Summer 2020 - Week 9 (8/1/20)

by Aaron Adragna

NEED TO KNOW: Week 9

Saturday @ 7:15am - AFC Race Sampler

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Schedule: Click   

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Happy Friday!

I hope everyone had an amazing week and looking forward to the longest run of the season this weekend. We are meeting in Balboa Park and will be doing a mock version of the AFC course as an out and back. We like this run in race preparation as it puts the 6th ave hill at the last mile of the run which is exactly where it's at on race day, in a normal year. 

It's going to be hot this weekend so make sure to hydrate and bringing aid with you is not a bad idea.  

See you in the morning. 

Next Season - What are we going to do? 

As you know everything is up in the air for the 2020-2021 race season which makes it difficult to plan and obviously train. While plans remain up in the air we will be moving to a FREE model where anyone that wants to come out is free come out. We will post on Social Media once a week where we will be meeting. Make sure you join the social media listed below to stay on top of whats going on. Once races are reset we will return to the more formal training approach hoping by October but we will see.

Black Flag Running Club – Facebook page (like and follow)

Black Flag Running Club – Facebook group (join and follow)

  Instagram  @blackflagrunningclub

Time 10K - Tuesday, Aug 4th 

As you may recall at the start of the season we hosted a time 10K and we are going to see how much our time has improved over the season, well this coming Tuesday is going to be the day. More info will be in next week's post but wanted to give you a heads up. Remember the most improved will win a free pair of shoes. (no sandbagging)

Virtual AFC - Race Day Sunday 8/16/20 

As a club, we will be hosting a virtual race on Sunday 8/16/20 @ 7:15am. I am still working on the course and how it's going to work but wanted to let you know in advance that this is happening. This means no group run on Saturday but we will follow regular race setup on that Sunday. We will likely have the start and finish line taking off from somewhere downtown.

 

Time On Your Feet (TOYF)

And that’s the point of building up to the mileage. Remember one of my favorite of many acronyms...TOYF (Time On Your Feet)?  It’s my way of saying that if you want to feel decent, keep injury free and complete a long distance race (half marathon or longer) then you have to simply run long. And run long on a weekly/volume basis, not all in a single run. ;) Run Coach Jason is a local running coach and one of his newsletters stated: “The volume of aerobic running, not the speed, represents the major stimulus for adaptation.” Dr. Ken Nicodermus, another local coach and exercise physiologist also states that generally speaking “the longer the race distance, the less important speed training is compared to volume training” Balancing some of both like we have is where you can really benefit, however.

With that, it’s already time for our LONG run this weekend!!

This Week’s Training - Week 9 (longest run of the season)

This final Phase of Training is considered the most important to some - since you certainly don't’ want to fall off the wagon and you continue to put on high-quality mileage while keeping away from injuries and burnout.  (Training during the summer is tough!!)  Week 9 also represents the LONG run of the training program where everyone will be out on their feet for ~2-2.5 hrs.

  • Interval Run/Walkers – No changes mid-week. Saturday is up to 140 min.
  • Intermediate Runners – No changes mid-week.  Saturday is up to 13mi for the LONGEST run of the season.
  • PR Chasers - No changes mid-week.  Saturday is up to 15mi for the LONGEST run of the season.

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 - AFC Race Sampler

Starting in the heart of Balboa Park at Presidents Way (this is the finish area of the AFC Half Marathon), run back out on Laurel and down 6th ave then Down Ash Street to Harbor Drive.  Along Harbor Drive to end of Spanish Landing Park. Turn-around and come back.  ** This time hitting Harbor Island on the way back to simulate the AFC Course.  

See ya out there!

Coach Aaron

Detailed Meeting Locations

This is where we will meet. Don’t get lost :)

 

Balboa Park, Presidents Way

2150 Presidents Way, San Diego, CA 92101

In Balboa Park at the intersection of Presidents Way and Pan American Road.  Park in the large lot off of Presidents way, on the right side as you’re coming up the road.  We’ll meet in the grassy slope between the back side of the lit and the road (Pres Way).  Restrooms available across the street on the NW side of Pan American Road.

http://goo.gl/maps/3pPkC

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