Summer 2021 - Week 3 (Sat)


Saturday @ 7:15am To La Jolla Cove (from South Mission)

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 :)

Articles:   Click     

Schedule: Click   



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." 

    This Week’s Training

    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.

    • 5k/10K - We are still operating on the 3/2 or 2/8 interval and quickly approaching 30 min. Keep up the effort. 
    • Run/Walkers – Week 3 is our first of many Interval changes, going up to a 3/2 or 4/6 interval (for the 11 weeks/AFC half marathon runners only.  As I discussed quickly on Saturday, keep in mind that most noobie interval runners walk too slow and Run too fast during their intervals.  So speed up the walking, and slow down the running.
    • Intermediate Runners – Plan on easy, steady runs for this week.
    • Advanced Runners (not necessarily fast) are ready to run out the gate.  Your 2 weeks of rest are up and already into Strength and LT work.  Do some hill repeats tonight, and LT Intervals tomorrow.

    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.

    Tuesday @ 6:15pm - Sail Bay @ Crown Point

    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.

    Saturday @ 7:15am To La Jolla Cove (from South Mission)

    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

    Detailed Meeting Locations

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

     Mission Beach

    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.