Summer 2021 - Week 8 (Sat)

by Aaron Adragna

NEED TO KNOW: Week 8

      SATURDAY @ 7:15am - SHELTER ISLAND to Hilton Bayfront Hotel

      Articles:   Click     

      Schedule: Click   

                             

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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. 

      Sweat Test

      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.      

      Congratulations - SD Half 

      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.

      This Week’s Training - Week 8

      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.

      • Interval Run/Walkers – Intervals go up to 2/8 or 2/13.  
      • Intermediate Runners –Thursdays are now 7 milers ;)  We’re going up to 8-10 on Saturday.  
      • PR Chaser Runners - You love bumping up!  Lots of specialty workouts for you, including hill repeats and LT intervals on Thursdays.  You’re up to a cool 11mi on Saturday.  See the schedule for details.  

        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 @ 7:15a - 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 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

         

        Detailed Meeting Locations

        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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