Summer 2021 - Week 5 (Sat)

by Aaron Adragna

NEED TO KNOW: Week 5

Saturday @ 7:15am - Shelter Island to Hilton Bayfront Hotel

Timed 10K - Now what? Click

Schedule: Click   

                         

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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.  

SD Half Marathon - Looking ahead 

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.

  • Saturday July 3, 2021: Last Long Run (Target is 12 Miles – Rang of 11 to 15 miles)
  • Saturday July 10, 2021: Recovery Run (8 miles)
  • Friday July 16, 2021 @ 3:00pm to 7:00pm Expo
  • Friday July 16, 2021 – Carbo Load
  • Sunday July 18, 2021 @ 7:00am: Group Picture at Pedestrian Bridge  
  • Sunday July 18, 2021 @ 7:30am: Start of Race
  • Sunday July 18, 2021 @ 8:30am: Cheer Station – Downtown
  • Sunday July 18, 2021 @ 10:00am: Finishers Party (mimosas)   

TIMED 10K - NOW WHAT ?(CLICK)

Now you have done the time 10K review your results and figure out what to do with it. The overall purpose of this is:

  • Gauge your current fitness/running level
  • Practice running at/near your Lactate Threshold pace (more to come soon)
  • Provide a baseline set numbers for future training
  • Offer you close to racing conditions 

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)

  • 5k/10k - We have another week at 4/1 or 1/9 Interval - 1 week out from being ready for our first 5K
  • Interval Run/Walkers – We are at 4/1 or 1/9 Interval.  In addition, Times increase 10min.
  • Intermediate Runners – Bump up in mid-week run mileage, +1mi each run.  Also, you should plan to Cross-train on Wednesdays.  It used to be optional, now highly recommended :)
  • PR Chasers - Nothing too new. Did you find that Hill to do repeats on for Today’s run?  Tomorrow, we’ll add another mile to your LT Intervals.

Upcoming Group Runs & Clinics

Below are the run maps and the group run locations.  At the very bottom of this email are detailed instructions on the meeting locations.

      Saturday @ 7:15am - Shelter Island to Hilton Bayfront Hotel

      Enjoy the water's edge and Marina District along Shelter Island all the way to Downtown, through Seaport Village and towards the Hilton Bayfront Hotel to your turnaround point.  Add on Ash Street + 6th ave for a hill, or add-on Harbor Island for flat mileage.

      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.

      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.

      http://bit.ly/zw43Sl

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