Winter 2019 - Week 5 (11/26/2019)

by Aaron Adragna

NEED TO KNOW: Week 5

Tuesday @ 6:15 pm - De Anza Cove, Mission Bay

Saturday @ 7:15 am - Shelter Island to Hilton Bayfront Hotel

  • Meet: Shelter Island / Fishing Pier, http://bit.ly/zw43Sl
  • Map: Shelter Island to Hilton Bayfront, 6.75mi One Way - CLICK   
  • Coffee Hour - Social: Jennings House Cafe, 1018 Rosecrans Street, San Diego, CA 92106  After our run, we will head over to Jennings House Cafe for Coffee Hour which is located 1 ½ miles from the Shelter Island Fishing Pier

 

Social Events:    Click  

Articles:   Click

Schedule: Click  

Discounts: Click  Updated

                         

______________________________________________

 Hi everyone! 

The season is moving along great!  We ended last week with our '10k fun run' and those numbers will help set us on some new training goals. See the follow-up link below about the 10k. If you missed the 10K and did it on your own no problem. I have a sheet where you can fill in your time and we will track it for you.

You will also notice as we head into Week 5 that the level of effort on your runs should be a little easier than when we started. This is good news as it means we are starting to develop a base which is step 1 of the training and now we move into next phase where we begin extending the amount of time we spend on your feel. This is where the long runs start to be extremely important. Everyone is doing awesome, keep it up! 

Results for the 10K

Before we meet on Tuesday, you will want to look at your finishing time for the 'timed 10K' and put it into the pace calculator. See all the details here.  

Holiday Social / Ugly Sweater Party

 Holiday Social

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:https://www.facebook.com/events/275557780038687/

 

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

Date:   Saturday, December 14th, 2019

Time:  7:15 pm

Location:  Trailerpark After Dark 

                (835 Fifth Ave San Diego CA 92101) 

Details:  Bring a friend and wear an ugly sweater.  

Notes on the Training Schedule, Intermediate Runners

You may have noticed I put a small range in the recommended miles.  For instance, below, I have 7-9 miles for the long run this Saturday.  The recommended mileage is 8. (right in the middle, which is the goal) If you are on a more gradual build, coming off an injury or sickness, then doing 7 is okay.  If you are well trained and feeling good, but you don't want to follow the PR Chaser's schedule by pushing it to 9, you’ll be okay. This can be applied to some of your other runs.

PR Chasers - Tempo Run

We’re doing a Tempo Run this week!  If you want to know how fast you should be running, plug your 10k time from last weekend into the McMillan Calculator (http://www.mcmillanrunning.com/) and click the training paces tab in the upper right. Your range will be listed under Tempo Run. For example; if you ran a 48:00 10k last weekend (7:43/mi) your tempo range should be 7:41-7:59/mi. You might also want to look over this weeks article   Click

Feeling Sick, Vacation, Missing Runs?

Don’t worry. Keep your head up and know that...YES, you can miss runs up to 2 weeks before having negative effects.  Keep your eyes peeled for an “informational post” regarding this subject.

This Week’s Training

We are in week 5 of the training program.  This is a BIG week for many as we enter into Phase 2 of the training cycles.  This is where the mileage starts to pick up for everyone.  Specific training notes are:

PR Chaser's will continue with tempo and strong runs.  Overall mileage increases are: Intermediate weekly mileage will go from 17-18 to 23-25, and PR Chaser's will go from 25-26 to 30-35 miles.       

  • Run/Walkers – Intervals go up for the Carlsbad half marathon training group (12 week group) to 2/3 and 3/7.  This means A group now transitions to more running than walking.  For the San Diego half marathon training group (20 wk group)  you are staying on 2/3 and 4/6 for one more week. One last time . . .most new interval runners walk too slow and run too fast during their intervals - and it will become more important now.
  • Intermediate Runners – Tuesday and Thursday runs will bump up to 5 miles. Saturday’s long run will be the longest at 7-9 miles.  Still though, keep all of your runs solid, but Easy in nature.  If you have to take a walk break every once in awhile, that’s still fine!
  • PR Chasers – Overall weekly mileage is up again and getting more Specialty runs in.  Tuesday will be a continuous TEMPO Run while Saturday’s long run will be the first “LSD + LT” run which we’ll explain in more detail at each of the runs.

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.

Tuesday @ 6:15 pm - De Anza Cove, Mission Bay

Starting at almost the end of the Mission Bay Boardwalk at De Anza Cove, run South on the busy and popular concrete pathway on an Out & Back Run.

o    Mission Bay Loop, 8.0mi – http://bit.ly/ep1zVc

 

Saturday @ 7:15 am - Shelter Island to Hilton Bayfront Hotel

Enjoy the water's edge and Marina District along Shelter Island all the way to downtown, through Seaport Village and towards the Hilton Bayfront Hotel to your turnaround point.  Add on Ash Street + 6th ave for a hill, or add-on Harbor Island for flat mileage.

o  Add-on: Fast Harbor Island, 3.25mi - http://bit.ly/123Idt9

o   Add-on: Hilly Ash & 6th St Hill, 3.5mi - http://bit.ly/123IoVo

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 afterward 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 7:15 AM.

Please let us know if you have questions.

Ciao for now!

Coach Aaron

 619-405-1828

 

Detailed Meeting Locations

This is where we will meet on Tuesday and/or Saturday. Don’t get lost :)

 

De Anza Cove/Mission Bay

2750 De Anza Rd, San Diego, CA 92109

Go all the way to end of N. Mission Bay Drive (towards the golf course / mobile home park), turn left onto De Anza Road (towards cul-de-sac) turn left into parking lot.  We'll be in SE corner, near pavilion across from bathrooms, but along the parking lot.  http://bit.ly/tGLDPn

 

Shelter Island, Shoreline Park / Fishing Pier

1720 Shelter Island Dr, San Diego, CA 92101

Will meet in the SW end of the fishing pier parking lot, which is about 1/2 way down the Island (heading South).  Please refrain from parking along the West side of the parking lot near the Pier & Store.

http://bit.ly/zw43Sl

*This is a public fishing pier and park which is busy in the early weekend mornings, and we simply cannot take over the entire place.  There is PLENTY OF PARKING along the entire lot of Shelter Island.  Please walk some if you have to.  It may even warm you up :)

 

Back to Winter 2019