Winter 2017 - Week 7 (12/5/2017)

by Aaron Adragna

 

NEED TO KNOW: Week 7

Tuesday @ 6:15 pm - Liberty Station 

  • Meet: Liberty Station: 2753 Cushing Rd San Diego CA 92106 CLICK 
  • Map: CLICK
  • 7:30p - Social: Liberty Public Market;  After our run, we will head over to Liberty Public Market for Happy Hour which is a short walk from our meeting spot.    

Saturday @ 7:15 am - Carlsbad Southbound (From Magee Park) 

Social Events:    Click ***Holiday Party****

Articles:   Click

Schedule: Click  

Discounts: Click

 

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Hi everyone!

 We had a great long run on Saturday. The weather was on point and perfect running weather. We have another set of great runs planned for you this week and the opportunity to cover a big portion of the Carlsbad Half Marathon course.  

Long Run Pace

We’re building up in our long run mileage now and this week we’ll be “up” one more time before a bit of a rest.  A few weeks ago, we measured a 10k timed run, which allows us to calculate training paces and I’ve always noted that the long run will be a lot slower than you think.  Well, this is a perfect time to share a great article from my coaching friends over at Runner’s Connect.  “The long run is a staple in almost every runners weekly training schedule. It doesn’t matter if you’re training for the 5k or the marathon, more than likely, you have at least one day designated as your long run day each week.

 However, despite the near universal application of the long run, many runners don’t know how fast they should be running for optimal benefit. If you run too slow, you won’t produce significant stimulus and adaptation. Run too fast and you run the risk of not being recovered for your next run. Making things more difficult, long runs can serve multiple training purposes; each with its own set of intensity and pace recommendations.”

Holiday Social 

I am still working on the final details but our December social event will be on Saturday, December 16, 2017 at 7:15pm. More details to come in the next few days.

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. 

This Week’s Training

We are in week 7 of the training program and week 3 of 3 of the Second Cycle. Everything is continuing to build, primarily with Saturday’s long run and everyone is UP one more week.  This will be the last solid push before a Rest & Recovery week, next week and great timing as we near the holidays.  Specific training notes are:

 

  • Run/Walkers – Your Intervals MOVE UP to 1/4 or 2/8, but mid-week length stays the same. Saturday’s LR is 110min.
  • Intermediate Runners – No changes this week.  Keep your runs solid and generally easy in nature.  Keep up the frequency 4x per week! Saturday’s Long Run is 9-10mi.
  • PR Chasers  – Solid steady state runs Mon, Wed.  7 mi Tempo Tonight.  Saturday’s long run up to 14 miles with a combo E10+LT4.  Pushing 42-43 miles this week!

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 - Liberty Station 

  • Meet: Liberty Station: 2753 Cushing Rd San Diego CA 92106 CLICK 
  • Map: CLICK

Saturday @ 7:15 am - Carlsbad Southbound (from Magee Park)

This covers a good portion of the Carlsbad Half Marathon. Starting at Magee Park in Carlsbad, run down the coast and back. (The Carlsbad Half Marathon turns just past Breakwater. This map goes further to a 4.75mi turnaround from the Magee Park start)

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.

Talk to you all later!

 

Aaron Adragna

 619-405-1828

Detailed Meeting Locations

This is where we will meet on Tuesday and/or Saturday:

 

Liberty Station (NTC)

2670 Cushing Road, San Diego, CA, 92106

At the corner of Dewey Road and Cushing Road.  Huge grass park area, with multiple parking lots all around.  We’ll meet in the grass area near the actual park parking lot.  There are restrooms and water fountains at this lot.

http://bit.ly/cvkwhT

Magee Park (Carlsbad)

258 Beech Ave, Carlsbad, CA  92008

DO NOT PARK AT THE SMALL PARKING LOT FOR THE PARK, OFF GARFIELD (ALONG THE WEST SIDE OF PARK) OR BEECH (THE LOT ACROSS THE STREET).  PLEASE find public street parking on the nearby neighborhood streets on Garfield, Beech, Ocean St or Cypress.  Plan on an extra 5-10 minutes to park/walk. This is one of those "very nice runs" but the only way we can do it is to deal with some parking issues. There is a restroom and water fountain in the park. PLEASE BE KIND AND QUIET AND RESPECTFUL TO THE COMMUNITY! http://goo.gl/maps/HWChx

 

 

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