NEED TO KNOW: Week 8
TUESDAY @ 6:15 pm - Florida Canyon Loops @ Morley Field
- Meet: Morley Field Sports Complex http://bit.ly/fqXF20
- Map: Click
- Happy Hour: Original 40 3117 University Ave, San Diego, CA 92104
SATURDAY @ 7:15am - SHELTER ISLAND to Hilton Bayfront Hotel
We are so happy to hear everyone's success stories from this past weekends race. Its a long standing tradition that the next run after a big race you wear your race provided shirt to the run. So put that thing in the washer tonight so you have it ready tomorrow.
In other news, this is our last week of hill workouts. The hope is that by this point you aren't feeling as sore or fatigued on Wednesdays or Thursdays post-run. This is a good sign as your body is acclimating and getting stronger. We have another crowed favorite on Saturday where we will be back along the water running from Shelter Island.
See you tomorrow.
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.
Need Help - July 30th
Well I need your help. I don't miss many runs but occasionally something comes up that will take me out of town on a day we are set to run and this very situation is presenting itself on Saturday July 30th. I am looking for 1 or 2 volunteers that might be able to help me out that day. I can discuss with you in more detail what will be required but above a all other things you will need to make a commitment to be at the run on Saturday July 30. If you think you will be around that day and wouldn't mind helping out please approach me on Tuesday or Saturday to discuss. Your help would very much be appreciated and there might be something in it for you as well.
Thank you in advance for helping out.
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.
Tuesday @ 6:15pm- 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: 8 X 100m Hill Repeats
- No core workout
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.
- Meet: Shelter Island / Fishing Pier, http://bit.ly/zw43Sl
- Map: Shelter Island to Hilton Bayfront, 6.75mi One Way - http://bit.ly/123HXKC
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
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!
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
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.