Winter 2019 - Week 2 (11/9/2019)

by Aaron Adragna

NEED TO KNOW: Week 2

SATURDAY @ 7:15 AM - LIBERTY STATION

SOCIAL EVENTS:    CLICK    

ARTICLES:   CLICK   

SCHEDULE: CLICK   

DISCOUNTS: CLICK   

                                                  

______________________________________________

It was dark on Tuesday but that didn't stop us as we welcomed in week 2!  We had a great run taking us up along the beach followed by an amazing turnout at happy hour. It’s great to see so many new faces. We will continue to do the warm up and cool down each week. The flow of each of these activities will get better as everyone becomes more comfortable with it.  Now on to our Saturday run.  

First few weeks a bit different

Once again, the first few meetings will be a bit extended and the post will be longer because we'll have a lot to cover and review, also, to welcome all the new runners that keep on signing up.   

Last Saturday Social Event at RED WING 

 Last Saturday was our first social event of the season and as to be expected it was a total blast, The Black Flag social events are very informal and you are welcome to invite our friends out for the evening. They are a great way to meet new people that you might not normally find yourself running with on our training runs. Our next social event will be an ugly sweater party in December.   

Emergency Contact Information

As we kick the season off we want to make sure our runners are safe while out on the course. In preparation for an emergency please save Coach Aaron’s cell into your phone   619-405-1828. I hope you will never need it but in the event you do, it’s better to have it in your phone ready to go.

SIDE NOTE: My cell is for emergency and not for questions like “how many miles are we running this week”, “where are we running today” or “I’m tired, will you come pick me up”. Please direct all questions of that nature to the Contact Us section at the bottom of the weekly text you get and allow 24 hours for a response but we will get back to you. 

 Keep Warm, and Re-Hydrated

Remember, brings some warm clothes with you to the Tuesday night runs, and Saturday's if it's chilly.  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, while you should plan to eat your first 'healthy' meal within 2 hours. (We’ll cover more in-depth nutrition tips as we go along.)

Have Questions?

Specific and detailed questions about your training, injuries, schedule adjustments, etc. are always best answered in person.  Remember, us coaches usually arrive 15-20 minutes before each group run to make ourselves myself available for questions, tips, whatever.  We’ll also stay afterwards for as long as it takes to do the same.   Before the run is good, after the run is the best.

OPEN REGISTRATION & FREE TEST RUNS

Remember, we'll be taking sign-ups until 11/10/19 so pass on the information to friends, family, coworkers, etc.  For those who want to pass on detailed info to others, send them to the site:https://blackflagrunningclub.com/pages/calendar

TAKING SIGN-UPS ON SATURDAY 

Spread the word . . . we will be taking registrations and signups on Saturday after the group run. 

This Week’s Training

We are off and running in Week 2, so plan your runs based on the training schedule.  This is the 2nd week of the first training Cycle.

 For NEWER Runners - As we (quickly) reviewed on Saturday, the first 6-8 weeks are THE MOST IMPORTANT for your training as we are BUILDING A BASE.  This is the period when you make gains Physically, Mentally and Physiologically!  For newer runners, make it to week 8, and you're golden!!  Remember . . . GRADUALITY!!!  CONSISTENCY!!!  That means 1) don't overdo it.  2) Run your 4x per week.  For Everyone - it is OKAY to walk - at any time.  If you are a Run/Walker, then you MUST alternate walking.  

Runkeeper CLICK

Click on image to see how to setup runkeeper:

 For Intermediate Runners and PR Chasers, we’re still in “Base Building” mode.  These runs are still generally easy in nature while we slowly build mileage.  Take these weeks to let your body (and mind if needed) focus and or recover if you are coming off a big race.  We have plenty of time ahead of us ;)

Specific Training Notes for Week 2

  • Run/Walkers – as we announced last week, the first week or two is used to determine which Interval Group you should be in – the A group is doing 4/1 and the B Group is doing a 4/6 interval.  Keep your walks “Brisk” and your runs “Very Easy / Jog”.
  • Intermediate Runners – Base building!  Plan on easy, steady run for the scheduled distance.  Do not over do it! Remember, SLOW DOWN.  You are likely running too fast and if you’re new to long distance running, this will catch up to you in a few weeks.  Again, it is okay to take an occasional walk break here and there.  Maybe 1min worth at the turnaround?  Or 30sec on 10min intervals.   
  • PR Chasers – For the first 2 weeks, we’ll be keeping our runs solid in nature, so nothing special yet.

 

SATURDAY @ 7:15 AM - LIBERTY STATION

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

NOTE: Please note that when I send Map Links, the runs MAY contain mileage further than your prescribed run or will start counting mileage from a different point on the map.  This is so I can use one map for many different mileages.  Please refer to your training schedule for the correct mileage and always meets that the location listed in the NEED TO KNOW section.

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 7:00 AM.

As always, please let us know if you have questions.

See ya out there!

 Coach Aaron

Meeting Locations

This is where we are meeting for our group runs so don’t get lost ;)

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

Back to Winter 2019