Winter 2017 - Week 11 (1/6/2017)

by Aaron Adragna

NEED TO KNOW: Week 11

Saturday @ 7:15 am -Carlsbad Course Preview Run

Social Events:    Click  Update - Pasta Dinner you must RSVP

Articles:   Click 

Schedule: Click  

Discounts: Click   2 new codes added

                      

 

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Hey everyone!

 

We are up in Carlsbad this weekend and is the last Saturday run of the winter season. If you are running the race I highly recommend making this run so you can see first hand what the course is going to look like. It is common to see a bung of other running clubs out this weekend so lets show up in force and wear your Black Flag Shirt. There is a lot of info in this post so make sure you check out the race prep link and the social link for pasta dinner. 

 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!

Wear your shirt on Saturday runs

 We want to encourage our runners to wear the team shirt at all of our Saturday runs. It helps us identify who you are and cheer you on along the course. As we start creeping up in miles seeing another runner out of the course giving you a little encouragement can make all the difference. 

Race Day Prep 

Be sure to look at all this information before race day  CLICK

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.

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!

 

 

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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