NEED TO KNOW: Week 1
Tuesday @ 6:15 pm Belmont Park
Meet: Belmont Park - 3099 Ocean Front walk San Diego CA 92109 Click
Map: Belmont Park (to Tourmalin St / 40 min) Click
Saturday @ 7:15 am - Balboa Park, Kate Sessions Statue
Social Events: Click
Welcome! We're ready to start training, and have a great season lined up for you! The response has been great and as of this morning, we have over 80+ members and projecting to be over a 100 runners for the winter season, with 2 weeks left for sign-ups (see more info below) Tuesday is the Big First Night and we’re looking forward to kicking things off.
Reminder – these informational texts are only going to registered members, so please do not simply forward these to others. If you know of anyone who has NOT received this text, have them contact me and we’ll get it resolved.
Reorientation on Tuesday Night
If you missed the orientation a few weeks ago, we’ll be holding a quick make-up version on Tuesday night at 5:30 pm. We will quickly review the club, answer questions about (virtually) anything and be there to get you started. We will end at 6:00 pm to prepare for the masses to show up and the group run. So, if you have even the most basic of questions, arrive early. Once we start at 6:15pm, we’ll be focused on getting the group off and running. We’ll be staying after the run to answer questions too.
Black Fag Running Club take on the Ventura Marathon
We want to send a big congratulation to the runners that took on the Ventura Marathon this past weekend. Running a full is always a big task and looking forward to hearing all the details of the race. If you see one of these runners on Tuesday before to give them a big high-five. They will be easy to pick out because they will be the ones walking bowlegged. Congratulations once again on your accomplishment.
What to Expect
The first few meetings will be a bit extended because we'll have a lot to cover and review, in addition to welcoming all of the new runners that keep on signing up. Also plan on the ammount of detail in these post to decrease once we get things up to speed. There will be less speak and more run as we progress and usually by about week 2 or 3 we're in full speed with mostly running! So, with that . . .
Meeting The Coaching Team
The entire “team” will be there Tuesday night. Coach Aaron offer up the Re-orientation at 5:30 pm, and kick things off with a general welcome to the group at 6:15 pm . . . then we’ll get on with the program. We’ll all stick around for as long as needed AFTER the run to answer questions, etc.
Taking Sign-Ups tomorrow night
Spread the word . . . we will be taking registrations and signups on Tuesday night during the Orientation and after the group run.
Warm Weather in the forecast
There is warm weather in the forecast for Tuesday so plan on coming to the run on Tuesday well hydrated. There will be drinking fountains along the course on Tuesday but it is a good habit to get into now of drinking a fair amount of water throughout the day.
It might also be a good idea to bring a light jacket to put on post run. Once your run is completed and you are all sweaty it can get chilly standing in the night air. As the veterans know, we provide "Storage" for your clothing, keys, etc. so you can keep warm after your run. Until it really warms up, please plan to have some warm clothes ready to go, at least for the initial meet-up and warm-up.
What to Bring / Wear?
One good thing about running is that it’s relatively easy to get ready, get dressed and pack up. While not the “cheapest” sport, it’s pretty straightforward. Now, actually GETTING OUT THE DOOR . . . that’s one of the hardest parts of this adventure you’re on. More on that later.
Running Attire / Clothing**
Water / Aide for after the run. Many bring a sports drink, water bottle, etc.
A few other points that may help:
Yes, we do run in the rain (just incase there was any question about it)
Dress as it’s 10-15deg warmer than it actually is, for the actual run.
Plan to bring some warm/dry outerwear that you can leave behind (more on “Clothing Tubs” below). Jacket, sweatshirt, sweatpants / warm ups, etc.
* Shoes - we will be having a shoe clinic within the first few weeks so if you are in need and not sure, hold off. You’ll be fine for a bit. Do NOT just go out to Dicks Sporting Goods and get the coolest looking, least expensive shoes.
** Clothing / Attire - similarly, we’ll be reviewing this during our “Running 101” clinic that happens in the first few weeks. Generally speaking, it’s athletic, moisture-wicking “technical” or “dri fit” type of stuff.
Open Registration & Free Test Runs
Remember, we'll be taking sign-ups until 11/5/17 so pass on the information to friends, family, coworkers, etc. For those who want to pass on detailed info to others, send them to the site:https://blackflagrunningclub.com/pages/calendar
This Week’s Training
We are off and running in Week 1, so plan your runs based on the training log. The training program calls for 4-5 days per week, so don't feel obliged to get a "Great workout" on the first and every run. It is the long haul that counts! You will hear us say this over and over.
For Beginners and Intermediates, we are in our "Building Phase" for the first 6-8 weeks. This is the time it takes for your body and “systems” to get up to speed with long distance running. You’ll hear me say it often, but if you can make it through the first 8 weeks, your chances of success go waaayyy up. Consider it boot camp! Even more, beginners & Entry level intermediate runners (those of you who haven’t been running lately or ever) - The first 2-4 weeks shall be VERY EASY to slowly ramp into it.
Run/Walkers – This week will be sort of a test, to determine which Interval Group you will be in, A or B. The A Group will be on a 4/1 interval (It’s actually Walk/Run during the runs) with the B group on a 4/6. The idea is for you to go out and test the different intervals. Coach Yayoi will review in more detail at the group runs.
Intermediate Runners – Nothing special here, just go out and run ;) HOWEVER . . SLOW DOWN. You are likely running too fast and if you’re new to long distance running, this will catch up to you in a few weeks. One more thing – it is okay to take an occasional walk break here and there. Maybe 1min worth at the turnaround? Or 30sec on 10min intervals.
PR Chasers – Remember, this doesn’t mean you’re simply fast*. It just means you have a good base and are ready to run out the gate. This week is full of simple easy but solid runs.
*For those of you “seasoned” already and coming off of some recent races, you will simply pick up with the training program and keep your runs solid and strong (but easy when it calls for it ;) If this pertains to you, then the PR Chasers schedule may be the one to follow.
FOR EVERYONE – After our group chat tonight, we will be breaking off into our Individual Groups, just listen for the announcements. Each Coach will review in general the overall approach. We will do the same on Saturday.
Upcoming Group Runs & Clinics
Above 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 Belmont Park
Starting at the south parking lot at Belmont Park and run north for 40 min or to Tourmalin St. You will likly run past the pier and up to Law st beach area and follow the sidewalk to Tourmalin. This is an Out & Back Run.
- Meet: Belmont Park - 3099 Ocean Front walk San Diego CA 92109 Click
- Map: Belmont Park (to Tourmalin St / 40 min) Click
Saturday @ 7:15 am - Balboa Park, Kate Sessions Statue
We will meet in the grassy area just south of the Kate Sessions statue located on the corner of El Prado and Balboa Dr. Review map for full details, we will be running for the time listed in your training schedule which will be 50 min for most. There will be an option to extend your loop at the fountain in front of the science center.
We'll usually arrive 15 minutes before each group run to make ourselves available for questions, tips, whatever. 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 6:00 PM and the Saturday runs at 7:00 AM.
As always, please let us know if you have questions.
See you Tuesday tonight!
Detailed Meeting Locations
Belmont Park South Parking Lot
3099 Ocean Front walk San Diego CA 92109
This is the south parking lot of Belmont Park and we will meet in the grassy area on the south end of the parking lot. Click
Balboa Park, Balboa Dr.
2498 Balboa Dr San Diego CA 92101
This is just South of Kate Sessions statue in the large grass area. There are restrooms and water fountains nearby. Parking is street only, and keep in mind that Balboa Drive is a one way street.