Summer 2019 - Week 7 (7/16/2019)

by Aaron Adragna

NEED TO KNOW: Week 7

TUESDAY @ 6:15pm – NEW LOCATION: MESA COLLEGE TRACK 

SATURDAY @ 7:15 am - Balboa Parks Fountain 

SATURDAY SOCIAL @ 6:15 pm - Villian Party 

    SOCIAL EVENTS: CLICK This weekend

    ARTICLES:   CLICK    NEW

    SCHEDULE: CLICK

    DISCOUNTS: CLICK   

                             

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      Happy Monday

      Hope everyone had an awesome weekend and ready to jump into another fun training week. Last week we introduced the first of three weeks of track workouts. It was great to hear comments on Saturday about feeling a little sore. We run a lot and get comfortable in our long runs but as you saw once we turn up the pace everything changes. We have two more weeks let and remember that we are really focusing on consistency and can you maintain an even pace. We are at a new track this week so please review the details.

      Social Event: Saturday – Villain Party Saturday 7/20/19 @ 6:15pm

      Hope you will come to join us as Black Flag Running Club will host a Party for Villains for its July Social. We will meet at Werewolf Bar located at 627 4th Ave San Diego CA 92101 on Saturday 7/20/2019 at 6:15 pm. We will start at Werewolf and then figure out where to go from there. Costumes are strongly encouraged.

      NEW Track Location – Mesa College

       

      Great news, we have secured a new track for our last two track workouts of the year. We will be heading to the Mesa College track located at 7329 Mesa College Cir San Diego, CA 92111. Please park on the street and walk over to the track. See the map below for full details.

      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’ . . . even though we’re going to the track tomorrow. 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.  The only exception is for you crazies who ran the Mammoth Half yesterday (or any other race) or for the few newer runners who have just started.  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 7 we are back after it  . . . 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 Runners - 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.

      Tuesday @ 6:15pm – Mesa College Track

      Go to Track. Run in circles, usually fast ;)  Bring your aide, towel, gym bags, keys, etc. down with you to the track.  *See below for detailed instructions.

       

      Clinic & Social

      •  Clinic:   5:45p - NONE (Core Workouts at the Track)
      • Social:   7:30p – Pieology (5575 Balboa Ave Suite 310 San Diego, CA 92111)

      SATURDAY @ 7:15 AM - BALBOA PARKS FOUNTAIN 

      I hope everyone is excited because this Saturday's run will be a newer run that most of you have never done before and those that have done it have really enjoyed it. I am super excited about it because it includes 4 bridges and the option to visit a forgotten cemetery. I have a feeling it is going going to be a favorite but know in advance it's going to be challenging ......... in a good way. 

      Meet:  Bea Evenson Fountain 1875 El Prado, San Diego, CA 92101 

        • New Run:  10.6 mil option CLICK
        • New Rn:  13.5 option CLICK
        • New Run: 14.3 option CLICK

      As Always...

      We'll 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 5:45 PM and Saturday runs at 6:45 AM.

       

      See ya out there!

       

      Coach Aaron

      Detailed Meeting Locations

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

      Mesa College Track

      Mesa College Track - (7329 Mesa College Cir San Diego, CA 92111)

      This is our first time at this location but parking is on the street and you will walk to the track from there.  

      Balboa Park's Bea Evenson Fountain

      1875 El Prado, San Diego, CA 92101

      We will meet the main fountain in Balboa Park, there is plenty of parking behind the Reuben H Fleet Science Center or behind the San Diego Museum of Natural History 

      Back to Summer 2019