Winter 2021-22 - Week 6 (Tue)

by Aaron Adragna

NEED TO KNOW: Week 7

Tuesday @ 6:15 pm - Liberty Station 

  • Meet: Liberty Station: 2753 Cushing Rd San Diego CA 92106 CLICK 
  • Map: CLICK
  • 7:30p - Social: Liberty Public Market;  After our run, we will head over to Liberty Public Market for Happy Hour which is a short walk from our meeting spot.    

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

ARTICLE:   Click

SCHEDULE: CLICK   

                         

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    Hi everyone!

    We had a great long run on Saturday. The weather was on point and perfect running weather. We have another set of great runs planned for you this week and the opportunity to cover a big portion of the Carlsbad Half Marathon course.  

    Recap: Holiday Get Together

    We wanted to take a moment and thank everyone  that came out to the Black Flag Running Club’s holiday party. I know it was a little different this year but I think the location and time actually worked out relatively well. Thank you again everyone that made it out and after talking with the group I think we got a few good ideas for future social activities.

    Long Run Pace

    “The long run is a staple in almost every runners 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 slow, 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.”

    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 to 2/3 or 2/7, 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.

    Tuesday @ 6:15 pm - Liberty Station 

    • Meet: Liberty Station: 2753 Cushing Rd San Diego CA 92106 CLICK 
    • Map: CLICK

    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:

    Liberty Station (NTC)

    2670 Cushing Road, San Diego, CA, 92106

    At the corner of Dewey Road and Cushing Road, there is a huge grass park area with multiple parking lots all around.  We’ll meet in the grass area near the actual park parking lot.  There are restrooms and water fountains at this lot.

    http://bit.ly/cvkwhT

    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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