Winter 2018 - Week 9 (12/29/2018)

by Aaron Adragna

NEED TO KNOW: Week 9

SATURDAY @ 7:15 am - Balboa Parks Fountain 

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      Hey everyone!

      This is the last run of 2018, and one of the longest run of the season. We are going to take you through some interesting parts of San Diego. This is going to be an exciting day, looking forward to seeing you all out there.  

      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. 

       More social media & future sponsorship  

                       

      We are always scouting out new opportunities to improve the club and bring new benefits to our members. As I am sure you can imagine our social media presence is particularly important to potential sponsors. If you are so inclined we would love to have you follow up on our social media channels, tags us and use some of our hashtags: #BlackFlagRunningClub and @BlackFlagRunningClub. Every post helps. Thank you in advance for your help in building the next big thing to hit San Diego's running community.  

      Hangover Run - Tue 1/1/2018 / Everyone is welcome!

      Next Tuesday is New Years Day and it just happens to fall on a Tuesday. We are still running and have opened this run up to anyone that wants to start the year off on the right foot. Invite your friends and family out on Tues to come run with us and please share it. 

      https://www.facebook.com/events/284784192396426/

      Pasta Party 

      It's a tradition to have a big pasta dinner the Friday before a big race. Please join us at Mazara Trattoria on Friday 1/18/19 at 7:15am. Friends and family are welcomed but please let us know no later than Thursday at 4:00pm if you are coming so I can let the restaurant know. Please RSVP on Facebook at teh link below:

      https://www.facebook.com/events/937054873349408/


      Back Up, But Be Careful

      This week is very tricky for most of us who are truly taking time away for the holidays.  This would have been the perfect recovery week, but we didn't set the Carlsbad Half Marathon date...  You are supposed to be ramping things up, but hard to do during the holidays.  (Plus, you could always use it as an escape to get away from the craziness for a little bit...) so it’s all relative.

      We’re into week 9, Phase 3 of the Training and it’s going up pretty steep from here on out with 2.5 weeks of long, hard runs.  Be ready to push yourself good.  At the same time, if you missed (or going to miss) a lot of running due to the holidays, then ease into it.  The schedule is designed for optimum conditions (meaning you’ve kept up with all of the training and runs)   If you have to cut back on some intensity or mileage, do so – it’s not going to kill your chances to run a strong race.

      This Week’s Training

      This is Week 9 and is back up in overall training: intensity, mileage, frequency.  The next 2 weeks are the final build-up to the long run, with some great tempo and speed workouts in between.  These next 2 weeks can provide you with some very effective training.  We’ll end the last week and a half with a Taper (which is also important).  Make your Tempo runs count, keep those long runs nice and steady and long, and start to mentally think about your race.

      Specific training notes are:

      • Run/Walk Group: Up AGAIN to a new set of intervals going to a 2/8 and a 2/13.  This is very decent Jump as you move to the next interval set (10min and 15min respectively) But guess what, YOU CAN DO IT MUCH EASIER THAN YOU THINK.  **IN addition, you’re mid-week runs are going up to 60 minutes each.
      • Intermediate Group: You’re also adding a mile to each of the mid-week runs.  In addition to gearing up for the longest long run of the season (but not THE longest of the program ;)  We’ll also introduce a bit of TEMPO INTERVALS to the Tuesday workouts.
      • PR Chasers Group: Bumping your mid-week mileage up by 1 mile each running day. Thursdays will become TEMPO runs as well.  Your long runs are really cranking up there in the 14-15 mile range.

      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 - BALBOA PARKS FOUNTAIN 

      I hope everyone is excited for Saturday's run. I'm excited about it because it includes 4 bridges, and the option to visit a forgotten cemetery. I have a feeling it's going to be a favorite, but know in advance it's challenging...in a good way! :) 

      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.

      Have a great week everyone!

       Coach Aaron

        (619)405-1828

      Detailed Meeting Location:

      Balboa Park's Bea Evenson Fountain

      1875 El Prado, San Diego, CA 92101

      We will meet the main fountain in Balboa Park, there is plenty of parking behind the Reuben H Fleet Science Center or behind the San Diego Museum of Natural History 

      Back to Winter 2018