Winter 2021-22 - Week 2 (Sat)



SOCIAL EVENT SATURDAY 11/13 @ 7:15 pm - Redwing 





    Good Morning Team,

    This is the last week for the free runs so if you know anyone that wants to join this is the time to come see what we are all about. Registration for the current Winter Season is set to close on Sunday night.

    We are starting to get into the swing of things and although this is the 2nd Saturday run due to the race last week it’s going to feel like our first Saturday meet up. We are still in the base building phase so remember we are taking these runs slow and steady.


    We have not had a social event in a long time so we are going to give it a go this weekend and see how it goes. Please join us on Saturday evening at 7:15pm at Redwing Bar in North Park located at 4012 30th Street San Diego . This get together has always been a crowd favorite and hope we can hang out with a few of our new runners. See you there.  


    The first few meetings will be a bit extended because we'll have a lot to cover and review, in addition to welcoming all of the new runners that keep on signing up.  Also, plan on the amount of detail in these post to decrease once we get things up to speed.  There will be less speak and more run as we progress and usually by about week 2 or 3 we're in full speed with mostly running! So, with that . . .


    Spread the word . . . we will be taking registrations and signups through Saturday. 


    One good thing about running is that it’s relatively easy to get ready, get dressed and pack up.  While not the “cheapest” sport, it’s pretty straightforward. Now, actually GETTING OUT THE DOOR . . . that’s one of the hardest parts of this adventure you’re on.  More on that later.

    • Running Shoes*

    • Running Attire / Clothing**

    • Water / Aide for after the run.  Many bring a sports drink, water bottle, etc.

    A few other points that may help:

    • Yes, we do run in the rain (just incase there was any question about it)

    • Dress as it’s 10-15deg warmer than it actually is, for the actual run.

    • Plan to bring some warm/dry outerwear that you can leave behind (more on “Clothing Tubs” below).  Jacket, sweatshirt, sweatpants / warm ups, etc.

    * Shoes - we will be having a shoe clinic within the first few weeks so if you are in need and not sure, hold off.  You’ll be fine for a bit.  Do NOT just go out to Dicks Sporting Goods and get the coolest looking, least expensive shoes.

    ** Clothing / Attire - similarly, we’ll be reviewing this during our “Running 101” clinic that happens in the first few weeks.  Generally speaking, it’s athletic, moisture-wicking “technical” or “dri fit” type of stuff.


    Remember, we'll be taking sign-ups until 11/14/21 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:


    For NEWER Runners 

    As we (quickly) reviewed on Tuesday, 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:


    We are off and running in Week 1, so plan your runs based on the training log.  The training program calls for 4-5 days per week, so don't feel obliged to get a "Great workout" on the first and every run.  It is the long haul that counts!  You will hear us say this over and over.


    For Beginners and Intermediates, we are in our "Building Phase" for the first 6-8 weeks.  This is the time it takes for your body and “systems” to get up to speed with long distance running.  You’ll hear me say it often, but if you can make it through the first 8 weeks, your chances of success go waaayyy up.   Consider it boot camp!  Even more, beginners & Entry level intermediate runners (those of you who haven’t been running lately or ever) - The first 2-4 weeks shall be VERY EASY to slowly ramp into it.

    • Run/Walkers – This week will be sort of a test, to determine which Interval Group you will be in, A or B.  The A Group will be on a 4/1 interval (It’s actually Walk/Run during the runs) with the B group on a 4/6.  The idea is for you to go out and test the different intervals. Coach Yayoi will review in more detail at the group runs.

    • Intermediate Runners – Nothing special here, just go out and run ;)  HOWEVER . .  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.  One more thing – 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  – Remember, this doesn’t mean you’re simply fast*.  It just means you have a good base and are ready to run out the gate.  This week is full of simple easy but solid runs.  

     *For those of you “seasoned” already and coming off of some recent races, you will simply pick up with the training program and keep your runs solid and strong (but easy when it calls for it ;)  If this pertains to you, then the PR Chasers schedule may be the one to follow.  

    FOR EVERYONE – After our group chat tonight, we will be breaking off into our Individual Groups, just listen for the announcements.  Each Coach will review in general the overall approach.  We will do the same on Saturday.   


    Next Saturday will be our first social event of the season. 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 get away to meet new people that you might not normally find yourself running with on our training runs. See the social link above for details.  


    Above are the run maps and the group run locations.  At the very bottom of this post are detailed instructions on the meeting locations.


    SOCIAL EVENT SATURDAY 11/13 @ 7:15 pm - Redwing 


      We'll usually arrive 15 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 6:00 PM and the Saturday runs at 7:00 AM.

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

      See you Tuesday tonight!

      Coach Aaron


      Detailed Meeting Locations 

      Bonita Cove Park

      907 W Mission Bay Dr. San Diego CA

      Bonita Cove Park  907 W Mission Bay Dr. San Diego CA 92109 – Upon entering the parking lot head to the most western side of the lot. There is plenty of parking and we will congregate across the street near the water. Please use the crosswalk and use caution when crossing the street.