Winter 2018 - Week 3 (11/17/2018)


Saturday @ 7:15 am - Road Runner Sports (Solana Beach) - NEW RUN 

  • Meet: Road Runner Sports - Solana Beach:  211 N Hwy 101, Solana Beach, CA 92075 (see details below)
  • Shirts - If you have a Black Flag Shirt wear it on Saturday.
  • Run: We have a few different options & mileages will be available (We will have maps on site)
  • Clinic: 8:45 / 9AM am   Running Shoes & Shoe-Fit by







      We have an exciting new run planned for us and something for evenyone, including free shoes for one luckey person. We will head up to Solana Beach to the new Road Runner Sports store for this Saturdays run. This is a new location for us and will offer a few new run options that many of us have never done before. See you on Saturday.  

      Where is my shirt at?

      We are asking that everyone that has a Black Flag shirt that they wear it on our Saturday runs. Its great to see other members of the team out on the road and help cheer them on. 

      If you registered before 10/10/2018 I have your shirt. It is labled with your name on it. If you registered after that we have placed your order and your shirts will be here in about 2 weeks. If you are interested in a Black and Gold shirt I do have some additional inventory available for purchase. There are some limitations on sizes but I have a fair amount on hand. 

      Watch the Weather & Recovery Aide

      Just a quick reminder...especially for the newer runners... brings warm clothes with you to the Saturday morning runs as it gets cool when we first arrive. You can leave them behind when you go out.  Also, bring some RECOVERY DRINK and AIDE for after the group runs.  The first 30 minutes post-run are most important for re-hydration, and you should plan to eat your first 'healthy' meal within 2 hours.  (We’ll be talking more about aide, nutrition and recovery as we progress).

      This Week’s Training

      We are off and running in Week 3, so plan your runs based on the training schedule, the link is at the top of the post.  The training program calls for 4-5 days per week, so don't feel obliged to get a "great workout" on every single run.  It is the long haul that counts!  

      As we reviewed in more detail Saturday at the clinic, for newer runners or those coming off a long break,  the first 6-8 weeks are THE MOST IMPORTANT for your training.  This is the time period when you make gains physically, mentally and physiologically!

      Week 3 is approaching the funky time when your body starts to really wonder what is going on?  Start to listen more closely to those aches and pains to ensure they’re not injuries.  With that, do remember that you will get aches and pains so don’t worry - the key is to recognize when they get a bit more serious.  Be sure to read the e-article on Shin Splints, the link is above under Articles.

      • Run/Walkers – Week 3 is our first of many Interval changes, going up to a 3/2 or 4/6 interval (for the 12 week/Carlsbad half marathon runners only. The 20 week/San Diego half marathoners will stay at 4/1 or 4/6).  As I discussed quickly on Saturday, keep in mind that most noobie interval runners walk too slow and Run too fast during their intervals.  So speed up the walking, and slow down the running.
      • Intermediate Runners – Nothing new this week.  Keep all of your runs solid, but Easy in nature.  You are building that Base/Foundation and have plenty of time to do it.  If you have to take a walk break every once in awhile, that’s fine!
      • PR Chasers  – We will do our first INTERVAL run on Tuesday with a 2mi WU + 3x1mi @10k RP w/ 1:00RJ.  What’s that?  We will explain better at the run.   

       Once again, after our group chat, we will be breaking off to our Individual Groups - just listen for the announcements.  Each Coach will review in general the overall approach.  We will do the same on Saturday.

      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 - Road Runner Sports (Solana Beach) - NEW Location

        New Location & New Run: This Saturday's run will be in a new location for the club and a completely new course. On this Saturdays run you will have an option for an easy out and back or a more adventures run that includes a little trail running. We are trying this out in an effort to keep the season new and exciting for the alumni runners we try and mix thing up when we can. 

         *Shoe Discount at Road Runner Sports, 20% on Saturday!

        We’re holding our Shoe Clinic at Road Runner Sports this weekend.  We’ll be raffling off some goodies and a FREE pair of shoes too.  This means that we will learn about shoes, and then get to shop in their store for an extra 10% off the usual 10% off, meaning we get 20% off (on Saturday only)   

         Complimentary Mimosa's by Road Runner Sports

        And if the new run location and the free shoe raffle wasn't enough, Road Runner Sports is also giving Black Flag Members FREE mimosa's in the store after the run. They know us so well. There will be another run club in the area so if you have a Black Flag Shirt please wear it. 

        NOTE: Please note that when I send Map Links, the runs MAY contain mileage further than your prescribed run.  Please refer to your training schedule for the correct mileage. This is so I can use one map for many different mileages.

        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.


        Talk to you all soon,

        Aaron Adragna


        Detailed Meeting Locations

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

        Road Runner Sports (Solana Beach Store)

        211 N Hwy 101, Solana Beach, San Diego, CA  92111

        Plenty of parking, in the neighborhood behind the store or you could park at the train station and walk over. Keep an eye on street signs as some of the parking directly in front of the store is regulated. DO NOT park in any stalls marked accordingly with signage, markings or cones.  Keep in mind the store is open from 9am  8pm daily but they are letting us in early for the bathrooms.