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Hello Runners!
We wanted to send out the last post of the 2021 Summer Season and wish everyone the best of the luck at the race this weekend. We will see some of you at dinner tonight and the rest of you on the hill heading into Balboa Park Sunday morning. You have put in the work and I know you are ready for the race.
Remember there is no run on Saturday but we are back at it next Tuesday if you are signed up for the fall season. You should have already received your Welcome text if you are registered.
See you on Sunday and have an amazing race!
Registration for the Fall 2021 Season
If you are only signed up for the summer season and want to keep training with us, now is the time to sign up for next season or maybe you know some that is interested in running Rock N Roll Half in October.
https://blackflagrunningclub.com/collections/all-products/products/fall-season-2021-11-weeks
We will be heading to Torpasta for our ritual carb dinner. We will plan on meeting at Torpasta (3545 Midway Suite E San Diego CA 92110) at 6:15pm. I have posted a Facebook event as well. Please let me know how many people will be attempting, we need to let the restaurant know in advance.
We did our full race prep this past Saturday but if you have any question please feel free to ask on Tuesday. We’re meeting near the drop off point for the AFC Half Marathon which is where you have to catch the buses to get shuttled to the start line. We’ll go over some of the details of what to do on race morning. (best access/driving points and what it’s like on race morning) CLICK
NONE!!! Yippie!! :) There is no group run or any formal gathering! Enjoy the morning off and rest!
As noted above, I will have a very detailed email later in the week with more info. A lot of it is here too: http://www.afchalf.com/Race_Weekend/Schedule_of_Events.htm
See ya out there!
Coach Aaron
Detailed Meeting Locations:
This is where we will meet. Don’t get lost :)
Half Marathon Bus Loading Zone, Balboa Park
2800 Park Blvd, San Diego, CA 92101
Will meet in the grassy area just West of Park Blvd near the carousel. Either park in the carousel parking lot off of Village Place or the small lot on the South side of Zoo Pl. if entering the zoo or the large zoo parking lot off of Zoo Pl. Restrooms are not on site, but nearby within Balboa park.
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Good Morning Runners!
This is it .. our LAST week of training for the summer season, program and for many an amazing bench mark before we begin looking forward to the Rock n Roll Half or Full Marathon in October. Everyone has been putting in a solid effort and I know you are going to have a great race! Let's keep our fingers crossed that the temperatures stay as low as possible. We brought some new training sessions and techniques to the season this year and it’s going to pay off. Last week went perfectly as we were tapering off into this week. Saturday’s “long run” of only 8-11 miles was a breeze for everyone.
I can’t say it enough, but CONGRATULATIONS to everyone who’s made it to their goals, if it's your first Half Marathon, or your ready to complete a triple triple. Everyone has put in an amazing effort and I can't wait to see how you do on Sunday!
We’ve had the shirts available for distribution most of the season, but Tuesday will be the very last opportunity to pick yours up. After that, they go back to storage for general distribution and sometimes, for sale to the general public and veterans such as yourself. Don’t forget to pick yours up! Tuesday will be the last time I will have the shirts on hand.
If you are only signed up for the summer season and want to keep training with us, now is the time to sign up for next season or maybe you know some that is interested in running Rock N Roll Half in October.
https://blackflagrunningclub.com/collections/all-products/products/fall-season-2021-11-weeks
We will be heading to Torpasta for our ritual carb dinner. We will plan on meeting at Torpasta (3545 Midway Suite E San Diego CA 92110) at 6:15pm. I have posted a Facebook event as well. Please let me know how many people will be attempting, we need to let the restaurant know in advance.
We did our full race prep this past Saturday but if you have any question please feel free to ask on Tuesday. We’re meeting near the drop off point for the AFC Half Marathon which is where you have to catch the buses to get shuttled to the start line. We’ll go over some of the details of what to do on race morning. (best access/driving points and what it’s like on race morning) CLICK
We are in Week 11 and into the Taper & Race Preparation for this last week. For everyone, this week is designed to mentally prepare for the race, physically build up energy stores, rest your bodies and allow some recovery, all while “maintaining” the training and conditioning that you’ve achieved to this point.
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.
Starting at the Northern Bus Pickup at Park Blvd & Zoo Place (the bigger, more popular one) run a simple loop around balboa park.
NONE!!! Yippie!! :) There is no group run or any formal gathering! Enjoy the morning off and rest!
As noted above, I will have a very detailed email later in the week with more info. A lot of it is here too: http://www.afchalf.com/Race_Weekend/Schedule_of_Events.htm
See ya out there!
Coach Aaron
Detailed Meeting Locations:
This is where we will meet. Don’t get lost :)
Half Marathon Bus Loading Zone, Balboa Park
2800 Park Blvd, San Diego, CA 92101
Will meet in the grassy area just West of Park Blvd near the carousel. Either park in the carousel parking lot off of Village Place or the small lot on the South side of Zoo Pl. if entering the zoo or the large zoo parking lot off of Zoo Pl. Restrooms are not on site, but nearby within Balboa park.
]]>Starting at almost the same place as Tuesday and will run south to Mission Bay Boardwalk at De Anza Cove, run South on the busy and popular concrete pathway, pass Fiesta Island (or add-on for more) continue around Sea World, over Ingram Bridges, down through Crown Point Park. Lots of Restrooms & Water Fountains on the loop.
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This is Saturday will be the last long run before the AFC Half Marathon. Our overall millage is down as we prepare for the race. On Saturday we will take some time up at Crown Point Coffee after the run to do a race review and Q/A session. The full race prep document will be posted a little later today.
After the run on Saturday, we are going to meet at Crown Point Coffee located at (3510 Ingraham St, San Diego, CA 92109) to review all the details of the race. We will discuss final notes, tips, tricks and the like for the race weekend and race itself. If you can’t make it on Saturday, don’t worry, we will review all of the content again next Tuesday, the week of the race.
If you are only signed up for the summer season and want to keep training with us, now is the time to sign up for next season or maybe you know some that is interested in running Rock N Roll Half in October, either way the price will increase on Sunday 8/8/21. Sign up today and save $10 bucks.
https://blackflagrunningclub.com/collections/all-products/products/fall-season-2021-11-weeks
Week 11 is the beginning of the Taper Phase. We will have one solid group run on Tuesday, then begin the taper process for the next 1.5 weeks. We’ll discuss the taper tonight, and more on Saturday.
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.
Starting at almost the same place as Tuesday and will run south to Mission Bay Boardwalk at De Anza Cove, run South on the busy and popular concrete pathway, pass Fiesta Island (or add-on for more) continue around Sea World, over Ingram Bridges, down through Crown Point Park. Lots of Restrooms & Water Fountains on the loop.
Clinics & Social
See ya out there!
Coach Aaron
Detailed Meeting Locations
This is where we will meet. Don’t get lost :)
Crown Point Shores Park (Southern Lot)
3550 Crown Point Drive, San Diego, CA 92109 - (Address is not exact)
We'll meet at the Southern end of the most Southern parking lot in the grassy area along the edge of the lot, closest to Ingram Street Bridge. Plenty of parking lot parking. There is a set of restrooms and water fountains at this end too.
]]>Starting at almost the same place as Tuesday and will run south to Mission Bay Boardwalk at De Anza Cove, run South on the busy and popular concrete pathway, pass Fiesta Island (or add-on for more) continue around Sea World, over Ingram Bridges, down through Crown Point Park. Lots of Restrooms & Water Fountains on the loop.
Save the Date: More details to come on race week activates.
Carb Loading Party - Friday 8/13/19 (TBD)
Cheer Station - Sunday 8/15/2016 (TBD)
AFC Afterparty - Sunday 8/15/2016 (TBD)
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Welcome to Week 10. We are officially into taper week with the last full week of training from the race.
Last week ended with the LONGEST run of the training program (and longest for many of you) that simulated the AFC Race Course. It got a bit warm and it was definitely humid, but everyone did awesome and enjoyed being able to run the course. Now that most of you have done upwards of 12-13-15 miles...the race next weekend will be a breeze and you’ll certainly know A St and 6th St hill very well. ;)
After the run on Saturday, we are going to meet at Crown Point Coffee located at (3510 Ingraham St, San Diego, CA 92109) to review all the details of the race. We will discuss final notes, tips, tricks and the like for the race weekend and race itself. If you can’t make it on Saturday, don’t worry, we will review all of the content again next Tuesday, the week of the race.
Carb Loading Party - Friday 8/13/19 (TBD)
Cheer Station - Sunday 8/15/2016 (TBD)
AFC Afterparty - Sunday 8/15/2016 (TBD)
If you are only signed up for the summer season and want to keep training with us, now is the time to sign up for next season or maybe you know some that is interested in running Rock N Roll Half in October, either way the price will increase on Sunday 8/8/21. Sign up today and save $10 bucks.
https://blackflagrunningclub.com/collections/all-products/products/fall-season-2021-11-weeks
Week 11 is the beginning of the Taper Phase. We will have one solid group run on Tuesday, then begin the taper process for the next 1.5 weeks. We’ll discuss the taper tonight, and more on Saturday.
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.
AFC Hill Sampler. Starting from Balboa Park (Laurel & Balboa) head down 6th, down A St, India and Broadway to get onto the Harbor Drive. Continue around Harbor Drive boardwalk until desired turnaround point. Approx 275ft elevation drop over 2 mile (and gain upon return) *This follows the uphill portion of AFC Half Marathon.
Clinic & Social
Starting at almost the same place as Tuesday and will run south to Mission Bay Boardwalk at De Anza Cove, run South on the busy and popular concrete pathway, pass Fiesta Island (or add-on for more) continue around Sea World, over Ingram Bridges, down through Crown Point Park. Lots of Restrooms & Water Fountains on the loop.
Clinics & Social
See ya out there!
Coach Aaron
Detailed Meeting Locations
This is where we will meet. Don’t get lost :)
Balboa Park, Baloba Dr.
This is just South of Kate Sessions statue in the large grass area. There are restrooms and water fountains nearby. Parking is street only, and keep in mind that Balboa Drive is a one way street.
Crown Point Shores Park (Southern Lot)
3550 Crown Point Drive, San Diego, CA 92109 - (Address is not exact)
We'll meet at the Southern end of the most Southern parking lot in the grassy area along the edge of the lot, closest to Ingram Street Bridge. Plenty of parking lot parking. There is a set of restrooms and water fountains at this end too.
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OK team,
As I mentioned on Tuesdays run I will not be there for the group run on Saturday. In my absence Dan is going to be our point person for this weekends run so everyone show him a ton of support. He will have printed maps and will be setting out an aid station for you. You will also want to look over the warm up and cool down video because you will need to do them on your own.
As for this weekends run this is one you do not want to miss if you are running AFC Half Marathon. This run will most closely mimic what the race itself will look like and a perfect training run for this type of race. This is your last shot to test out your race plan; consider wearing what you plan on wearing for race day, implement your hydration plan we made after the sweat test and think of this as a test run for the race.
If anything comes up Dan has my number and will be able to get a hold of me. Be safe this weekend and have an awesome run.
I will see you next week on Tuesday.
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 Karp 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 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.
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.
AFC Hill Sampler. Starting from Balboa Park (Laurel & Balboa) head down 6th, down A St, India and Broadway to get onto the Harbor Drive. Continue around Harbor Drive boardwalk until desired turnaround point. Approx 275ft elevation drop over 2 mile (and gain upon return) *This follows the uphill portion of AFC Half Marathon.
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.
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Good Monday Morning! Hope everyone enjoyed their weekend.
We are officially in week 9 of the training which means the summer season is almost over and this is the last big push as we prepare for the AFC Half Marathon. If you signed up for the Summer and Fall Season your training will keep going directly into the fall as many of us are preparing for a full marathon but keep in mind you are not required to. Many people will start their training over and get ready for the next half marathon. Its basically choose your own adventure.
Before we get to far ahead of ourselves we have a few more hills in front of us as we will be taking on the 5th ave hill on both Tuesday and Saturday this week which is part of the AFC Race.
More fun will hills. See you tomorrow.
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 Karp 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 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.
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.
AFC Hill Sampler. Starting from Balboa Park (Laurel & Balboa) head down 6th, down A St, India and Broadway to get onto the Harbor Drive. Continue around Harbor Drive boardwalk until desired turnaround point. Approx 275ft elevation drop over 2 mile (and gain upon return) *This follows the uphill portion of AFC Half Marathon.
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, Baloba Dr.
2450 Balboa Dr, San Diego, CA 92101
This is just South of Kate Sessions statue in the large grass area. There are restrooms and water fountains nearby. Parking is street only, and keep in mind that Balboa Drive is a one way street.
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.
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Are you ready for another big run on Saturday?
The AFC Half Marathon is going to be here before you know it and this is our final stretch in our training in preparations for the race. In the next two week we will cover about 85% of the race course itself and give you a first hand look at what it will be like on race day.
If you ran the race last weekend you might decide to shave off some miles and let yourself recover but if you did not race these are your big mile weekends.
I know everyone will do great as we have been preparing for this for a while.
This Saturday we will be conducting an optional sweat test but I would encourage everyone to participate. Often when you are running by the time you realize the signs of dehydration setting in you are already behind where you should be from a hydration perspective. The best approach is to be hydrating with a combination of water and electrolytes days before a big run and throughout the run itself. This also means keeping the alcohol consumption to a minimum the day or two before a big run. Alcohol is a great way to dehydrate yourself.
On Saturdays you should arrive well hydrated and this process should begin Friday night. Then on Saturday morning at the run you will weigh yourself to get a starting number and then setout for your run. When you get back you will weigh yourself again. It's likely while you are out there you will loose some weight. What we want to calculate is how much fluid do you loose while running. We can use the chart below to get an idea of how much fluid is lost and more importantly how much needs to be replaced while on your run.
EXAMPLE: Big Foot Steve heads out for a 10 mile run and is out there for about 90min. He starts his run with a weight of 150 LBS and at the end of the run he weighs 148 LBS and lost about 2 LBS. It is also important to note that he stopped at the Black Flag Aid Station two times once on the way out and once on the way back. Each time he consumed 2 Dixie cups of water which is about 6OZ of fluids (2 X 3OZ= 6OZ).
EXAMPLE: Big Foot Steve heads out for a 10 mile run and is out there for about 90min. He starts his run with a weight of 150 LBS and at the end of the run he weighs 148 LBS and lost about 2 LBS. It is also important to note that he stopped at the Black Flag Aid Station two times once on the way out and once on the way back. Each time he consumed 2 Dixie cups of water which is about 6OZ of fluids (2 X 3OZ= 6OZ).
So let’s run the math: Big Foot Steve lost 2 LBS over 10 Miles and this is about 24 OZ of water and remember he also consumed an additional 6 OZ of fluids while on the run for a total of 30OZ of fluid lose while out there. 30OZ divided by 10 Miles or 90min equates to 3OZ per mile need to be replaced.
Let’s build a plan for race day. We are running a half marathon 13.1 miles, assuming the temperatures are similar we can estimate that we should probably consume 39.3 OZ of fluids on the course. Dang, That sounds like a lot. Most races have between 10 to 13 aid stations along the course meaning we need to consume 1 to 1 ½ Dixie cups of fluids at each aid station or 2 Dixie cups at every other aid stations as a general rule. You might need to adjust this a little to meet your needs but keep in mind slowly hydrating throughout the race is always better than gulping down a bunch of fluids at once. It is easier for your body to absorb.
It feels so good to get back into the swing of things and experience a race again. Across the board its sounded like everyone did better than they expected which is a big accomplishment given how hot it was. We want to extend a congratulations to everyone that participated in the race and a bigger thank you to all the people that support us from friends to fellow runners that came out to the cheer station. Seeing everyone supporting each other is what Black Flag Running Club is all about.
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.
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.
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
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.
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Happy Monday
We are so happy to hear everyone's success stories from this past weekends race. Its a long standing tradition that the next run after a big race you wear your race provided shirt to the run. So put that thing in the washer tonight so you have it ready tomorrow.
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.
It feels so good to get back into the swing of things and experience a race again. Across the board its sounded like everyone did better than they expected which is a big accomplishment given how hot it was. We want to extend a congratulations to everyone that participated in the race and a bigger thank you to all the people that support us from friends to fellow runners that came out to the cheer station. Seeing everyone supporting each other is what Black Flag Running Club is all about.
Well I need your help. I don't miss many runs but occasionally something comes up that will take me out of town on a day we are set to run and this very situation is presenting itself on Saturday July 30th. I am looking for 1 or 2 volunteers that might be able to help me out that day. I can discuss with you in more detail what will be required but above a all other things you will need to make a commitment to be at the run on Saturday July 30. If you think you will be around that day and wouldn't mind helping out please approach me on Tuesday or Saturday to discuss. Your help would very much be appreciated and there might be something in it for you as well.
Thank you in advance for helping out.
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.
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.
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
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
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
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.
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Hello Everyone,
We finally where able to get in a proper hill workout and knowing how much you loved it, we have another week oh hills ready for you. We have said this before that the AFC is not flat so focusing on this type of training will pay off when it comes to race day.
Speaking of race day this weekend is the SD Half, below is all the race information you will need and if you are not racing this weekend we would love to have you come out to the cheer station and afterparty. These are some of our most fun events and would encourage you to come out.
The rest of us will be taking on one of our most requested runs we do, often referred to as the bridges run. You may not know that here are a bunch of hidden bridges in San Diego and this run will take you across a bunch of them. Its always a run club favorite.
See some of your tomorrow and everyone sometime this weekend.
The San Diego Half Marathon is not one of the major races we trained for this season but we do have a large number of people in the club that will be doing it. If you are one of those individuals look of the information provided as this link is its a great summery of everything you need to know for this weekend.
If you are not running please come out to the Cheer Station and After Party. These two events have a reputation and you will not want to miss it.
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)
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.
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
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
1875 El Prado, San Diego, CA 92101
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
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Happy Monday
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.
The San Diego Half Marathon is not one of the major races we trained for this season but we do have a large number of people in the club that will be doing it. If you are one of those individuals look of the information provided as this link is its a great summery of everything you need to know for this weekend.
If you are not running please come out to the Cheer Station and After Party. These two events have a reputation and you will not want to miss it.
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)
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.
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
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
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
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
1875 El Prado, San Diego, CA 92101
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
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Well Tuesday turned out to be an interesting run didn't it? Thank you everyone for being flexible as that was a unique situation that we have never had to deal with before. Next week we will give it a try again as we need to start working on hills to prepare for AFC.
This Saturday we will be in Solana Beach for a great run along the coast and a shoe clinic. We will be giving away 1 pair of FREE shoes, who is feeling lucky?
see you in the morning.
Although we have not officially been training for the SD Half we know we will have a bunch of runners that will be doing this race. This section will give you a general idea of what you need to be considering in preparation for your race. If you are a newer runner it might not be a bad idea to come out to some of the stuff we have planned for the week and helps support and cheer on the team. It will also give you a real life view of what it will be like for your own race.
We are UP and UP all around and Week 6 is the 2nd week of the 2nd Training Phase meaning it’s one more build-up of solid mid-week runs (and a great track workout) along with the longest run of the year on Saturday. No new big bumps overall, except for Saturday long runs.
Below are the run maps and the group run locations. At the very bottom of this post are detailed instructions on the meeting locations.
New Location & New Run: This Saturday's run will be in a new location for the club and a completely new course. More details will be out on Friday but in an effort to keep the season new and exciting for the alumni runners we try and mix thing up when we can.
*Shoe Discount at Road Runner Sports, 20% on Saturday!
We’re holding our Shoe Clinic at Road Runner Sports this weekend. We’ll be raffling off some goodies and a FREE pair of shoes too. This means that we will learn about shoes, and then get to shop in their store for an extra 10% off the usual 10% off, meaning we get 20% off (on Saturday only)
NOTE: Please note that when I send Map Links, the runs MAY contain mileage further than your prescribed run. This is so I can use one map for many different mileages. Please refer to your training schedule for the correct mileage. We’ll also review the exact mileages with each group at the start of every run.
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.
See ya out there!
Coach Aaron
211 N Hwy 101, Solana Beach, San Diego, CA 92111
Plenty of parking, in the neighborhood behind the store or you could park at the train station and walk over. Keep an eye on street signs as some of the parking directly in front of the store is regulated. DO NOT park in any stalls marked accordingly with signage, markings or cones. Keep in mind the store is open from 9am – 8pm daily but they are letting us in early for the bathrooms. https://goo.gl/s6YLFm
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Hope everyone had a great 4th of July and was able to enjoy the weekend. We had a nice run along the water but we could all tell the temperatures are starting to rise. We have a fun week planned for us as we start to introduce some specialized runs and do some hill workouts. These workouts are hard but totally worth it.
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.
Although we have not officially been training for the SD Half we know we will have a bunch of runners that will be doing this race. This section will give you a general idea of what you need to be considering in preparation for your race. If you are a newer runner it might not be a bad idea to come out to some of the stuff we have planned for the week and helps support and cheer on the team. It will also give you a real life view of what it will be like for your own race.
We are UP and UP all around and Week 6 is the 2nd week of the 2nd Training Phase meaning it’s one more build-up of solid mid-week runs (and a great track workout) along with the longest run of the year on Saturday. No new big bumps overall, except for Saturday long runs.
Below are the run maps and the group run locations. At the very bottom of this post are detailed instructions on the meeting locations.
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
New Location & New Run: This Saturday's run will be in a new location for the club and a completely new course. More details will be out on Friday but in an effort to keep the season new and exciting for the alumni runners we try and mix thing up when we can.
*Shoe Discount at Road Runner Sports, 20% on Saturday!
We’re holding our Shoe Clinic at Road Runner Sports this weekend. We’ll be raffling off some goodies and a FREE pair of shoes too. This means that we will learn about shoes, and then get to shop in their store for an extra 10% off the usual 10% off, meaning we get 20% off (on Saturday only)
NOTE: Please note that when I send Map Links, the runs MAY contain mileage further than your prescribed run. This is so I can use one map for many different mileages. Please refer to your training schedule for the correct mileage. We’ll also review the exact mileages with each group at the start of every run.
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.
See ya out there!
Coach Aaron
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
211 N Hwy 101, Solana Beach, San Diego, CA 92111
Plenty of parking, in the neighborhood behind the store or you could park at the train station and walk over. Keep an eye on street signs as some of the parking directly in front of the store is regulated. DO NOT park in any stalls marked accordingly with signage, markings or cones. Keep in mind the store is open from 9am – 8pm daily but they are letting us in early for the bathrooms. https://goo.gl/s6YLFm
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This Saturday we are out on Shelter Island where we ran a few weeks back on a Tuesday. It will be the same path as before but many of us will be going much further, as far as the Star of India or Convention Center. This is a big day as we are about half way through the training for AFC. This is the point of the training miles will start to get a little harder and next weeks the Tuesday runs will also start to get a little more challenging. Lets get out there an log so miles so we can all enjoy the 4th of July weekend..
I know I mentioned on Tuesday that there was a change of changing the location for tomorrows. After many conversations with Road Runner Sports we are going to stick with the original schedule and head up there next week. Sorry about any confusion that might create but as you know writing a schedule that far in advance something is always going to pop up. I appreciate everyone willing to be flexible.
Although we have not officially been training for the SD Half we know we will have a bunch of runners that will be doing this race. This section will give you a general idea of what you need to be considering in preparation for your race. If you are a newer runner it might not be a bad idea to come out to some of the stuff we have planned for the week and helps support and cheer on the team. It will also give you a real life view of what it will be like for your own race.
Now you have done the time 10K review your results and figure out what to do with it. The overall purpose of this is:
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)
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.
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.
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.
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Happy Monday and I hope everyone is gearing up for a great 4th of July. We finished last week with our timed 10K. Make sure and look over the attached article to see how you can use these results.
This week we are taking off from the County admin building on Tuesday and Shelter Island on Saturday.
All meters are free after 6:00pm. The area around the county administration building always has parking available. It will be busy in the area so you might want to give yourself some extra time to find us.
Although we have not officially been training for the SD Half we know we will have a bunch of runners that will be doing this race. This section will give you a general idea of what you need to be considering in preparation for your race. If you are a newer runner it might not be a bad idea to come out to some of the stuff we have planned for the week and helps support and cheer on the team. It will also give you a real life view of what it will be like for your own race.
Now you have done the time 10K review your results and figure out what to do with it. The overall purpose of this is:
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)
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.
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.
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 :)
Waterfront Park
The Waterfront Park is located Downtown (near the water ;) ) by the County Administration Building. All meters are free after 6:00pm. The area around the County Administration Building always has parking available. 1600 Pacific Hwy, San Diego, CA 92101
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.
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Well tomorrow is Saturday and our timed 10K. This is the run everyone has been asking about and for those of you I have been telling to slow down, here's your shot to let loose a little. Remember if you are hurt or not feeling a 100% you should turn this into a normal run but if you are feeling good this will be a great opportunity to test your speed and endurance.
After our run we are going to head up to crown point coffee and hang out a little. It should be a fun day.
See you in the morning!!!
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."
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.
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 week of a race we 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...
This Saturday will be the kick off of the timed 10K. This is great place to measure our progress and see how we are improving and set some realistic goals for the training program. Assuming you’re healthy and injury-free, we’ll be running a 10k timed run, aka “Time Trial”. As noted above, it fits in perfectly to our schedule. We’ve been training enough to be able to run a solid 10k, but not too far into the program where cutting back to a 10k is detrimental. The purpose of this is:
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.
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.
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.
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.
Below are the run maps* and the group run locations. At the very bottom of this email are detailed instructions on the meeting locations.
Starting in the Southernmost parking lot of Crown Point Shores park, head South on the bike path down and around Crown Point (Underneath the Ingraham St. Bridge) Continue all the way around Sail Bay. Once at the end (3.1mi) at W. Mission Bay, you can turn there for a 6.2mi (10k) run, continue around the Loop and Ingraham St. bridges for 5.5mi (it’s actually shorter) and/or add on some additional mileages by going out to the ocean boardwalks.
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
This is where we will meet on Tuesday and/or Saturday. Don’t get lost :)
Crown Point Shores Park (Southern Lot)
3550 Crown Point Drive, San Diego, CA 92109 - (Address is not exact)
We'll meet at the Southern end of the most Southern parking lot in the grass area along the edge of the lot, closest to Ingram Street bridge. Plenty of parking lot parking. There is a set of restrooms and water fountains in this end too.
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Hey runners! We are into week 4 already!
So what can I say, I messed up on the schedule this week but don't worry we have a plan to get us back on track. The summery of the issue is I have the Timed 10K falling on Tuesday on one schedule and on another page it says Saturday. This is an oversight on my part. The plan is we will do our time 10K on Saturday and have our regularly scheduled runs on Tuesday at Shelter Island.
Sorry about any confusion this might have created but as you can imagen we are organizing a lot of unique programs and I am bound to mess something up eventually.
so with that see you on Tuesday. Its going to be a busy week.
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."
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.
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 week of a race we 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...
This Saturday will be the kick off of the timed 10K. This is great place to measure our progress and see how we are improving and set some realistic goals for the training program. Assuming you’re healthy and injury-free, we’ll be running a 10k timed run, aka “Time Trial”. As noted above, it fits in perfectly to our schedule. We’ve been training enough to be able to run a solid 10k, but not too far into the program where cutting back to a 10k is detrimental. The purpose of this is:
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.
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.
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.
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.
Below are the run maps* and the group run locations. At the very bottom of this email are detailed instructions on the meeting locations.
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
Starting in the Southernmost parking lot of Crown Point Shores park, head South on the bike path down and around Crown Point (Underneath the Ingraham St. Bridge) Continue all the way around Sail Bay. Once at the end (3.1mi) at W. Mission Bay, you can turn there for a 6.2mi (10k) run, continue around the Loop and Ingraham St. bridges for 5.5mi (it’s actually shorter) and/or add on some additional mileages by going out to the ocean boardwalks.
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
This is where we will meet on Tuesday and/or Saturday. 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.
Crown Point Shores Park (Southern Lot)3550 Crown Point Drive, San Diego, CA 92109 - (Address is not exact)
We'll meet at the Southern end of the most Southern parking lot in the grass area along the edge of the lot, closest to Ingram Street bridge. Plenty of parking lot parking. There is a set of restrooms and water fountains in this end too.
]]>Starting at the end of Mission Beach (South Mission Jetty) run North along the coast all the way into La Jolla until your halfway point. Turnaround and run home :)
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I can't tell how excited I am with the turnout for our runs. I was a little nervous on what the club was going to look like after the pandemic but to my surprise its back and better than ever. It seems like everyone is getting the flow of things and its awesome seeing so many people meeting one another. Its been a while since we have been social so it great to see people falling back in to the mindset. Keep it up, we have something special happening right now.....Lets take a moment a recognize that.
Now onto the running content.........This weekend we are adding on a little extra time to our training as we start to build up our long runs. Remember it doesn't have to be fast. The purpose is all about time on your feel. Plan on slowing it down if you are having trouble with the distances. We are still in base building mode and things will get easer. We have between 1 to 2 more weeks of training to do before things will start to feel a little different and hopefully a little easer for our newer runners. Remember these runs should be long and slow.
See you on Saturday.
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."
For those of you “seasoned” runners coming off recent races, you will simply pick up with the training program and keep your runs solid and strong. (easy when it calls for it) ;) If you’re in this group, then the advanced schedule may be for you. Overall, our schedule kind of “resets” for the first training cycle (4 weeks) after the Spring season.
If you are a newer runner, the first 4-6 weeks are THE MOST IMPORTANT for your training. This is the time period when you slowly gain physically, mentally and physiologically to a point of heightened success rates! Make it to week 8, and your chances of making it, go way up!! Remember . . . GRADUALLY and CONSISTENTLY! This means: 1) Don't overdo it. 2) Run your 4x per week. For everyone - it's OKAY to walk - at any time. If you are a Run/Walker, then you MUST alternate walking.
Below are the run maps and the group run locations. At the very bottom of this post are detailed instructions on the meeting locations.
Starting at Crown Point, run North along the bike path, underneath Ingram Bridge and around the Sail Bay to your turnaround point. Alternatively, continue around the loop, over Ingram street bridges back to Crown Point.
Starting at the end of Mission Beach (South Mission Jetty) run North along the coast all the way into La Jolla until your halfway point. Turnaround and run home :)
NOTE: Please note that when I send Map Links, the runs MAY contain mileage further than your prescribed run. This is so I can use one map for many different mileages. Please refer to your training schedule for the correct mileage. We’ll also review the exact mileages with each group at the start of every run.
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.
See ya out there!
Coach Aaron
This is where we will meet. Don’t get lost :)
999 N. Jetty Rd, San Diego, CA 92109
Go to S. end of Mission Blvd, turn right (West) into parking lot. We'll be along the grassy park area, in front of the volleyball courts on the East end of the parking lot, not quite to the bathrooms, but about 1/2 way down. http://bit.ly/tiWENM
]]>Starting at the end of Mission Beach (South Mission Jetty) run North along the coast all the way into La Jolla until your halfway point. Turnaround and run home :)
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Sounded like everyone had a great run over the weekend and we are starting to get into the flow of the program. This week we have another fun set of runs and a Happy Hours coordinated for the week.
Remembered to read over all the posts as they will answer many question you have about what's coming next.
See you on Tuesday.
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."
For those of you “seasoned” runners coming off recent races, you will simply pick up with the training program and keep your runs solid and strong. (easy when it calls for it) ;) If you’re in this group, then the advanced schedule may be for you. Overall, our schedule kind of “resets” for the first training cycle (4 weeks) after the Spring season.
If you are a newer runner, the first 4-6 weeks are THE MOST IMPORTANT for your training. This is the time period when you slowly gain physically, mentally and physiologically to a point of heightened success rates! Make it to week 8, and your chances of making it, go way up!! Remember . . . GRADUALLY and CONSISTENTLY! This means: 1) Don't overdo it. 2) Run your 4x per week. For everyone - it's OKAY to walk - at any time. If you are a Run/Walker, then you MUST alternate walking.
Below are the run maps and the group run locations. At the very bottom of this post are detailed instructions on the meeting locations.
Starting at Crown Point, run North along the bike path, underneath Ingram Bridge and around the Sail Bay to your turnaround point. Alternatively, continue around the loop, over Ingram street bridges back to Crown Point.
Starting at the end of Mission Beach (South Mission Jetty) run North along the coast all the way into La Jolla until your halfway point. Turnaround and run home :)
NOTE: Please note that when I send Map Links, the runs MAY contain mileage further than your prescribed run. This is so I can use one map for many different mileages. Please refer to your training schedule for the correct mileage. We’ll also review the exact mileages with each group at the start of every run.
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.
See ya out there!
Coach Aaron
This is where we will meet. Don’t get lost :)
3550 Crown Point Drive, San Diego, CA 92109 - (Address is not exact)
We'll meet at the Southern end of the most Southern parking lot in the grass area along the edge of the lot, closest to Ingram Street bridge. Plenty of parking lot parking. There is a set of restrooms and water fountains in this end too.
999 N. Jetty Rd, San Diego, CA 92109
Go to S. end of Mission Blvd, turn right (West) into parking lot. We'll be along the grassy park area, in front of the volleyball courts on the East end of the parking lot, not quite to the bathrooms, but about 1/2 way down. http://bit.ly/tiWENM
]]>Meet: Kate Session Statue - 2498 Balboa Dr San Diego CA 92101 Click
Map: Balboa Park Loop Click
Important videos to watch:
__________________________________________________________*
This weekend we are heading up to Balboa Park for our run. Remember we are still in the base building phase and will be adding on miles soon enough so enjoy this phase of our training. The goal of these early runs is to find the steady pace we can sustain for the entire duration of the run. There is no issue with walking but if you feel you are running out of steam try slowing your pace down and try to sustain that.
See ya'll in the morning.
Stay on top of what your fellow runners are up to and join the following social media links or download the apps as we will reference these often
Black Flag Running Club – Facebook page (like and follow)
Black Flag Running Club – Facebook group (join and follow)
Instagram @blackflagrunningclub
Twitter @blackflagrc
YouTube- Black Flag Running Club Channel
Strava – Black Flag Running Club (join the group) (log in > Explore > Run Club)
Run Keeper – CLICK (download / Required for the run-walk group)
Under the schedule link above you will find the running schedule for the season. You will always want to keep an eye on the schedule, in the event we make updates you will always find the details there. This is the schedule that tells you exactly what to do, or not to do, every day for the entire season. The Group Run schedule is also forthcoming.
Spread the word . . . we will be taking registrations and signups until Sunday. weeks.
We are off and running in Week 2, so plan your runs based on the training schedule. This is the 2nd week of the first training Cycle.
For NEWER Runners - As we reviewed on Saturday, the first 6-8 weeks are THE MOST IMPORTANT for your training as we are BUILDING A BASE. This is the period when you make gains physically, mentally and physiologically! For new runners, make it to week 8 and you're golden!! Remember...GRADUAL!!! CONSISTENT!!! That means 1) don't overdo it. 2) Run your 4x per week. For Everyone - it's OKAY to walk - at any time. If you are a run/walker, then you MUST alternate walking.
Runkeeper CLICK
Click on image to see how to setup runkeeper:
For Beginner and Intermediate Runners CONTINUING from our Winter Program (or who have otherwise been training for the last few months), we’re still in “Reset” mode. These runs are still generally easy in nature while we slowly build mileage. Take these weeks to let your body (and mind if needed) recover some. Get a massage this or next week. We have plenty of time ahead of us ;)
Below are the run maps and the group run locations. At the very bottom of this post are detailed instructions for the meeting locations.
Starting at the South end of the parking lot at Belmont Park, run North for 40 min or to Tourmalin St. You will likely run past the pier and up to Law St. beach area and follow the sidewalk to Tourmalin. This is an "out & back" run.
We will meet in the grassy area just South of the Kate Sessions statue located on the corner of El Prado and Balboa Dr.. Please review map for full details. We will be running for the time listed in your training schedule, which will be 60 min for most. There will be an option to extend your loop at the fountain in front of the science center.
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 around 6:00 PM and the Saturday runs at 7:00 AM.
As always, please let us know if you have questions.
See ya out there!
Coach Aaron (AKA: The Gypsy KINGPIN)
Detailed Meeting Locations
This is where we will meet. Don’t get lost :)
2498 Balboa Dr San Diego CA 92101
This is just South of Kate Sessions statue in the large grass area. There are restrooms and water fountains nearby. Parking is street only, and keep in mind that Balboa Drive is a one-way street.
]]>Meet: Belmont Park - 3099 Ocean Front walk San Diego CA 92109 Click (south end of parking lot, In the grass)
Map: Belmont Park (to Tourmalin St / 40 min) Click
Important videos to watch:
__________________________________________________________*
I hope everyone had a great weekend and ready to jump into another week of training. Keep in mind these first few weeks are all about getting everyone into the flow of the program and learning the ropes. Enjoy these shorter distances as we will be adding on mileage and the runs will become more changing.
Remember take in slow these first few weeks as we are building a base to work from. Injuries happen from running to far, to fast and doing it to soon in your training. Showing a little restraint in the beginning will really help you long term,
See you tomorrow.
Stay on top of what your fellow runners are up to and join the following social media links or download the apps as we will reference these often
Black Flag Running Club – Facebook page (like and follow)
Black Flag Running Club – Facebook group (join and follow)
Instagram @blackflagrunningclub
Twitter @blackflagrc
YouTube- Black Flag Running Club Channel
Strava – Black Flag Running Club (join the group) (log in > Explore > Run Club)
Run Keeper – CLICK (download / Required for the run-walk group)
Under the schedule link above you will find the running schedule for the season. You will always want to keep an eye on the schedule, in the event we make updates you will always find the details there. This is the schedule that tells you exactly what to do, or not to do, every day for the entire season. The Group Run schedule is also forthcoming.
Spread the word . . . we will be taking registrations and signups until Sunday. weeks.
We are off and running in Week 2, so plan your runs based on the training schedule. This is the 2nd week of the first training Cycle.
For NEWER Runners - As we reviewed on Saturday, the first 6-8 weeks are THE MOST IMPORTANT for your training as we are BUILDING A BASE. This is the period when you make gains physically, mentally and physiologically! For new runners, make it to week 8 and you're golden!! Remember...GRADUAL!!! CONSISTENT!!! That means 1) don't overdo it. 2) Run your 4x per week. For Everyone - it's OKAY to walk - at any time. If you are a run/walker, then you MUST alternate walking.
Runkeeper CLICK
Click on image to see how to setup runkeeper:
For Beginner and Intermediate Runners CONTINUING from our Winter Program (or who have otherwise been training for the last few months), we’re still in “Reset” mode. These runs are still generally easy in nature while we slowly build mileage. Take these weeks to let your body (and mind if needed) recover some. Get a massage this or next week. We have plenty of time ahead of us ;)
Below are the run maps and the group run locations. At the very bottom of this post are detailed instructions for the meeting locations.
Starting at the South end of the parking lot at Belmont Park, run North for 40 min or to Tourmalin St. You will likely run past the pier and up to Law St. beach area and follow the sidewalk to Tourmalin. This is an "out & back" run.
We will meet in the grassy area just South of the Kate Sessions statue located on the corner of El Prado and Balboa Dr.. Please review map for full details. We will be running for the time listed in your training schedule, which will be 60 min for most. There will be an option to extend your loop at the fountain in front of the science center.
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 around 6:00 PM and the Saturday runs at 7:00 AM.
As always, please let us know if you have questions.
See ya out there!
Coach Aaron (AKA: The Gypsy KINGPIN)
Detailed Meeting Locations
This is where we will meet. Don’t get lost :)
3099 Ocean Front walk San Diego CA 92109
This is the south parking lot of Belmont Park and we will meet in the grassy area on the south end of the parking lot. Click
2498 Balboa Dr San Diego CA 92101
This is just South of Kate Sessions statue in the large grass area. There are restrooms and water fountains nearby. Parking is street only, and keep in mind that Balboa Drive is a one-way street.
]]>Important videos to watch:
__________________________________________________________*
Good morning runners,
I don't know how you where feeling after Tuesdays run but it felt like a huge success from where I'm standing. It was great to get out, log a few miles and meet some new people. We have a great group of alumni runners as well as bunch of brand new people. I can tell already its going to be an amazing season.
If you are running the SD Half we are about 6-7 weeks out from the race. Although we are not officially training for this race I know a lot of people will be doing it. If you are planning on doing this race your Saturday run should be up around 8-10 miles by this point and if your planning on making a change in your shoes, that needs to be done in the next two weeks. This weekend run will be ideal as if you want we will have an option to run Washington street in preparation for the race we will go over all the details in the morning.
Before your first run you will want to watch these two videos and make sure you download the Run Keeper App. Understanding the foundational elements of your program will be very important and to stay on top of your program this information is very important.
Stay on top of what your fellow runners are up to and join the following social media links or download the apps as we will reference these often
Black Flag Running Club – Facebook page (like and follow)
Black Flag Running Club – Facebook group (join and follow)
Instagram @blackflagrunningclub
Twitter @blackflagrc
YouTube- Black Flag Running Club Channel
Strava – Black Flag Running Club (join the group) (log in > Explore > Run Club)
Run Keeper – CLICK (download / Required for the run-walk group)
Under the schedule link above you will find the running schedule for the season. You will always want to keep an eye on the schedule, in the event we make updates you will always find the details there. This is the schedule that tells you exactly what to do, or not to do, every day for the entire season. The Group Run schedule is also forthcoming.
Spread the word . . . we will be taking registrations and signups for the next two weeks.
We are off and running in Week 1, so plan your runs based on the training log. The training program (that you’ll receive soon) calls for 4-5 days per week, so don't feel obliged to get a "Great workout" on the first and every run. It is the long haul that counts! You will hear us say this over and over.
For Beginner and Intermediate Runners JUST STARTING OUT, we are in our "Building Phase" for the first 6-8 weeks. This is the time it takes for your body and “systems” to get up to speed with long distance running. You’ll hear me say it often, but if you can make it through the first 8 weeks, your chances of success go waaayyy up. Consider it boot camp! Even more, beginners & Entry level intermediate runners (those of you who haven’t been running lately or ever) - The first 2-4 weeks shall be VERY EASY to slowly ramp into it.
For Beginner and Intermediate Runners CONTINUING from our Winter Program (or who have otherwise been training for the last few months) take these next few weeks to “RESET” . You will have already received my “Recovery” email to cover the next 2 weeks so follow that. Generally speaking, you won’t have to totally go back to square one, but it is smart to take a few weeks to rest and recover.
For everyone:
For NEWER Runners - As we (quickly) reviewed on Saturday, the first 6-8 weeks are THE MOST IMPORTANT for your training as we are BUILDING A BASE. This is the period when you make gains Physically, Mentally and Physiologically! For newer runners, make it to week 8, and you're golden!! Remember . . . GRADUALITY!!! CONSISTENCY!!! That means 1) don't overdo it. 2) Run your 4x per week. For Everyone - it is OKAY to walk - at any time. If you are a Run/Walker, then you MUST alternate walking.
Runkeeper CLICK
Click on image to see how to setup runkeeper:
*For those of you “seasoned” already and coming off of some recent races, you will simply pick up with the training program and keep your runs solid and strong (but easy when it calls for it ;) If this pertains to you, then the Advance schedule may be the one to follow.
FOR EVERYONE – After our group chat tomorrow night, we'll be breaking off into our Individual Groups, just listen for the announcements. Each Coach will review in general the overall approach. We will do the same on Saturday.
Below are the run maps* and the group run locations. At the very bottom of this email are detailed instructions on the meeting locations.
As Always
We'll usually arrive 15-20 minutes before each group run to make ourselves available for questions, tips, whatever. We also plan to stay afterwards for as long as it takes to do the same. This means I'll be at Tuesday runs around 6:00 PM and the Saturday runs at 7:00 AM.
As always, please let us know if you have questions.
See ya out there!
Coach Aaron
Detailed Meeting Locations
Liberty Station (NTC)
2670 Cushing Road, San Diego, CA, 92106
At the corner of Dewey Road and Cushing Road. Huge grass park area, with multiple parking lots all around. We’ll meet in the grass area near the actual park parking lot. There are restrooms and water fountains at this lot.
]]>
Important videos to watch:
__________________________________________________________*
Welcome! We're off and running with a new summer season. It's been a while since we have trained for a real race and excited for the new season. There is still a lot of weird elements we will need to navigate in this post Covid - !9 environment but things are starting to feel a little like normal with each passing week.
We also want to welcome the new members who have joined us. There is a lot of new things in the club and a lot of information so please take a moment and review everything and watch all the videos. They include all the information you need about the club.
Before your first run you will want to watch these two videos and make sure you download the Run Keeper App. Understanding the foundational elements of your program will be very important and to stay on top of your program this information is very important.
Stay on top of what your fellow runners are up to and join the following social media links or download the apps as we will reference these often
Black Flag Running Club – Facebook page (like and follow)
Black Flag Running Club – Facebook group (join and follow)
Instagram @blackflagrunningclub
Twitter @blackflagrc
YouTube- Black Flag Running Club Channel
Strava – Black Flag Running Club (join the group) (log in > Explore > Run Club)
Run Keeper – CLICK (download / Required for the run-walk group)
Under the schedule link above you will find the running schedule for the season. You will always want to keep an eye on the schedule, in the event we make updates you will always find the details there. This is the schedule that tells you exactly what to do, or not to do, every day for the entire season. The Group Run schedule is also forthcoming.
Spread the word . . . we will be taking registrations and signups for the next two weeks.
We are off and running in Week 1, so plan your runs based on the training log. The training program (that you’ll receive soon) calls for 4-5 days per week, so don't feel obliged to get a "Great workout" on the first and every run. It is the long haul that counts! You will hear us say this over and over.
For Beginner and Intermediate Runners JUST STARTING OUT, we are in our "Building Phase" for the first 6-8 weeks. This is the time it takes for your body and “systems” to get up to speed with long distance running. You’ll hear me say it often, but if you can make it through the first 8 weeks, your chances of success go waaayyy up. Consider it boot camp! Even more, beginners & Entry level intermediate runners (those of you who haven’t been running lately or ever) - The first 2-4 weeks shall be VERY EASY to slowly ramp into it.
For Beginner and Intermediate Runners CONTINUING from our Winter Program (or who have otherwise been training for the last few months) take these next few weeks to “RESET” . You will have already received my “Recovery” email to cover the next 2 weeks so follow that. Generally speaking, you won’t have to totally go back to square one, but it is smart to take a few weeks to rest and recover.
For everyone:
For NEWER Runners - As we (quickly) reviewed on Saturday, the first 6-8 weeks are THE MOST IMPORTANT for your training as we are BUILDING A BASE. This is the period when you make gains Physically, Mentally and Physiologically! For newer runners, make it to week 8, and you're golden!! Remember . . . GRADUALITY!!! CONSISTENCY!!! That means 1) don't overdo it. 2) Run your 4x per week. For Everyone - it is OKAY to walk - at any time. If you are a Run/Walker, then you MUST alternate walking.
Runkeeper CLICK
Click on image to see how to setup runkeeper:
*For those of you “seasoned” already and coming off of some recent races, you will simply pick up with the training program and keep your runs solid and strong (but easy when it calls for it ;) If this pertains to you, then the Advance schedule may be the one to follow.
FOR EVERYONE – After our group chat tomorrow night, we'll be breaking off into our Individual Groups, just listen for the announcements. Each Coach will review in general the overall approach. We will do the same on Saturday.
Below are the run maps* and the group run locations. At the very bottom of this email are detailed instructions on the meeting locations.
As Always
We'll usually arrive 15-20 minutes before each group run to make ourselves available for questions, tips, whatever. We also plan to stay afterwards for as long as it takes to do the same. This means I'll be at Tuesday runs around 6:00 PM and the Saturday runs at 7:00 AM.
As always, please let us know if you have questions.
See ya out there!
Coach Aaron
Detailed Meeting Locations
De Anza Cove/Mission Bay
2750 De Anza Rd, San Diego, CA 92109
Go all the way to end of N. Mission Bay Drive (towards the golf course / mobile home park), turn left onto De Anza Road (towards cul-de-sac) turn left into parking lot. We'll be in SE corner, near pavilion across from bathrooms, but along the parking lot. http://bit.ly/tGLDPn
Liberty Station (NTC)
2670 Cushing Road, San Diego, CA, 92106
At the corner of Dewey Road and Cushing Road. Huge grass park area, with multiple parking lots all around. We’ll meet in the grass area near the actual park parking lot. There are restrooms and water fountains at this lot.
]]>
Hello Runners!
We want to officially welcome to the kickoff of the Black Flag Running Clubs Summer 2021 season. You are receiving this post because you have signed up for the Summer training programs for the AFC Half Marathon and/or Rock N Roll Half / Full if you signed up for the combo season of both Summer and Fall.
The intent for this post is to provide a centralized place where you can find all the information you need for the upcoming season and what to expect on the first few runs.
And with that let's get started.
Attitude is everything
You will get the most out of the club and its training if you approach it with an open mind and a willingness to meet new people. The success of the club is built on the community of runners that make the Black Flag Running Club.
The virtual aspect of the club is only temporary and we will be meeting as a group soon until then keep the following in mind.
Get Connected
Stay on top of what your fellow runners are up to and join the following social media links or download the apps as we will reference these often
Black Flag Running Club – Facebook page (like and follow)
Black Flag Running Club – Facebook group (join and follow)
Instagram @blackflagrunningclub
Twitter @blackflagrc
YouTube- Black Flag Running Club Channel
Strava – Black Flag Running Club (join the group) (log in > Explore > Run Club)
Run Keeper – CLICK (download / Required for the run-walk group)
Schedule
Below is the link for the schedule.
It is also important to note that you are not obligated to stick with one group. Feel free to jump in and out of the groups as you see fit.
Club Texts and Meeting Location
On Mondays and Fridays mornings you will receive a text message detailing all the important information for the upcoming run. If you are interested in looking at where future runs will be you can find that information on Page 1 of the schedule.
At any point if you stop receiving text messages or if you change cell phone carriers you can reactivate receiving messages but texting BlackFlag to 258-27
Important videos to watch:
Spread The Word!
Do you have a friend, family member or coworker who may be interested in joining a great group of friends, training for a half or full marathon or similar?
Have them join us:
More Questions
There is a very extensive FAQ’s on our website too:https://blackflagrunningclub.com/pages/faqs
The coaches always arrive early and stick around as long as needed at the group runs.
Can I Get Running Early?
Finally, for those anxious to get going early, or a bit concerned about your current level of fitness, feel free to get going early! NO, do not go run a 10K this weekend, but you can get your heart going to help you with your overall training. For those new to running, one of many rules of your thumb is "Gradual Build Up". With that, feel free to go out and get an easy jog or two before we start next week. For run/walkers, start by simply doing a few 30-45 minute "brisk" walks. Do not feel the need to be running on day 1! Many of you have seen and downloaded our Pre-Training Program so you can get an idea of a gradual buildup.
That’s it for now.
Congrats again on joining the club!
See ya out there!
Coach Aaron
]]>