Summer 2021 - Week 9 (Sat)

by Aaron Adragna

NEED TO KNOW: Week 9

Saturday @ 7:15am - AFC Race Sampler

Schedule: Click   

                       

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OK team,

As I mentioned on Tuesdays run I will not be there for the group run on Saturday. In my absence Dan is going to be our point person for this weekends run so everyone show him a ton of support. He will have printed maps and will be setting out an aid station for you. You will also want to look over the warm up and cool down video because you will need to do them on your own. 

 

  • Dynamic Warmup: Do this before each run (click to watch video)
  • Cool Down Stretching: Do this before each run (click to watch)

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    As for this weekends run this is one you do not want to miss if you are running AFC Half Marathon. This run will most closely mimic what the race itself will look like and a perfect training run for this type of race. This is your last shot to test out your race plan; consider wearing what you plan on wearing for race day, implement your hydration plan we made after the sweat test and think of this as a test run for the race. 

    If anything comes up Dan has my number and will be able to get a hold of me. Be safe this weekend and have an awesome run.

    I will see you next week on Tuesday.  

     

    Time On Your Feet (TOYF)

    And that’s the point of building up to the mileage. Remember one of my favorite of many acronyms...TOYF (Time On Your Feet)?  It’s my way of saying that if you want to feel decent, keep injury free and complete a long distance race (half marathon or longer) then you have to simply run long. And run long on a weekly/volume basis, not all in a single run. ;) Run Coach Jason Karp a local running coach and one of his newsletters stated: “The volume of aerobic running, not the speed, represents the major stimulus for adaptation.” Dr. Ken Nicodermus, another local coach and exercise physiologist also states that generally speaking “the longer the race distance, the less important speed training is compared to volume training” Balancing some of both like we have is where you can really benefit, however.

    With that, it’s already time for our LONG run this weekend!!

    This Week’s Training - Week 9 (longest run of the season)

    This final Phase of Training is considered the most important to some - since you certainly don't’ want to fall off the wagon and you continue to put on high-quality mileage while keeping away from injuries and burnout.  (Training during the summer is tough!!)  Week 9 also represents the LONG run of the training program where everyone will be out on their feet for ~2-2.5 hrs.

    • Interval Run/Walkers – No changes mid-week. Saturday is up to 140 min.
    • Intermediate Runners – No changes mid-week.  Saturday is up to 13mi for the LONGEST run of the season.
    • PR Chasers - No changes mid-week.  Saturday is up to 15mi for the LONGEST run of the season.

    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 @ 6:15p - AFC Hill Sampler at Balboa Park

    AFC Hill Sampler. Starting from Balboa Park (Laurel & Balboa) head down 6th, down A St, India and Broadway to get onto the Harbor Drive. Continue around Harbor Drive boardwalk until desired turnaround point. Approx 275ft elevation drop over 2 mile (and gain upon return) *This follows the uphill portion of AFC Half Marathon.

    Saturday @ 7:15am - AFC Race Sampler

    Starting in the heart of Balboa Park at Presidents Way (this is the finish area of the AFC Half Marathon), run back out on Laurel and down 6th ave then Down Ash Street to Harbor Drive.  Along Harbor Drive to end of Spanish Landing Park. Turn-around and come back.  ** This time hitting Harbor Island on the way back to simulate the AFC Course.  

    See ya out there!

    Coach Aaron

    Detailed Meeting Locations

    This is where we will meet. Don’t get lost :)

     

    Balboa Park, Presidents Way

    2150 Presidents Way, San Diego, CA 92101

    In Balboa Park at the intersection of Presidents Way and Pan American Road.  Park in the large lot off of Presidents way, on the right side as you’re coming up the road.  We’ll meet in the grassy slope between the back side of the lit and the road (Pres Way).  Restrooms available across the street on the NW side of Pan American Road.

    http://goo.gl/maps/3pPkC

    Back to Summer 2021