Summer 2021 - Week 7 (Tue)

by Aaron Adragna

NEED TO KNOW: Week 7

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

    Saturday @ 7:15 am - Balboa Parks Fountain 

    SD HALF RACE INFO: Click 

    • Arrive at the race: 6:00am 

    • Race Pic: 7:00AM Sharp

    • Races Starts: 7:30AM

    • Cheer Station: 8:45am (Click) 5th and Est

    • Finishers Party: 11AM (Click) Bootleggers 

    Articles:   Click     

    Schedule: Click   

                           

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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. 

    SD HALF RACE INFO: Click 

    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.  

    • Arrive at the race: 6:00am 

    • Race Pic: 7:00AM Sharp

    • Races Starts: 7:30AM

    • Cheer Station: 8:45am (Click) 5th and Est

    • Finishers Party: 11AM (Click) Bootleggers 

    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’ . . . 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)

    • Interval Run/Walkers – Moving UP to a 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 Runners - 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.

    Tuesday @ - 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: 6 X 100m Hill Repeats 
    • No core workout

    Saturday @ 7:15 AM - Balboa Parks Fountain  

    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 

      • New Run:  10.6 mil option CLICK
      • New Rn:  13.5 option CLICK
      • New Run: 14.3 option CLICK

    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

     

    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

    Balboa Park's Bea Evenson Fountain

    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 

    Back to Summer 2021