Summer 2020 - Week 5 (7/4/20)

by Aaron Adragna

NEED TO KNOW: Week 5

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

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    Happy 4th of July weekend. This Saturday we have a run planned around the bay and Shelter Island. I think the crowds will be lighter on this course than what we have seen at Mission Bay. It should be a great run. 

    Remember there is no aid station so you will want to bring a hydration pack with you. 

    See you in the morning!

    Canceled The Genesis Run - "What are you talking about?"

     

    I regret to announce that after 7 years of tradition we will need to cancel this year's Genesis run due to COVID19. What is the genesis run? The story goes like this, back in 2012 the club didn't do happy hours. We where a basic running club you would come out, run your prescribed mileage and then go home. Well, one day and an extremely goodlooking man posted the following message in our facebook group. 

    After the run, about 8 or 10 people ended up going to the Waterfront Bar N Grill for a beer. As legend has it those 8 people ended up staying out until 1:00am but I can't confirm or deny what happened. That night was the Genesis of the happy hours being part of the Club and we have been doing them after every Tuesday run since. To commemorate the day every July 3rd we meet up, go for a run and head over to the Waterfront.  Unfortunately not this year. 

    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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