Winter 2017 - Week 12 (1/9/2017)

by Aaron Adragna

NEED TO KNOW: Week 12 RACE WEEK

 

TUESDAY @ 6:15 PM – Bonita Cove Park to Sail Bay

WEDNESDAY @ 6:15 PM - Spring Season Orientation & Kickoff Party

  • Meet: Road Runner Sports.  http://bit.ly/tbNr2P
  • Link: CLICK
  • Free Stuff: Giving away a new pair of shoes
  • Announcements: New Runs, program updates ect  

FRIDAY @ 7:15 PM - Pasta Dinner, YOU MUST RSVP

SATURDAY @ 7:15 am De Anza cove / SD Half Marathoners

SUNDAY @ 7:15 am Carlsbad Half Marathon 

  • Group Picture: Meet at 6:30 AM and Picture at 7:15 AM sharp at the main stage
  • Wear your team shirts
  • Race Prep:  CLICK
  • Cheer Station:  CLICK

 

Social Events:    Click  Update - Pasta Dinner you must RSVP

Articles:   Click 

Schedule: Click  

Discounts: Click   2 new codes added

                      

 

_______________________________________________________________________*

 Hey everyone,

 

There is a lot going on this week. The runners doing the Carlsbad half  you are in the home stretch! That means we are tapering and prepping for the awesome race to come. Congratulations to everyone that has gotten to this point. Whether it is your first half or you are a seasoned veteran, it is quite the accomplishment to prepare and train hard for this event and it will all come to fruition this weekend.

 

For the SD Half runners, you guys are doing great and congratulations to you too! I have seen some tremendous dedication this season and watching everyone progress has been inspiring.

Black Flag Running Club Orientation on Wednesday 1/10

If you are free we want to invite you out to the spring season orientation. It's always awesome to have a full house and hope you will come out

We will be giving away:

  • 1 pair Free Shoes  
  • Beer 

what more could you want: https://www.facebook.com/events/153278681967460/

TAPER!

We are TAPERING and I recommend you check out the post I sent out last week  . . . EVERYTHING must be easy this week. And if you miss a run, or have missed some training lately . . . do NOT worry Click 

 

Pasta Dinner Friday Night 

As an ongoing tradition, we will put together a small group dinner on Friday night prior to the race. This year we will meet at Mazara Trattoria  2302 30th St, San Diego, CA 92104, Your friends and family are more than welcome to attend but you MUST RSVP. It's a small restaurant and they need a good head count. A maybe on the Facebook about it a NO in my book. Please RSVP by Thursday at 4pm. 

You must RSVP at:  https://www.facebook.com/events/138229686869435/

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.  

 

 

Don’t Fret if you Missed some Training

There is a great story where Meb Keflezighi won the Olympic Marathon Trials to qualify for the 2012 Olympic Team  (Along with Ryan Hall and Abdi Abdirahman)  It’s worth repeating upon every race . . .  Meb was 36 yrs old at the time and became the oldest runner to qualify for the US Team.  But what’s more notable, is that he missed 3 weeks straight of training a few earlier . . . unheard of for an Elite runner. Why? While running the NYC marathon, he got a serious foot infection that put him out for 3 weeks and unable to do any training – it was reported that even riding a stationary bike was difficult.

His wife pointed out, “He was forced to rest and not indulge in a tendency to overtrain.”

He said in retrospect that “it was the best thing that probably happened.”  Granted, this happened about 2 months earlier but for an Elite/World Class runner to miss any training during peak race time (the 4-6 month periods during their training cycle) is unheard of.  (Elite runners will focus on only 1 or 2 races per year, and fix a very hard core training regime around those races)  The premise remains the same . . . we tend to follow that “No Pain, No Gain” mentality and over train and not allow our bodies and minds to rest.  This is proven stuff, both anecdotally and scientifically.  You can read more about the trials here.

Carlsbad Important Info Emails & Bib Number Confirmation

Everyone should have received the Carlsbad Marathon IMPORTANT INFORMATION last week.  This includes not only Important Info (some of which I will review tomorrow night, and by email this week) but also your BIB Number.  (which you can retrieve elsewhere too, even the night you pick up your bib.  But the important part is to confirm that you are registered so if you didn’t receive the email, visit their website and/or contact them to find out what up.

This Week’s Training

We are in Week 12 and into the Taper & Race Preparation. (Except SD Half group - you are all resting and recovering also . . kind of like a mini-taper Refer to my Taper email sent out earlier for more details.  For everyone tapering into the race, this week is designed to mentally prepare for the race, physically build up energy stores, rest your bodies and allow some recovery, all while “maintaining” the training and conditioning that you’ve achieved to this point.

  • Run/Walk Group – NOTHING New. All runs are EASY.
  • Intermediate Group – NOTHING New. All runs are EASY.
  • Advanced Group – NOTHING New. All runs are EASY.

 

SD HalfGroup

You are in Rest & Recovery mode this week. Like previous R&R weeks, simply keep everything easy this week.  YES, there will be an informal group run on Saturday, see below.

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 @ 6:15 PM – Bonita Cove Park to Sail Bay

SATURDAY @ 7:15 am De Anza cove / SD Half Marathoners

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 aslong 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!

 

Coach Aaron

619-405-1828

Detailed Meeting Locations

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

 

Bonita Cove Park

Bonita Cove Park http://bit.ly/1Ntg4CB 907 W Mission Bay Dr San Diego CA 92109 –  Upon entering the parking lot head to the most western side of the lot. There is plenty of parking and we will congregate across the street near the water. Please use the crosswalk and use caution when crossing the street.

 

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

Back to Winter 2017