Winter 2017 - Week 8 (12/12/2017)

by Aaron Adragna

NEED TO KNOW: Week 8

TUESDAY @ 6:15 PM – BONITA COVE PARK TO SAIL BAY

Saturday @ 7:15 AM - LIBERTY STATION 

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

Saturday @ 7:15 PM - Holiday Social / Ugly Sweater Party 

Social Events:    Click  update

Articles:   Click

Schedule: Click  

Discounts: Click

                      

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Hey everyone!

Well, this is the last normal week of training before we head into Holiday mode.  It’s a recovery week as well so take advantage of the lower mileage. This does not mean stop running, it simply means” Rest and Recovery”. 

Heading back up to Carlsbad 

I wanted to thank everyone for being so accommodating with the change in location this past week. We always put the safety of the runners first and given the air quality in the north county we thought it was best to change the run location.

I still want you to get out there and get some miles on the course under your belt so we will be changing the location of the Saturday run on Week 10 so we will have that opportunity. Keep an eye on the posts because there will be more news on this soon.

 

Holiday Social / Ugly Sweater Party 

All the details for the upcoming Holiday Social can be found at the attached link.  (CLICK)

This is an open event so please feel free to invite out a friend out.

Please confirm if you are going: https://www.facebook.com/events/200974313805641/

 

Event:                   Black Flag Running Club - Holiday Social and Ugly Sweater Party 

Date:                     Saturday, December 16

Time:                     7:15 pm

Location:              Trailerpark After Dark 

                            (835 Fith Ave San Diego CA 92101) 

Details:                 Bring a friend and wear an ugly sweater. 

 

This Week’s Training

This is week 8 and is a RECOVERY WEEK and perfect timing with the Holidays approaching and many office parties and eggnog to consume :)  What’s it mean again?  The recovery week is a relaxed week of training – in overall intensity and for the long run as you can see from the schedule.  It gives you a chance to rest a bit and reduce stresses on your body and mind, providing a good base to “get back on it” next week.  You should still get “out and about” the same, but cut back on intensity and overall mileage.

Specific training notes are:

  • Run/Walkers – No Change this week.  Saturday’s LR is DOWN to 80min.
  • Intermediate Runners – All runs EZ in nature, REGARDLESS how good you feel.  Saturday’s LR is DOWN to 8.5 mi, easy.
  • PR Chasers  – All runs EZ in nature, REGARDLESS how good you feel.  Saturday’s LR is DOWN to 8.5 mi, easy.

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 – Bonita Cove Park to Sail Bay (Out and Back)

Starting at Bonita Cove Park, cross W Mission Bay Blvd to access the concrete bike path and run along Sail Bay. Continue around the bay / path until your turnaround, then come back. Add-on Mileage: Continue South on the boardwalk down to South Mission (Volleyball courts or the Point) for a 2 mile add-on (1 mile down, 1 mile back)

Clinics & Social, Tuesday

  • 6:00 pm - CORE Workout – bring Towel and/or yoga mat.

    Saturday @ 7:15 am - Liberty Station

    Starting at the old Naval Training Center (NTC) in the NE corner of the park (parking lot right at Cushing Rd), head out SW out of the park, over the Halsey Rd Bridge.  Cut back and underneath the Harbor Drive Bridge to enter Spanish Landing Park.  Continue out to Harbor Island, heading West to end to cul-de-sac for 3.3mi one-way.  Option is to skip Harbor Island and continue around SD harbor on Harbor Drive to your turnaround.

    Saturday Night

     

    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 5:45 PM and the Saturday runs at 7:15 AM.

    Please let us know if you have questions.

    See you all tomorrow!

     

    Coach Aaron  (619) 405-1828

     

    Detailed Meeting Locations

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

    Bonita Cove Park

    Bonita Cove Park http://bit.ly/1Ntg4CB 907 W Mission Bay Dr San Diego CA 92109 –  Upon entering the parking lot head to the most western side of the lot. There is plenty of parking and we will congregate across the street near the water. Please use the crosswalk and use caution when crossing the street.

    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

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