Summer 2019 - Week 4 (6/29/2019)


Saturday @ 7:15 am - Mission Trails 

  • Run 1: Trail Run Fortuna Run (Int and PR Chasers)
  • Run 2: Mission Trails Out n Back or Big Loop (Int and Run/ Walk)
  • Meet: Bushy Hill Rd Santee CA (Dirt Parking Lost)








    Hi  Everyone,

    This week we have another long run and we will be heading out to Mission Trails. Those of us that have been running for a while you will have an option to do an awesome trail run and for those that are still building a base, there will be an alternative that is on paved roads. Keep in mind that on both of these two options water is limited and as you might have noticed it has been starting to get a little hotter. It would be a good idea to bring some kind of hydration bottle with you for this run. 

    It's going to be a fun one, see you in the morning. 

    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.

    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." 

     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, tags us and use some of 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.  

    "Rest & Recovery” (Abridged) Week (Week 4)

    You’ll notice in the schedule it’s defined as a R&R week which is done every 4th week.  The first one in any training program is a bit odd, since we haven’t been pounding the pavement for a super long time, nor getting extra long in our runs yet, but it’s still important to recognize that we have been training very good for 3+ weeks already!

    Typically, the R&R week is a cut back in intensity and overall weekly mileage, though not frequency.  For many of us, continuing with our solid, yet easy runs is the best approach. However, the PR Chasers have been hitting it pretty hard, so this week is good to hold back some.  Or, if you’ve got an injury creeping up, or if you’re feeling that Suck Factor (SF) then cutting back is definitely in store for you.  Saturday’s 10k Time Trial will be a strong run, but lower in mileage.   Speaking of...

    Results from the 10K

    Before we meet on Saturday you will want to look at your finishing time for the timed 10K and plus it into the pace calculator. See all the details here 

    Trail Running Prep

    If you are trail running this weekend there are a few things you will want to think about in advance. See my brief topics to consider below:

    • You need to forget about running on pace. Trail running is going to slow you down a lot but the agility you are gaining from running on technical trails will improve your overall running ability. 
    • Shoes, although trail shoes are not required for this run if you do have them you might want to wear them and if you are wearing traditional running shoes try and select a pair that has some tread on the bottom. 
    • Most of the course is not accessible by car so you need to be aware that there is only one way out and it's your two feet.
    • There is also no bathrooms or drinking fountains once you leave the staging area. It is recommended you bring a hydration pack with you while out on the trail and a few squares of toilet paper is not a bad idea, just in case. 
    • While you are running remember to stay light on your feel. This type of terrain can twist an ankle. 
    • Remeber we are a running club and not a hiking club so you will want to keep moving. Its ok if it's slow but try not to turn it into a leisurely stroll.  
    • Most importantly, be safe and know your limits. It's going to be hard but I know you can do it. 

      New Runners?  Keep up the Base!

      For new runners, Week 4 starts the next level in getting through the "base" building phase and may be the hardest challenge for some since the mileage increasing while your bodies and minds are still getting wrapped around this whole training thing.  Keep your spirits high, your runs easy and stick to the program of getting your prescribed runs completed.

      Trust me, after this base building session, it WILL become easier, even though you'll be running further.  Again, if you follow the training schedules and advice and make it out 4x per week, you WILL make it!  I CANNOT STRESS ENOUGH - THE FIRST 6-8 WEEKS ARE MOST IMPORTANT, AND IF YOU CAN MAKE IT TO THAT POINT, YOUR CHANCE OF ACHIEVING YOUR GOALS INCREASES TREMENDOUSLY.

      Knee Pain?

      If you are starting to feel some knee pain, I think this week article will be extremely insightful. Knee Pain and Runner’s knee – one of the popular runner’s injuries.  Learn More - Click.

      This Week’s Training

      We are entering week 4 of the training program.  Some of you may be feeling some aches and pains which is totally normal and expected. It will be important to decipher between aches/pains and an injury.  For most of us, we will be continuing the EZ paced runs with the 10K Time Trail on Tuesday and then finish with our long run on Saturday either for a Trial run or the road course. 

      • Run/Walkers - No changes this week.  A=1/4, B=1/9.  Don’t forget, most noobie interval runners Walk too slow and Run too fast during their intervals.
      • Intermediate Runners – STILL, nothing new this week.  Keep all of your runs solid, but Easy in nature.  You are building that Base/Foundation and have plenty of time to do it.  If you have to take a walk break every once in while, that’s fine!
      • PR Chasers Runners – We will have a timed 10k TT on Tuesday our first-speed related workout and Saturday is going to be a hard one with some major hills.

      Once again, after our group chat, we will be breaking off to our Individual Groups - just listen for the announcements.  Each Coach will review in general the overall approach.

      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 @ 7:15 am - Mission Trails 

        This will be a (semi)new run for us. We will be meeting on the Santee side of Mission Trails at the dirt parking lot at Bushy Hill Road. You can park in the parking lot or along the street. There are bathrooms in the area but they are a little walk so just be prepared. There is also no water along most of the course so if you have a hydration pack this would be a good run to bring it with you

        You will have two option for this run option 1 is for more experienced runner as it is a really hard run and will take you longer than you expect. The 2nd option is a standard out and back which should be ok for most runners. 

        • Run 1: Trail Run Fortuna Run (Int and PR Chasers)
        • Run 2: Mission Trails Out n Back or Big Loop (Int and Run/ Walk)
        • Meet: Bushy Hill Rd Santee CA (Dirt Parking Lost)

        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.

        Please let us know if you have questions.

        See you all this week!

        Aaron Adragna


        Detailed Meeting Locations

        This is where we will meet on Tuesday and/or Saturday. Don’t get lost :) 

        Mission Trails (Santee Side)

        Bushy Hill Dr , San Diego, CA 92071 -  (Address is not exact/ dirt parking lot)

        We'll meet at the dirt parking lot on Bushy Hill Dr. You can park in the lot of along the road. Bathrooms in the campground will be available but let be mindful of the noise level as there is a campground in the area.