Summer 2019 - Week 4 (6/25/2019)


 Tuesday @ 6:15 pm - Crown Point for the “10k Fun Run”

Saturday @ 7:15 am - Mission Trails 

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







    Hey runners!  We are into week 4 already!  We concluded last week with a “nice” run along the the North County Coast followed by a great shoe review from Road Runner Sports. 

    We have an exciting week in front of us as we have a timed 10K on Tuesday and a (semi) new run on Saturday. This week is going to be a little challenging for some of us but please stick with it as this week of training will pay off.  

    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...

    Timed 10K Information (CLICK)

    This we have something new planned and have moved the Timed 10K to this Saturday. This is great because it frees up one additional Saturday so we can try out new and different routes. We are also switching it up how we do our timed 10K and will have Strava host the time trial for you. I will go over this again on Tuesday but please follow these steps to prep for tomorrows run:  

    Step 1: Download and Sign up for Strave  (

    Step 2: Join the Black Flag Running Club  / click on Explore > Clubs > (Search: Black Flag Running Club)

    Step 3: Join the Timed 10K(Must be a member to join)

    Assuming you’re healthy and injury-free, we’ll be running a 10k timed run, aka “Time Trial”.  As noted above, it fits in perfectly to our schedule.   We’ve been training enough to be able to run a solid 10k, but not too far into the program where cutting back to a 10k is detrimental.  The purpose of this is:

    • Gauge your current fitness/running level
    • Practice running at/near your Lactate Threshold pace (more to come soon)
    • Provide a baseline set numbers for future training
    • Offer you close to racing conditions 

    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 and then finish with a 10k Time Trial run on Saturday.

    • Run/Walkers - No changes this week.  A=3/2, B=4/6.  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.

    Tuesday @ 6:15 pm- Crown Point for the “10k Fun Run”

    Starting in the Southernmost parking lot of Crown Point Shores park, head South on the bike path down and around Crown Point (Underneath the Ingraham St. Bridge)  Continue all the way around Sail Bay.  Once at the end (3.1mi) at W. Mission Bay, you can turn there for a 6.2mi (10k) run, continue around the Loop and Ingraham St. bridges for 5.5mi (it’s actually shorter) and/or add on some additional mileages by going out to the ocean boardwalks.

    • Run: Sail Bay Loop at Crown Point
    • Meet: Crown Point Shores (South) –
    • Map: SB to MB Drive & Back, 6.2mi -CLICK

    Saturday @ 7:15 am - Mission Trails 

    This will be a (semi)new run for us and excited to get your feedback. 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 (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 :) 

    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.

    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.