Winter 2018 - Week 7 (12/15/2018)

by Aaron Adragna

NEED TO KNOW: Week 7

Saturday @ 7:15 am - Carlsbad Southbound (From Magee Park) 

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

Articles:   Click

Schedule: Click  

Discounts: Click

                          

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Hi everyone!

We have a busy weekend ahead of us a training run in Carlsbad, some people are racing, our holiday party on Saturday evening and the North Park Santa Run on Sunday. Looking forward to doing all these fun things with you guys this weekend. The run we have set for Saturday is going to be a great opportunity to cover a big portion of the Carlsbad Half Marathon course.  

Good Luck Holiday Halfers 

We have a big group running the Holiday Half this weekend and we want to wish everyone an amazing race. Looks like the weather will be awesome and the course is ideal for PR's. Take lots of pictures and wear your club shirts.

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 rest.  A few weeks ago, we measured a 10k timed run. This allows us to calculate training paces. 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 runner's 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 

Our December social event will be on Saturday, December 15, 2018 at 7:15pm.

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.   

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. 

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 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. Everyone is UP one more week. This will be the last solid push before a rest & recovery 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 post are detailed instructions on the meeting locations.

Saturday @ 7:15 am - Carlsbad Southbound (from Magee Park)

This covers a good portion of the Carlsbad Half Marathon. Starting at Magee Park in Carlsbad, run down the coast and back. (The Carlsbad Half Marathon turns just past Breakwater. This map goes further to a 4.75mi turnaround from the Magee Park start)

As Always

We will arrive 15-20 minutes before each group run to make ourselves available for questions, tips, etc.. We also plan to stay afterward for as long as it takes to do the same. This means I'll be at Tuesday runs by 6:00 PM and the Saturday runs by 7:00 AM.

Please let us know if you have questions.

Talk to you all later!

 Aaron Adragna

 619-405-1828

Detailed Meeting Locations

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

 

Magee Park (Carlsbad)

258 Beech Ave, Carlsbad, CA  92008

DO NOT PARK AT THE SMALL PARKING LOT FOR THE PARK OFF GARFIELD (ALONG THE WEST SIDE OF PARK), OR BEECH (THE LOT ACROSS THE STREET).  PLEASE find public street parking on the nearby neighborhood streets on Garfield, Beech, Ocean St., or Cypress.  Plan an extra 5-10 minutes to park and walk. This is one of those "very nice runs", but the only way we can do it is to deal with some parking issues. There is a restroom and water fountain in the park. PLEASE BE KIND AND QUIET AND RESPECTFUL TO THE COMMUNITY! http://goo.gl/maps/HWChx

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