Summer 2021 - Week 6 (Tue)

by Aaron Adragna

NEED TO KNOW: Week 6

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

    Saturday @ 7:15am - Road Runner Sports (Solana Beach)  

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      Schedule: Click   

                               

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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. 

      Hill Workouts to replace Track Workouts 

      As you might have seen on the schedule we are switching out our track workouts at least for now with hill workouts. We have always had some struggles securing a track but with COVID we are seeing schools fully locked down with no access which is requiring us to switch our approach. 

      Interval workouts in combination with hill training are one of the quickest ways to increase leg speed. I assure you these workouts will not be easy and if you stick with it will yield results. 

      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)   

      This Week’s Training

      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. 

      • 5K/10K: – Nothing New, still at 4/1 and 1/9. Saturday up to 40min
      • Interval Run/Walkers – Nothing New, still at 4/1 and 1/9. Saturday up to 100 to 110min
      • Intermediate Runners – Nothing New.  Midweek still at 5-6mi, Saturday up to 9-10mi.
      • PR Chasers - Nothing New either. Lots of specialty runs in there. Saturday is up to  12 plus with an E8 + LT4.

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

        Starting at the Morley Field Sports Complex, various loops with options through Balboa Park, Zoo Place and up Pershing Dr.

        o Morley Field Short Loop, 3.4mi - http://bit.ly/1h14oYM

        o Morley Field Loop, 3.7mi - http://bit.ly/16dMpXX

        o Bonus Loops: Florida Canyon + Balboa, 5.6mi - http://bit.ly/1h148Jd

        Clinics & Social, Tuesday

        • Meat Grinders: 4X 100m Hill Repeats 

        Saturday @ 7:15 am - Road Runner Sports Solana Beach

        • Meet: Road Runner Sports - Solana Beach:  211 N Hwy 101, Solana Beach, CA 92075 https://goo.gl/s6YLFm (see details below)

        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

        Detailed Meeting Locations

        Morley Field Sports Complex, Florida Canyons

        3300 Texas St, San Diego, CA 92104

        We'll at the East end of the parking lot at the end of Texas Street.  Technically at the corner of Jacaranda Pl and Texas, but it's all one big parking lot.  We'll be on the North East side in the grassy area along the edge of the parking lot. Parking Lot View: http://bit.ly/fhYRq5   

        There are restrooms, but about ¼ mile away at the Tennis area North of the lot we meet in. http://bit.ly/fqXF20

        Road Runner Sports (Solana Beach Store)

        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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