Summer 2020 - Week 3 (6/20/20)

by Aaron Adragna

NEED TO KNOW: Week 3

We are meeting as a group this week.

Saturday @ 7:15am To La Jolla Cove (from South Mission)

Starting at the end of Mission Beach (South Mission Jetty) run North along the coast all the way into La Jolla until your halfway point.  Turnaround and run home :)

Social Events:    NA

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Schedule: Click   

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Run Club is back and we are meeting as a group, please read over our community guidelines.


We had our first initial group run on Tuesday and I think it went well, all things considered. I know that our community safety standards are higher than some other clubs in town and more restrictive than many people we saw out at the bay on Tuesday but I think it is important as a formal group meet up our standards need to be higher. I appreciate everyone’s willingness to be flexible as we navigate the best way to keep the club going.


This week we are running in South Mission, looking forward to seeing everyone tomorrow.
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Black Flag Running Club’s Covid Community Guidelines.
  • If you are feeling ill or have signs of a fever at or above 100.4, a cough, sore throat, shortness of breath or any symptoms of COVID-19 we request that you stay home. We ask that you remain home and not participate in any club activates for a minimum period of 3 days after the fever is no longer present. If systems persist we advise you to self-isolate for a period of 10-14 days or a medical professional has cleared you to participate in group runs. Please also notify the Black Flag Running Club Leadership team at coach@blackflagrunningclub.com if you present symptoms so we can monitor contract tracing.
  • We require that all participants wear facial coverings prior to exiting your vehicle and keep the facial covering in place during all announcements, warm-ups, and cooldowns. You may remove your face covering while on your run. However, upon returning to the starting location we request you reposition your face covering to cover your nose and mouth.  Individuals not wearing a face mask will be asked to not participate in the group runs.
  • Maintain a minimum six-foot distance from your fellow runners the entire time you are onsite for our runs this included announcement, warmups, cold downs, and during the runs.  
  • Do Not shake hands or engage in any unnecessary physical contact.
  • Use your elbow when pressing the buttons for pedestrian crossings.
  • Refrain from the use of public drinking fountains when possible and we encourage individuals to carry hydration with you during our runs.
  • We have currently suspended the use of the printed maps, holding your keys, holding jackets, and aid stations.
  • We will begin weekly happy hours and will follow whatever rules the establishment has in place. We will make an effort to find locations with outside seating.  Refrain from sharing dishes or drinks and do not pass things such as condiments or utensils while at Happy Hour.    

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." 

    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.

    Saturday @ 7:15am To La Jolla Cove (from South Mission)

    Starting at the end of Mission Beach (South Mission Jetty) run North along the coast all the way into La Jolla until your halfway point.  Turnaround and run home :)

    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 :)

     Mission Beach

    999 N. Jetty Rd, San Diego, CA 92109

    Go to S. end of Mission Blvd, turn right (West) into parking lot.  We'll be along the grassy park area, in front of the volleyball courts on the East end of the parking lot, not quite to the bathrooms, but about 1/2 way down.  http://bit.ly/tiWENM

    Back to Summer 2020