Winter 2018 - Week 6 (12/8/2018)



    • Meet: Crown Point Shores -
    • Run: To La Jolla Cove (from Crown Point) - Click
    • Coffee w/Friends at Crown Point Coffee








      Hey everyone,

      Are you ready for another big run on Saturday? We have another long run ahead of us that will take us from Crown Point into La Jolla. Remember these long runs are the most important part of the training so even if you can't make it on Saturday try and get your run in on Sunday.  See you out there.

      The Shirts are in....

      All of the team shirts are in and will be available for pickup at the next 3 runs. Each one is individually labeled with your name on it. Can't wait to see everyone all decked out. 

      Coffee with Friends 

      This Saturday after we finish up we will head over to Crown Point Coffee only a few blocks away. The place next door also has amazing Acai Bowl with peanut butter. If you haven’t had them before you are in for a treat.


      See you there:

      Crown Point Coffee

      3510 Ingraham St

      San Diego 92109    


      The Double Doube Metal 

      We know how much you love metals so Black Flag is kicking down with some extra bling for the weekend of December 15&16 with the Double Double Metal. The approach is simple if you participate in the Black Flag Ugly Sweater Party on Saturday and show up in the morning to the for the North Part Santa Run you will be awarded this one of a kind Double Double Metal for embodying the spirit of Black Flag. As a club, we know how to run but never forget how to have a fun time. If you are interested remember space is limited for the Santa Run so you better sign up soon. Some of the races have sold out so pick whatever is available. We are only making 20ish  metals so these will be on high demand.   

      Ugly Sweater Party

      North Park Santa Run


      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:


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

      Date:                     Saturday, December 15

      Time:                     7:15 pm

      Location:              Trailerpark After Dark 

                                  (835 Fith Ave San Diego CA 92101

      Details:                 Bring a friend and wear an ugly sweater. 


      Holiday Schedule- Moving our run to Thursday 12/27

      As I mentioned last week, given Christmas falls on a Tuesday we wanted your input on moving the run that week. The results from the poll are in and we will be moving the run to Thursday 12/27/2018 at 6:15 pm

      This Week’s Training

      We are in week 6 of the training program and week 2 of the Second Cycle.  Everything is continuing to build, primarily with Saturday’s long run.

      For new runners, or people returning after a long hiatus, these “middle” weeks can appear to be the hardest as the “SUCK Factor” (SF) can get pretty high.  This is because the runs (and overall weekly mileage) are getting longer each week, all while still building the base foundation. Don’t worry, keep your runs easy in nature, and stick with the program and you’ll soon reach that magic tipping point.  


      Specific training notes are:

      • Run//Walkers – No Change this week.  Keep your walks brisk, yet runs slow to keep that SF down!  Remember change from last week, Mondays are now INT and not WALK.
      •  Intermediate Runners – No changes this week.  Keep your runs solid and generally easy in nature.  Keep up the frequency 4x per week!
      •   PR Chasers  – Solid steady state runs Mon, Wed.  Tempo on Thur. Saturday’s long run up to 13 miles with a combo E10+LT3.  Pushing near 40 miles this week!  (Max out at 44 during week 10)

      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 - To La Jolla Cove (from Crown Point)

      From Crown Point, head North around Sail Bay to the ocean and head North into La Jolla along the beautiful “bike path” and neighborhood of La Jolla.  It’s an Out & Back, so turn around where your schedules tells you, but you can easily get all the way to the Cove for a 15mi run, or the Shores, and further if you wish.

      As Always

      We usually arrive 15-20 minutes before each group run to make ourselves available for questions, tips, etc..  We also plan to stay afterwards for as long as it takes to do the same.  This means I'll be at Tuesday runs by 5:45 PM and the Saturday runs by 7:15 AM.


      Please let us know if you have questions.


      See ya out there!


      Coach Aaron


      Detailed Meeting Locations

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


      Crown Point Shores Park (Southern Lot)

      3550 Crown Point Drive, San Diego, CA 92109 -  (Address is not exact)

      We'll meet at the Southern end of the most Southern parking lot in the grass area along the edge of the lot, closest to Ingram Street bridge.  Plenty of parking lot parking. There is a set of restrooms and water fountains in this end too.

      *NOTE  – between 11/1 and 3/31 the restroom at this parking lot is closed for the winter. There is a restroom at the other end of the Park just under a 1/4 mile away (you can easily walk/jog from our lot) and there is also a restroom at Fanuel Park which is about 1 mile into the run.  Keep this in mind if you find yourself having to go to the restroom as you near the parking area before the run.