NEED TO KNOW: Week 7
Tuesday @ 6:15 pm - Florida Canyon Loops @ Morley Field
Saturday @ 7:15 am - Balboa Parks Fountain
- 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
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 hill 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 left and remember that we are really focusing on building strength, speed and consistency. I know these are hard workouts but well worth it.
Possible cancelation of Hill Workouts
As you might have heard there was a ship that caught fire in the bay today and is causing some concerns about poor air quality. We are monitoring the situation and if the air quality does not improve there is a possibility that we will cancel tomorrow's track workout. If it is canceled we will send out a new text and update this post. However, if you don't hear from us we are still running.
Hill Workouts to replace Track Workouts
As you might have seen on the schedule we are switching out our track workouts at least for now with hill workouts. We have always had some struggles securing a track but with COVID we are seeing schools fully locked down with no access which is requiring us to switch our approach.
Interval workouts in combination with hill training are one of the quickest ways to increase leg speed. I assure you these workouts will not be easy and if you stick with it will yield results.
Happy Hours - Tempoarayly Canceled
As you might have heard California is seeing a surge in COVID cases. In response to this surge, I think it is important we make appropriate accommodations to ensure the safety of the club members. Given happy hours require people to sit next to each other without face coverings we are going to temporarily discontinue Happy Hours for the time being. I know everyone loves these and we will try and bring them back as soon as it is safe. I appreciate your understanding.
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 @ - Florida Canyon Loops @ Morley Field
Starting at the Morley Field Sports Complex, various loops with options through Balboa Park, Zoo Place and up Pershing Dr.
o Morley Field Short Loop, 3.4mi - http://bit.ly/1h14oYM
o Morley Field Loop, 3.7mi - http://bit.ly/16dMpXX
o Bonus Loops: Florida Canyon + Balboa, 5.6mi - http://bit.ly/1h148Jd
Clinics & Social, Tuesday
- Meat Grinders: 6 X 100m Hill Repeats
- No core workout
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
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!
Detailed Meeting Locations
Morley Field Sports Complex, Florida Canyons
3300 Texas St, San Diego, CA 92104
We'll at the East end of the parking lot at the end of Texas Street. Technically at the corner of Jacaranda Pl and Texas, but it's all one big parking lot. We'll be on the North East side in the grassy area along the edge of the parking lot. Parking Lot View: http://bit.ly/fhYRq5
There are restrooms, but about ¼ mile away at the Tennis area North of the lot we meet in. http://bit.ly/fqXF20
Balboa Park's Bea Evenson Fountain
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