Winter 2018 - Week 8 (12/18/2018)

by Aaron Adragna

NEED TO KNOW: Week 8

NEW LOCATION Tuesday @ 6:15p - County Admin Building / Waterfront Park


    Saturday @ 7:15 AM - LIBERTY STATION 

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

    Social Events:    Click  

    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 doesn't mean stop running, it simply means "Rest and Recovery.” 

    Weekend Fun Recap

    This weekend was jam packed with fun and it looks like everyone took full advantage of it. 

    • Holiday Half - We had a solid group run the Holiday Half this Saturday and it sounds like we had a bunch of PR's. Can't wait to hear more on Tuesday. 
    • Ugly Sweater Party - You came, you saw and you got your groove on. We had a huge group of people come out to the party and everyone brought their A-Game. Its always fun seeing everyone wearing something different than a technical tee. 
    • Santa Run - And for those that couldn't get enough we had another big group that made it to the Santa Run in North Park on Sunday. In true Black Flag spirit, they were all rewarded with the Double Double award. 

    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 6:15pm.

    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 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. It will provide 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 80 min.
    • 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 @ 6:15pm - County Admin Building / Waterfront Park

        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.

        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 afterwards for as long as it takes to do the same.  This means I'll be at Tuesday runs by 6 PM and the Saturday runs at 7 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 :)

         County Admin Building @ Waterfront Park

        1675 N Harbor Drive, San Diego, CA 92101 -  (Address is not exact)

        We will be meeting at the fountain on the west side of the county admin building. Street parking is free after 6 pm so park wherever you can find a spot. There is generally parking around on both N Harbor Drive and Pacific Coast Highway. There is a set of restrooms and water fountains in this area too. 1675 N Harbor Dr, San Diego, CA 92101 

        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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