Summer 2019 - Week 5 (7/6/2019)

by Aaron Adragna

NEED TO KNOW: Week 5

Saturday @ 7:15am - Shelter Island to Hilton Bayfront Hotel

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      Happy Friday and hope everyone had a fun and safe 4th of July.  Use this Friday to rest up because we have a long run set for this Saturday. We will be taking off from Shelter Island and running around the big bay. It's going to be a good time and looking forward to seeing you out there. 

      This Week’s Training

      EVERYONE should be fully up to speed now.  BUT REMEMBER, when I say up to speed, I don’t mean ‘fast’ . It means that you should be at a solid training level, rested up, recovered from your last race, and ready to take it to another level. If you are a newer runner, still have to keep things very easy in nature - give it a few more weeks and you’ll be at a better level.  

       

      Week 5 bumps things up! Everyone’s training schedule has a slight increase in the weekly mileage (in addition to the usual long run increase)

      • Interval Run/Walkers – Moving UP to a 4/1 or 1/9 Interval.  In addition, Times increase 10min.
      • Intermediate Runners – Bump up in mid-week run mileage, +1mi each run.  Also, you should plan to Cross-train on Wednesdays.  It used to be optional, now highly recommended :)
      • PR Chasers - Nothing too new. Did you find that Hill to do repeats on for Today’s run?  Tomorrow, we’ll add another mile to your LT Intervals.

      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 @ 7:15am - Shelter Island to Hilton Bayfront Hotel

      Enjoy the water's edge and Marina District along Shelter Island all the way to Downtown, through Seaport Village and towards the Hilton Bayfront Hotel to your turnaround point.  Add on Ash Street + 6th ave for a hill, or add-on Harbor Island for flat mileage.

      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 ya out there!

      Coach Aaron

      Detailed Meeting Locations

      This is where we will meet. Don’t get lost :)

       

      Shelter Island, Shoreline Park / Fishing Pier

      1720 Shelter Island Dr, San Diego, CA 92101

      Will meet in the SW end of the fishing pier parking lot, which is about 1/2 way down the Island (heading South).  Please refrain from parking along the West side of the parking lot near the Pier & Store.

      http://bit.ly/zw43Sl

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