Winter 2021-22 - Week 10 (Sat)


2022 Spring Season Registration is OPEN

  • Members only / Save: $15 off your registration ($10 Early Registration + $5 off with Code)  

  • Discount Code: NewYears2022
  • Save: $5 off
  • Expires: 1/9/2022
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SATURDAY @ 7:15 am -Carlsbad Course Preview Run

    ARTTICLES:   Click

    (Please Read) RACE PREP: CLICK




      Hey everyone!


      Well this is the last Saturday run of the Winter season and will be be heading up to Carlsbad to run the first part of race itself. This is a great run because it give you a first hand view of what to expect on race day. There is no bathrooms at the start of this run so please try and plan ahead. 

      See y'all in the morning. 

      An important note about the next couple of weeks: I have heard a number of people mention some minor illnesses (cough, cold, etc).  This is not uncommon since all of the running we have been doing does take a bit of a toll on your immune system. Whether you have been feeling this way or not, it's critical to take some recovery/preventative measures to make sure whatever has been going around isn’t in your system come race day.

      Some things to do:

      • Hydrate: Hydrate a lot.
      • Consume: lots of vitamins and antioxidants - Vitamin C is always a really good option. Throw a couple packets of Emergen-C in your water. Eat a side salad with dinner. Etc.
      • Eat: hearty but nutritious meals. You don’t have to overeat but it's important to provide your immune system with enough fuel. Some good options are whole grains, pastas, potatos, fruits, and the like. Something that is nutritious and that will keep you feeling satisfied for a few hours. For example, maybe do a chicken breast and big baked potato for dinner with a salad. Maybe a little bit of chocolate for dessert.

      Those are just some examples. The heartier you eat this week, the better your body will recover from all of the training. You're also more likely to be able to fight off and/or prevent whatever this bug is that's been going around.

      We are running up at the race course on Saturday and also reviewing the start area and race morning info for 5-10min. This should assure that everyone has all the important race day information!

      Black Flag Running Club - Spring Season is Open and Early Bird in effect!

      Tell your friends! It is the perfect excuse to stick to their New Year’s Resolutions!  Our next training season is posted online and taking signups.  This is our Spring Season for the La Jolla Half and/or Rock n Roll Half/Full marathons.  

      Members only / Save: $15 off your registration ($10 Early Registration + $5 off with Code)  

      Discount Code: NewYears2022

      Friends and Family / Save: $5 off

      Expires: 1/9/2022 

      This Week’s Training

      We are in Week 10 and beginning the Taper & Race Preparation for the next 2 weeks until race weekend.  This is where we begin to cut back in overall (weekly) intensity, a bit on mileage (Long run), and increase your carbohydrate/fuel intake.

      • Run/Walk Group – Congrats! You are INCREASING one more time to the final interval set.  A group is doing 1/9 and B group is doing 1/14 and obviously at a near full time!  Last LONG run this weekend of 100min.
      • Intermediate Group – Overall, no change this week.  One last Tempo Run this week, and easy long run of 8-10mi this weekend.
      • PR Chasers Group – Overall, no change this week. One last Full Tempo run on Tuesday. Final easy, long run of 10-11mi this weekend.

      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 - Carlsbad Course Preview Run

      Starting in the beautiful “Plaza Camino Real Mall” parking lot, run a portion of the Carlsbad Half Marathon race course.

      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


      Detailed Meeting Locations

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


      Plaza Camino Real Mall (Carlsbad),

      Parking Lot**

      Meet in the Southwest corner of the Plaza Camino Real Mall parking lot, which is precisely where the Carlsbad Half/Full marathons start.  Enter from the West side off of S Vista Way or the South side off of Marron Rd – come down to the SW corner.  Plenty of parking!


      WARNING** - There are no restrooms or water fountains here at the start area.  I hit every single store/shop in the adjacent center and nothing will be open.  There is a porta potty at the small park at the corner of Jefferson & Marron which you’ll be able to hit on the way out during the run, or hit it when driving into the area.  PLEASE PLAN AHEAD.  We will have water/aide setup at the cars when you return, but also good to bring your own recovery as usual.  Once you get onto the course, there are numerous restrooms, public shops, Starbucks, and water fountains.