Winter 2021-22 - Week 5 (Sat)



    • Meet: Crown Point Shores -
    • Run: To La Jolla Cove (from Crown Point) - Click
    • Coffee w/Friends at Crown Point Coffee







      Get excited friends as we have a fun weekend ahead of us.

      This weekend we will be adding a little extra mileage to our long run as we prepare for Carlsbad Half Marathon but we are not forgetting to have a little fun along the way. We have two ways to meet some of your fellow runners this weekend,  post run we will be grabbing coffee at Crown Point coffee which is walking distance from where we are meeting and on Saturday afternoon at 4pm we will be hitting up fall brewing in north park. We hope you will throw on your holiday sweater and com join us. This is an open event so encourage you to invites friends and family.

      Looking forward to seeing everyone this weekend.

      Coffee with Friends 

      This Saturday after we finish up we will head over to Crown Point Coffee only a few blocks away. The place next door also has amazing Acai Bowl with peanut butter. If you haven’t had them before you are in for a treat.


      See you there:

      Crown Point Coffee

      3510 Ingraham St

      San Diego 92109    



      As you might have heard from years past we often host one of the most amazing holiday parties ever but due to Covid things have been a little difficult to pull together. So we are switching things up a little and hosting a Saturday meetup this week at 4pm. I know is soon but if we don't do it this Saturday it will not happen until next year because we have races happening every weekend until new years. Come on out, wear an ugly sweater and lets talk about anything but running for a few hours see full details below:   

      This is an open event so please feel free to invite out a friend out. 

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

      Date:                   Saturday, December 4

      Time:                   4:00 pm

      Location:             Fall Brewing 

                                 4542 30th Street San Diego CA 92116

      Details:                 Bring a friend and wear an ugly sweater. 


      Holiday Schedule- Moving our run to Sunday 

      Now that  Thanksgiving has passed we look forward to the next set of holidays that fall at at the end of the month for both Christmas and New Years. Given our long runs are normally on Saturday and the most important part of the training program we will be shifting the runs on 12/25 to Sunday 12/26 @ 7:15am and 1/1 to Sunday 1/2 @ 7:15am. Just wanted to remind everyone well in advance for the change in the schedule. 

      This Week’s Training

      We are in week 5 of the training program and week 2 of the Second Cycle.  Everything is continuing to build, primarily with Saturday’s long run.

      For new runners, or people returning after a long hiatus, these “middle” weeks can appear to be the hardest as the “SUCK Factor” (SF) can get pretty high.  This is because the runs (and overall weekly mileage) are getting longer each week, all while still building the base foundation. Don’t worry, keep your runs easy in nature, and stick with the program and you’ll soon reach that magic tipping point.  

      Specific training notes are:

      • Run//Walkers – No Change this week.  Keep your walks brisk, yet runs slow to keep that SF down!  Remember change from last week, Mondays are now INT and not WALK.
      •  Intermediate Runners – No changes this week.  Keep your runs solid and generally easy in nature.  Keep up the frequency 4x per week!
      •   PR Chasers  – Solid steady state runs Mon, Wed.  Tempo on Thur. Saturday’s long runs are up to 13 miles with a combo E10+LT3.  Pushing near 40 miles this week!  (Max out at 44 during week 10)

      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 - To La Jolla Cove (from Crown Point)

      From Crown Point, head North around Sail Bay to the ocean and head North into La Jolla along the beautiful “bike path” and neighborhood of La Jolla.  It’s an Out & Back, so turn around where your schedules tells you, but you can easily get all the way to the Cove for a 15mi run, or the Shores, and further if you wish.

      As Always

      We usually 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 5:45 PM and the Saturday runs by 7:15 AM.


      Please let us know if you have questions.


      See ya out there!


      Coach Aaron


      Detailed Meeting Locations

      This is where we will meet on Tuesday and/or Saturday:


      Crown Point Shores Park (Southern Lot)

      3550 Crown Point Drive, San Diego, CA 92109 -  (Address is not exact)

      We'll meet at the Southern end of the most Southern parking lot in the grass area along the edge of the lot, closest to Ingram Street bridge.  Plenty of parking lot parking. There is a set of restrooms and water fountains in this end too.

      *NOTE  – between 11/1 and 3/31 the restroom at this parking lot is closed for the winter. There is a restroom at the other end of the Park just under a 1/4 mile away (you can easily walk/jog from our lot) and there is also a restroom at Fanuel Park which is about 1 mile into the run.  Keep this in mind if you find yourself having to go to the restroom as you near the parking area before