109 -  (Address is not exact)

      We'll meet at the Southern end of the most Southern parking lot in the grass area along the edge of the lot, closest to Ingram Street bridge.  Plenty of parking lot parking. There is a set of restrooms and water fountains in this end too.

      http://bit.ly/egv7B7

      Road Runner Sports (Solana Beach Store)

      211 N Hwy 101, Solana Beach, San Diego, CA  92111

      Plenty of parking, in the neighborhood behind the store or you could park at the train station and walk over. Keep an eye on street signs as some of the parking directly in front of the store is regulated. DO NOT park in any stalls marked accordingly with signage, markings or cones.  Keep in mind the store is open from 9am – 8pm daily but they are letting us in early for the bathrooms. https://goo.gl/s6YLFm

      Back to Summer 2019