Summer 2020 - Week 4 (6/27/20)

by Aaron Adragna

NEED TO KNOW: Week 4

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)
  • Map1: Click
  • Map 2: Click
  • Optional: 5 Peak Challenge (Click) 
  • Meet: Bushy Hill Rd Santee CA (Dirt Parking Lost) https://tinyurl.com/ybd8exs9

Social Events:    NA

Articles:   Click     

Schedule: Click   

Discounts: Click   

                         

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Good morning!  

Are you loving this cloud cover we have been seeing? June gloom is great running weather as we have more daylight to work with and the overcast sky keeps the temperatures under control. I only make mention of that as we all know these temps will not last and it will be getting hot soon. We could see some of that changing this weekend as we head inland to Mission Trails where traditionally is the first place for the marine layer to burn off and leave us with higher temps. You will want to start hydrating today in preparation for hot weather tomorrow. 

Trail Running and details for Mission Trails

We have run in Mission Trails a few times in the past but wanted to call to your attention a few important points.

  • Know your abilities: Trail running can be challenging and requires additional skill. While you are determining which path you will take consider taking a significant cut in milage given the difficulty of the course. 
  • Water & Hydration: Given there is no aid station on this run, everyone is encouraged to bring water with them. It will be hard to get you help while on the trial so you should carry everything with you.  
  • Animals & Creatures: As we run on the trails we want to remember we are visitors to the habitat of a lot of animals and creatures. I want to remind everyone to be safe while out there and keep a mindful eye for tarantulas and snakes. Should you see anything step back and let them pass. 

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." 

 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 - Now What ?(CLICK)

Now you have done the time 10K review your results and figure out what to do with it. The overall 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 

At the end of the season we will host another 10K and whoever has the best percentage improvement over this season will win a free pair of show. 

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.

    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)
    • Map1: Click
    • Map 2: Click
    • Meet: Bushy Hill Rd Santee CA (Dirt Parking Lost) https://tinyurl.com/ybd8exs9

    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

    619-405-1828

    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. https://tinyurl.com/ybd8exs9

    Back to Summer 2020