NEED TO KNOW: Week 5
Saturday @ 7:15 am - Shelter Island to Hilton Bayfront Hotel
- Meet: Shelter Island / Fishing Pier, http://bit.ly/zw43Sl
- Map: Shelter Island to Hilton Bayfront, 6.75mi One Way - CLICK
Social Events: Click update
Articles: Click
Schedule: Click
Discounts: Click
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Hey everyone!
I hope everyone had a great Thanksgiving and enjoyed time with family and friends. This Saturday we have a long run scheduled to help burn off some of those extra calories you consumed yesterday. Looking forward to seeing you out there.
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 (http://www.mcmillanrunning.com/) 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.
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.
- Meet: Shelter Island / Fishing Pier, http://bit.ly/zw43Sl
- Map: Shelter Island to Hilton Bayfront, 6.75mi One Way - http://bit.ly/123HXKC
o Add-on: Fast Harbor Island, 3.25mi - http://bit.ly/123Idt9
o Add-on: Hilly Ash & 6th St Hill, 3.5mi - http://bit.ly/123IoVo
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 :)
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 :)