Winter 2017 - Week 4 (11/14/2017)

 

NEED TO KNOW: Week 4

 Tuesday @ 6:15 pm - South Mission Boardwalk

Saturday @ 7:15 am - Crown Point for the “10k Fun Run”

  • Run: Sail Bay Loop at Crown Point
  • Meet: Crown Point Shores (South) – http://bit.ly/egv7B7
  • Map: SB to MB Drive & Back, 6.2mi -Click

Social Events:    Click

Articles:   Click

Schedule: Click  

Discounts: Click

                      

 

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 Hey runners!  We are into week 4 already!  We concluded last week with a “nice” run around the block a few times in Kearny Mesa coming from Road Runner Sports and a few of us adventured off on a trail run.

There are a lot of congrats to go around from this weekend - the first of which is a HUGE congrats to everyone that went to Vegas this weekend for the Rock N’ Roll Half and those who stayed local to do Silver Strand or Temecula Half! I know everyone is looking forward to hearing about your races from over the weekend. Way to go everyone!

We have an exciting week ahead!  

Facebook Group

I have received a lot of requested to create a Facebook Group Page which will allow members the opportunity to communicate, share their successes and post anything else you want to. Although the group is public, I will only be accepting the request from members or alumni. Please keep details related to specific locations of runs or happy hours, one the "down low."  You can click on the Facebook Group icon above or search for "Black Flag Running Club Group." 

 More social media & future sponsorship  

                 

We are always scouting out new opportunities to improve the club and bring new benefits to our members. As I am sure you can imagine our social media presence is particularly important to potential sponsors. If you are so inclined we would love to have you follow up on our social media channels, tags us and use some of our hashtags: #BlackFlagRunningClub and @BlackFlagRunningClub. Every post helps. Thank you in advance for your help in building the next big thing to hit San Diego's running community.  

"Rest & Recovery” (Abridged) Week (Week 4)

You’ll notice in the schedule it’s defined as a R&R week which is done every 4th week.  The first one in any training program is a bit odd, since we haven’t been pounding the pavement for a super long time, nor getting extra long in our runs yet, but it’s still important to recognize that we have been training very good for 3+ weeks already!

Typically, the R&R week is a cut back in intensity and overall weekly mileage, though not frequency.  For many of us, continuing with our solid, yet easy runs is the best approach. However, the PR Chasers have been hitting it pretty hard, so this week is good to hold back some.  Or, if you’ve got an injury creeping up, or if you’re feeling that Suck Factor (SF) then cutting back is definitely in store for you.  Saturday’s 10k Time Trial will be a strong run, but lower in mileage.   Speaking of...

10k Time Trial on Saturday

We will be having our 10k time trial run this Saturday.  Assuming you’re healthy and injury-free, we’ll be running a 10k timed run, aka “Time Trial”.  As noted above, it fits in perfectly to our schedule.   We’ve been training enough to be able to run a solid 10k, but not too far into the program where cutting back to a 10k is detrimental.  The purpose of this is:

  • Gauge your current fitness/running level
  • Practice running at/near your Lactate Threshold pace (more to come soon)
  • Provide a baseline set numbers for future training
  • Offer you close to racing conditions (we even have bibs too)

New Runners?  Keep up the Base!

For new runners, Week 4 starts the next level in getting through the "base" building phase and may be the hardest challenge for some since the mileage increasing while your bodies and minds are still getting wrapped around this whole training thing.  Keep your spirits high, your runs easy and stick to the program of getting your prescribed runs completed.

Trust me, after this base building session, it WILL become easier, even though you'll be running further.  Again, if you follow the training schedules and advice and make it out 4x per week, you WILL make it!  I CANNOT STRESS ENOUGH - THE FIRST 6-8 WEEKS ARE MOST IMPORTANT, AND IF YOU CAN MAKE IT TO THAT POINT, YOUR CHANCE OF ACHIEVING YOUR GOALS INCREASES TREMENDOUSLY.

Knee Pain?

If you are starting to feel some knee pain, I think this week article will be extremely insightful. Knee Pain and Runner’s knee – one of the popular runner’s injuries.  Learn More - Click.

This Week’s Training

We are entering week 4 of the training program.  Some of you may be feeling some aches and pains which is totally normal and expected. It will be important to decipher between aches/pains and an injury.  For most of us, we will be continuing the EZ paced runs and then finish with a 10k Time Trial run on Saturday.

  • Run/Walkers - No changes this week.  A=3/2, B=4/6.  Don’t forget, most noobie interval runners Walk too slow and Run too fast during their intervals.
  • Intermediate Runners – STILL, nothing new this week.  Keep all of your runs solid, but Easy in nature.  You are building that Base/Foundation and have plenty of time to do it.  If you have to take a walk break every once in while, that’s fine!
  • Advanced Runners – Cutting back slightly this week in response to our “Recovery Week”.   Nothing special on Tuesday, and 10k TT on Saturday.

Once again, after our group chat, we will be breaking off to our Individual Groups - just listen for the announcements.  Each Coach will review in general the overall approach.

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 - 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- Crown Point for the “10k Fun Run”

Starting in the Southernmost parking lot of Crown Point Shores park, head South on the bike path down and around Crown Point (Underneath the Ingraham St. Bridge)  Continue all the way around Sail Bay.  Once at the end (3.1mi) at W. Mission Bay, you can turn there for a 6.2mi (10k) run, continue around the Loop and Ingraham St. bridges for 5.5mi (it’s actually shorter) and/or add on some additional mileages by going out to the ocean boardwalks.

  • Run: Sail Bay Loop at Crown Point
  • Meet: Crown Point Shores (South) – http://bit.ly/egv7B7
  • Map: SB to MB Drive & Back, 6.2mi -CLICK

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 6:00 PM and the Saturday runs at 7:00 AM.

Please let us know if you have questions.

See you all this week!

 

Aaron Adragna

619-405-1828

Detailed Meeting Locations

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

 

  1. 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

 

Crown Point Shores Park (Southern Lot)

3550 Crown Point Drive, San Diego, CA 92109 -  (Address is not exact)

We'll meet at the Southern end of the most Southern parking lot in the grass area along the edge of the lot, closest to Ingram Street bridge.  Plenty of parking lot parking. There is a set of restrooms and water fountains in this end too.  http://bit.ly/egv7B7

*NOTE  – between 11/1 and 3/31 the restroom at this parking lot is closed for the winter. There is a restroom at the other end of the Park just under a 1/4 mile away (you can easily walk/jog from our lot) and there is also a restroom at Fanuel Park which is about 1 mile into the run.  Keep this in mind if you find yourself having to go to the restroom as you near the parking area before the run.