Winter 2017 - Week 8 (12/16/2017)

by Aaron Adragna

NEED TO KNOW: Week 8

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!

Hope everyone is having a great week and looking forward to seeing all your shining faces this Saturday morning and evening. If you are training for the SD half we have a treat for you this weekend called Washington Street. See you out there.  

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.

 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 :)

 

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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