Summer 2020 - Week 8 (7/21/20)

by Aaron Adragna

NEED TO KNOW: Week 8

TUESDAY @ 6:15 pm - Florida Canyon Loops @ Morley Field

    • Meet: Morley Field Sports Complex  http://bit.ly/fqXF20
    • Map: Click
    • Possible cancelation/ Wait for more info, If you don't hear anything from me we will be running. Read below

    SATURDAY @ 7:15am - SHELTER ISLAND to Hilton Bayfront Hotel

      Social Events:    NA

      Articles:   Click     

      Schedule: Click   

      Discounts: Click   

                               

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      Happy Monday

      So how did Saturday go?

      Let me start by thanking everyone who stepped up on Saturday to cover for me. I unexpectedly couldn't make it out and it was awesome to see so many people step up to fill in. I really appreciate all your help and support.

      In other news, this is our last week of hill workouts. The hope is that by this point you aren't feeling as sore or fatigued on Wednesdays or Thursdays post-run. This is a good sign as your body is acclimating and getting stronger. We have another crowed favorite on Saturday where we will be back along the water running from Shelter Island. 

      See you tomorrow. 

      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 - Week 8

      As noted above, we are in recovery week. Which means we will take it a little slower and easier on our long runs.  This is important because the next 2 weeks are the final build-up to the LONG run, with some great long hill tempo runs in between.  These next 2-3 weeks can provide you with some very effective training.  We’ll end the last week before the race with a Taper (which is also important).  Make your long hill runs count. Keep those LONG runs nice, steady, and solid. Start to mentally think about your race.

      • Interval Run/Walkers – Intervals go up to 2/8 or 2/13.  
      • Intermediate Runners –Thursdays are now 7 milers ;)  We’re going up to 8-10 on Saturday.  
      • PR Chaser Runners - You love bumping up!  Lots of specialty workouts for you, including hill repeats and LT intervals on Thursdays.  You’re up to a cool 11mi on Saturday.  See the schedule for details.  

        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- 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 @ 7:15a - 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 Bay front Hotel to your turnaround point.  Add on Ash Street + 6th ave for a hill, or add-on Harbor Island for flat mileage.

          o   Add-on: Fast Harbor Island, 3.25mi - http://bit.ly/123Idt9

          o   Add-on: Hilly Ash & 6th St Hill, 3.5mi - http://bit.ly/123IoVo

          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

          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

          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

          Back to Summer 2020