Winter 2017 - Week 11 (1/2/2017)

by Aaron Adragna

 

 NEED TO KNOW: Week 11

Bonus Run:

Monday @ 6:15 pm - De Anza Cove, Hangover Run

 Tuesday @ 6:15 pm - South Mission Boardwalk

Saturday @ 7:15 am -Carlsbad Course Preview Run

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Hey everyone!

 

We had an awesome long run this weekend! Thanks to everyone that came out. It's definitely fun to take on this new route and start to get some hills into our training. We are now starting to taper (for those of you running the Carlsbad half) so now is when the fun really begins. This is the time when your body starts to really recover and capitalize on all of the really hard work you have been putting in this season.

 

There were a couple of big hills on last Saturday’s run. It’s ok if you didn’t feel great on them. Having done them now, your body will recover appropriately and you will be ready to tackle anything on the Carlsbad course. Also, an important note about the next couple of weeks: I have heard a number of people mention some minor illnesses (cough, cold, etc).  This is not too uncommon since all of the running we have been doing does take a bit of a toll on your immune system. Whether you have been feeling this way or not, it is critical to take some recovery/preventative measures to make sure whatever has been going around isn’t in your system come race day. Some things to do:

  • Hydrate: Hydrate a lot.
  • Consume: lots of vitamins and antioxidants - Vitamin C is always a really good option.Throw a couple packets of Emergen-C in your water. Eat a side salad with dinner. Etc.
  • Eat: hearty but nutritious meals. You don’t have to overeat but it is important to provide your immune system with enough fuel. Some good options are whole grains, pastas, potatos, fruits, and the like. Something that is nutritious and that will keep you feeling satisfied for a few hours. For example, maybe do a chicken breast and big baked potato for dinner with a salad. Maybe a little bit of chocolate for dessert.

 

Those are just some examples but the heartier you eat this week, the better your body will recover from all of the training and the more likely it is that you can fight off and/or prevent whatever this bug is that has been going around.

 

We are running up at the racecourse on Saturday and also be reviewing the start area and race morning info for 5-10min so everyone is clued in on really important race day information!

 

BLACK FLAG RUNNING CLUB - SPRING (AND SUMMER) SEASON IS OPEN

Tell your friends! It is the perfect excuse to stick to their New Year’s Resolutions!  Our next training season is posted online and taking signups.  This is our Spring Season for the La Jolla Half and/or Rock n Roll Half/Full marathons.  

 

 

This Week’s Training

We are in Week 11 and beginning the Taper & Race Preparation for the next 2 weeks until race weekend.  This is where we begin to cut back in overall (weekly) intensity, a bit on mileage (Long run) and increase your carbohydrate/fuel intake.

  • Run/Walk Group – Congrats! You are INCREASING one more time to the final interval set.  A group is doing 1/9 and B group is doing 1/14 and obviously at a near full time!  Last LONG run this weekend of 100min.
  • Intermediate Group – Overall, no change this week.  One last Tempo Run this week, and easy long run of 8-10mi this weekend.
  • SD Half Group: Week 11 out of 19 weeks means one more LONG RUN this weekend of 11miles.
  • PR Chasers Group – Overall, no change this week. One last Full Tempo run on Tuesday. Final easy, long run of 10-11mi this weekend.

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.

Bonus Run:

Monday @ 6:15 pm - De Anza Cove, Hangover Run

Tuesday @ 6:15 pm - SOUTH MISSION BOARDWALK

Starting at the South Mission Jetty, run North along the concrete pathway through PB.  Venture into Northern PB / Southern La Jolla until your turnaround, then come back.

Saturday @ 7:15 am - Carlsbad Course Preview Run

Starting in the beautiful “Plaza Camino Real Mall” parking lot, run a portion of the Carlsbad Half Marathon race course.

As Always

We'll usually arrive 15-20 minutes before each group run to make ourselves available for questions, tips, whatever.  We also plan to stay afterwards for as long as it takes to do the same.  This means I'll be at Tuesday runs around 5:45 PM and the Saturday runs at 7:15 AM.

 

Please let us know if you have questions.

See ya out there!

 

Aaron Adragna

      619-405-1828

Detailed Meeting Locations

This is where we will meet on Tuesday and/or Saturday. Don’t get lost!

 

De Anza Cove/Mission Bay

2750 De Anza Rd, San Diego, CA 92109

Go all the way to end of N. Mission Bay Drive (towards the golf course / mobile home park), turn left onto De Anza Road (towards cul-de-sac) turn left into parking lot.  We'll be in SE corner, near pavilion across from bathrooms, but along the parking lot.  http://bit.ly/tGLDPn

 

South Mission Beach

999 N. Jetty Rd, San Diego, CA 92109

Go to S. end of Mission Blvd, turn right (West) into parking lot.  We'll be along the grassy park area, in front of the volleyball courts on the East end of the parking lot, not quite to the bathrooms, but about 1/2 way down.  http://bit.ly/tiWENM

Plaza Camino Real Mall (Carlsbad),

Parking Lot**

Meet in the Southwest corner of the Plaza Camino Real Mall parking lot, which is precisely where the Carlsbad Half/Full marathons start.  Enter from the West side off of S Vista Way or the South side off of Marron Rd – come down to the SW corner.  Plenty of parking!

http://bit.ly/gzX3GI

 

WARNING** - There are no restrooms or water fountains here at the start area.  I hit every single store/shop in the adjacent center and nothing will be open.  There is a porta potty at the small park at the corner of Jefferson & Marron which you’ll be able to hit on the way out during the run, or hit it when driving into the area.  PLEASE PLAN AHEAD.  We will have water/aide setup at the cars when you return, but also good to bring your own recovery as usual.  Once you get onto the course, there are numerous restrooms, public shops, Starbucks, and water fountains.

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