Winter 2017 - Week 7 (12/9/2017)




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

  • Meet: Shelter Island / Fishing Pier,
  • Map: Shelter Island to Hilton Bayfront, 6.75mi One Way - CLICK

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

Articles:   Click

Schedule: Click  

Discounts: Click




Hi everyone!

 Due to the fires we are going to move the location of this Saturdays run. Given the poor air quality in the north county area we feel this is best for our runners. I will take a lok at the schedule and see if we can get back up these so we can get time on the cource. Thank you for your understanding and look forward to seeing you on Satutday.  

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 

The details have been finalized, click on the social link above for all the details. 

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.


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 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


Detailed Meeting Locations

This is where we will meet on Saturday:


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 :)