Winter 2019 - Week 7 (12/14/2019)

by Aaron Adragna

NEED TO KNOW: Week 7

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

 

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

Articles:   Click

Schedule: Click  

Discounts: Click

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 Hi everyone!

We had a great run on Tuesday and the temperature was just about perfect. We have another fun run planned for you this week and the opportunity to cover a big portion of the Carlsbad Half Marathon course.  Looks like we will have a smaller group as there will be a lot of people running the PB Santa Run. 

Remember we also have our Holiday Pary this weekend. Look forward to seeing everyone and rumor has it we might have a gift for you. 

Holiday Social 

Our December social event will be on Saturday, December 14, 2019 at 7:15pm.

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. 

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 slowly, 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 14, 2019 at 7:15pm.

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. 

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 afterwards 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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