Winter 2017 - Week 5 (11/21/2017)



Tuesday @ 6:15 pm - De Anza Cove, Mission Bay

Saturday @ 7:15 am - Shelter Island to Hilton Bayfront Hotel

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Hey everyone!


The season is moving along nicely!  We ended last week with our 10k fun run and now we can use those numbers will help set us on some new training goals, see the follow-up link below about the 10k! Everyone did awesome and thank you all so much for adapting to the busy location with the 3 day walk happening. 


Thanksgiving FUN Runs

A great way to stay on top of your training with all the craziness of Thanksgiving week is to do a turkey trot. Black Flag Running Club does not officially endorse one particular race over another but I know a group of people are doing The San Diego Run for Hunger downtown and would love to have you join is. This is a fun race that takes you through the streets of downtown. Another fun thing about this race is they have a brunch at The LOCAL afterward. So if you need a few Mimosas or Bloody Mary’s before hanging with your creepy uncle Bob for the afternoon you should come hang out. The race has both a 5K and 10K option.  

Results for the 10K

Before we meet on Tuesday you will want to look at your finishing time for the timed 10K and plus it into the pace calculator. See all the details here 

Notes on the Training Schedule, Intermediate Runners

You may have noticed I put a small range in the recommended miles.  For instance, below, I have 7-9 miles for the long run this Saturday.  The Recommended Mileage is 8 miles (right in the middle) which is the Goal. If you are on a more gradual build, coming off an injury or sickness, or similar, then doing 7 is okay.  Similarly, if you are trained up and feeling good, but not wanting to follow the Advanced runs, pushing it to 9 miles, you’ll be okay too.  This can be applied to some of your other runs too.

PR Chasers - Tempo Run

We’re doing a Tempo Run this week!  Want to know how fast you should be running? Plug your 10k time from last weekend into the McMillan Calculator ( and click the training paces tab in the upper right. Your range will be listed under Tempo Run. For example, if you ran a 48:00 10k last weekend (7:43/mi) your tempo range should be 7:41-7:59/mi. You might also want to look over this weeks article   Click

Feeling Sick, Vacation, Missing Runs?

Don’t worry! Keep your head up and know that YES, you can miss runs, even up to 2 weeks before having negative effects.  Keep your eyes peeled for an “informational email” soon regarding this subject.

This Week’s Training

We are in week 5 of the training program.  This is a BIG week for many as we enter into Phase 2 of the training cycles.  This is where the mileage starts to pick up for everyone.  Specific training notes are:


Advanced runners will continue with Tempo and Strong runs.  Overall mileage increases =  Intermediate weekly mileage will go from 17-18 to 23-25 and advanced will be 25-26 to 30-35 miles.    


  • Run/Walkers – Intervals go up for the Carlsbad half marathon training group (12 week group) to 2/3 and 3/7.  This means A group now transitions to more running than walking.  For the San Diego half marathon training group (20 wk group)  you are staying on 2/3 and 4/6 for one more week. Coach Yayoi will not be at this week's runs - Coach Aaron will get you started. One last time . . .most new interval runners walk too slow and run too fast during their intervals - and it will become more important now.
  • Intermediate Runners – Tuesday and Thursday runs will bump up to 5 miles. Saturday’s long run will be the longest at 7-9 miles.  Still though, keep all of your runs solid, but Easy in nature.  If you have to take a walk break every once in awhile, that’s still fine!
  • PR Chasers  – Overall weekly mileage is up again and getting more Specialty runs in.  Tuesday will be a continuous TEMPO Run while Saturday’s long run will be the first “LSD + LT” run which we’ll explain in more detail at each of the runs.

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 - De Anza Cove, Mission Bay

Starting at almost the end of the Mission Bay Boardwalk at De Anza Cove, run South on the busy and popular concrete pathway on an Out & Back Run.

o    Mission Bay Loop, 8.0mi –


*the schedule has our “Running Injuries” clinic with Dr. Vic Runco listed on it, but we will not be having that this week. With Thanksgiving planning in progress we will be having it next Tuesday instead.*

Saturday @ 7:15 am - Shelter Island to Hilton Bayfront Hotel

Enjoy the water's edge and Marina District along Shelter Island all the way to downtown, through Seaport Village and towards the Hilton Bayfront Hotel to your turnaround point.  Add on Ash Street + 6th ave for a hill, or add-on Harbor Island for flat mileage.

o  Add-on: Fast Harbor Island, 3.25mi -

o   Add-on: Hilly Ash & 6th St Hill, 3.5mi -

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 afterward 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.


Adios for now!


Coach Aaron


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.


Shelter Island, Shoreline Park / Fishing Pier

1720 Shelter Island Dr, San Diego, CA 92101

Will meet in the SW end of the fishing pier parking lot, which is about 1/2 way down the Island (heading South).  Please refrain from parking along the West side of the parking lot near the Pier & Store.

*This is a public fishing pier and park which is busy in the early weekend mornings, and we simply cannot take over the entire place.  There is PLENTY OF PARKING along the entire lot of shelter island.  Please walk some if you have to.  It may even warm you up :)