Rockin’ ‘n’ Runnin’ Training

“To love is to will the good of the other.

Welcome to the information page for registered participants in the Rockin’ ‘n’ Runnin’ Half & Full Marathon Training Programs.

Weekly Information

Welcome to Taper Town!
Date/Time:
Saturday, May 21st @ 6:30AM
Location: Hospitality Point (parking map)
Weekly Newsletter: Week 20

Full Marathon
C| 2-hour max B| 14 miles A| 16 miles
Run Map

Half Marathon
All Groups: 2 hours max
Run Map

RSVP for the Pasta Dinner

When: Friday, June 3rd 5:00PM-8:00PM
Where: San Diego Marriott Mission Valley
(8757 Rio San Diego Drive, San Diego, California 92108)
Why: Carbs, cool running friends, and coaches are always the best after a successful season of training!
What to wear: Casual, classy, or comfy

RSVP HERE

San Diego Rock n Roll Marathon June 4th & 5th!

SDTC is looking for volunteers the weekend of June 4th & 5th at the San Diego Rock n Roll Marathon! If you are not running and can help, please do! Friends and family are also invited to volunteer with you! It’s a great opportunity to give back to the running community. Click HERE for more details.

Half Marathon:
Training Schedule

Marathon:
Training Schedule


Foam Rolling & Stretching Routines

Some of you had asked during the Zoom Meeting last week for some video suggestions/recommendations on foam rolling and stretching.

Click here to view a foam rolling exercise provided by Coach Jason.

Coach Matt’s pre and post run flexibility:
Pre-Run Stretch Routine: Click here
Post-Run Stretch Routine: Click here

 


Program Schedules & Training Groups

Pace Groups

A Group (7 min / mile and faster) = Yes
B Group (7:30 to 9:00 min / mile) = Kiss
C Group (9:30 min / mile and slower) = Heart

Mentoring Program – Sign up for a mentor!

First time in the RnR Program? Want personalized attention? We have experienced marathoners that can help! Contact Jamie Fryrear at jamiefryrear@gmail.com for more information.

Useful Links

Social Media

RnR Training Facebook group
SDTC Facebook group
Follow us on Social Media

Volunteering – Make a Difference!
Volunteer Here

Saturday runs are a success thanks in part to our terrific volunteers and drop kings who supply and staff the water points for all runners.  They get up early, provide a great service for all of us, as well as cheer us on. Encourage friends and family to sign up, or give back on a weekend that you are not running!

Training Calculators and Charts
Recovery Run Paces – Use a recent 10k time to calculate your easy run pace.
Jack Daniels 800s – Given a recent 10k time, look up what you should be running your 800s in.
Heart Rate Training Zones – Given your age or a recent test, this calculator will give you an indicate of your target heart for various workouts.
Race time Prediction – Given a recent race performance, this will give you an indication of what you could do at another distance.
Other helpful links
Track Etiquette & Tips – Best practices for running on the track
Rehab United Stretches – View video of our Saturday morning stretches
Rusty’s Running Injury Free YouTube Videos – View Videos of Rusty’s Dynamic and Static Stretching, Ice Massage and Ice Pack, Self Massage and Foam Roll, Anatomy and Biomechanics of Running
Weekly Running Groups 2022 – Looking for someone to run with? Check out this link!
Choline Electrolyte Drink – What to learn more about Choline and how it can help in your long run?
Nutrition
Ingredients for the Long Run – By Kim Mueller, SDTC Nutritionist

Contact

Name Position Email Phone
Paul Greer Director, Metro Coach pauliegreer@gmail.com 858-573-1500
Bill Aaron Asst Director; Metro Administrator billaaron@hotmail.com 619-209-1372
Matthew Deja Half Marathon & Next Level Training Coach sdtcnextlevel@gmail.com 989-565-0241
Meriah Earle North County Tuesday Evening Coach meriahearle@gmail.com
Stephen Burch Metro Volunteer Coordinator sdtcvolunteer@gmail.com 619-997-8061
Jamie Fryrear Mentor Coordinator jamiefryrear@gmail.com 619-549-9065
Uyen Phu
Elaine Sanders
Weekly Newsletter Coordinators communications@sandiegotrackclub.org 619-665-2411
215-290-7170
Jessie McBride Membership membership@sandiegotrackclub.org 303-775-2138

Meet the Coaches

We have a very talented coaching staff at RnR. Get to know our RnR coaches and read their bios:

Meet the Coaches

 

Paul Greer – RnR Program Director
Bill Aaron – RnR Marathon Program Coach & Assistant Program Director
Matthew Deja – Half Marathon Program & Next Level Training Coach
Boston Marathon Training Program Coach