Rockin’ ‘n’ Runnin’ Training

“A Road Shared is Success in Running”

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

Weekly Information

ROCK N ROLL MARATHON & HALF MARATHON
Date/Time: June 3rd @ 5:30 am
Location: Balboa Park – 6th Ave & Laurel St Map
Weekly Newsletter: Week 22
Notes:
— SDTC’s RnR Training Program will be meeting at 5:30am this Sunday, June 3rd at the end of the Laurel/Prado Street footbridge at the corner of 6th avenue and Laurel street in Balboa Park. Please listen for Coach Paul’s voice over his bullhorn beginning at 5:30am. Our 2018 Synchrony Financial Rock N Roll Full and Half Marathon pacers will be there too. See everyone there this Sunday at 5:30am sharp.

Friday, June 2nd
SDTC RNR Expo Booth – Volunteer!
21st Annual RnR Pasta Dinner – Sign Up!

Saturday, June 3rd
SDTC RNR Expo Booth – Volunteer!

Sunday, June 4th
SDTC RNR Marathon Water Station – Volunteer!
Runner Pre-Race Meetup 5:30am @ 6th Ave & Laurel St
Finish Line Booth – Stop by for recovery snacks & foam rolling!

Maps:

End of Program Survey
Tell us what we did well, and help us make next year even better!
RnR Program Survey

Pasta Dinner – June 1st @ 5pm! RSVP needed!
Join us for the annual Rockin’ ‘n’ Runnin’ Training Program end-of-season celebration! The Pasta Dinner will be held on Friday, June 1st at 5pm at the Scottish Rite Event Center (1895 Camino del Rio S, San Diego, California 92108).
— Rockin’ ‘n’ Runnin’ members are FREE
— $10 for adult guests**
— $5 for child guests**

Pasta Dinner RSVP

Program Schedules & Training Groups

Pace Groups

A Group (7 min / mile and faster) = Aerosmith
B Group (7:30 to 9:00 min / mile) = Kool & the Gang
C Group (9:30 min / mile and slower) = Oasis

Schedules

Training Schedules
Seminar Schedule
Weekly Running Groups

Next Level Training Program

Are you looking for your next Personal Best? Are you on the verge of obtaining a Boston Qualification? Are you searching for more? More workouts, more personal attention, more ways to improve? Are you ready to take your training to the next level? Email the coach: sdtcnextlevel@gmail.com

Read more about our new Next Level Training Program: Next Level Full & Half Training Program

Mentoring Program – Sign up for a mentor!

First time in the RnR Program? Want personalized attention? We have experienced marathoners that can help! Contact Steve Scott at sdkurri17@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.

Nutrition

Marathon Nutrition: Mistakes to Avoid – By Kim Mueller, SDTC Nutritionist

Ingredients for the Long Run – By Kim Mueller, SDTC Nutritionist
Daily Nutrition & Fueling – Summary of seminar by Suzanne Smith

Contacts

Name	Position	Email	Phone
Paul Greer	Director, Metro Coach	pau liegreer@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
David Hutchinson	Boston Marathon Coach	rnrboston@gmail.com
Jason Polman	Mountains 2 Beach Coach	jason@jmpfitnessandperformance.com	760-672-0317
Ken Myers	North County Tuesday Evening Coach	kpmyers9904@icloud.com
Stephen Burch	Metro Volunteer Coordinator	sdtcvolunteer@gmail.com	619-997-8061
Michael Bayless	Drop King Coordinator	michaelcbayless@gmail.com	619-675-9080
Steve Scott	Mentor Coordinator	sdkurri17@gmail.com	619-980-1348
Tina Breen	Safety Pacer Coordinator	coachmstina@gmail.com	619-971-0897
Elaine Sanders	Weekly Newsletter Coordinator	communications@sandiegotrackclub.org	215-290-7170
Jessie McBride	Membership & Website	membership@sandiegotrackclub.org	303-775-2138

Meet the Coaches

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

Meet the Coaches

	June 2018
Sun	Mon	Tue	Wed	Thu	Fri	Sat
					1 RNR SD Expo RNR SD Expo June 1, 2018 - June 2, 2018 @ San Diego Convention Center, 111 W Harbor Dr, San Diego, CA 92101, USA See more details •	2 RNR SD Expo RNR SD Expo June 1, 2018 - June 2, 2018 @ San Diego Convention Center, 111 W Harbor Dr, San Diego, CA 92101, USA See more details •
3 RNR SD Marathon &… RNR SD Marathon & Half Marathon June 3, 2018 See more details •	4	5 SDTC Metro Weekly In… SDTC Metro Weekly Interval Workout June 5, 2018 @ 6:00 pm - 7:00 pm Balboa Park (6th Ave & Olive St) Join us for a fun interval workout on the track. Everyone is welcome to try us out for FREE for a couple weeks. MAP LINK: https://goo.gl/maps/ofGrnDduJCr MORE INFO HERE: https://sandiegotrackclub.org/weekly-tuesday-workouts/ See more details SDTC North County SDTC North County June 5, 2018 @ 6:00 pm - 7:00 pm Discovery Lake, San Marcos, CA 92078, USA Map Link: https://goo.gl/maps/4N5HkFmMdco We’ll meet at the bridge at the bottom of the hill at Discovery Lake. Please park on the street and NOT in the parking lot. The parking lot should be reserved for local residents; let's strive to be good neighbors! Practice will begin at 6:00pm sharp. Warm-ups should be done on your own (or with friends) beforehand. See more details • •	6	7	8	9 URBN Mixer URBN Mixer June 9, 2018 @ 4:00 pm - 6:00 pm URBN North Park, 3085 University Ave, San Diego, CA 92104, USA Join us for our annual URBN mixer and enjoy drinks, all-you-can-eat pizza and more with the SDTC family! BUY TICKETS HERE: https://sdtcpizza.bpt.me See more details •
10	11	12 SDTC Metro Weekly In… SDTC Metro Weekly Interval Workout June 12, 2018 @ 6:00 pm - 7:00 pm Balboa Park (6th Ave & Olive St) Join us for a fun interval workout on the track. Everyone is welcome to try us out for FREE for a couple weeks. MAP LINK: https://goo.gl/maps/ofGrnDduJCr MORE INFO HERE: https://sandiegotrackclub.org/weekly-tuesday-workouts/ See more details SDTC North County SDTC North County June 12, 2018 @ 6:00 pm - 7:00 pm Discovery Lake, San Marcos, CA 92078, USA Map Link: https://goo.gl/maps/4N5HkFmMdco We’ll meet at the bridge at the bottom of the hill at Discovery Lake. Please park on the street and NOT in the parking lot. The parking lot should be reserved for local residents; let's strive to be good neighbors! Practice will begin at 6:00pm sharp. Warm-ups should be done on your own (or with friends) beforehand. See more details • •	13	14	15	16
17 USATF San Diego Mast… USATF San Diego Masters Track & Field Championship/SDTC Chuck McMahon Memorial Meet June 17, 2018 @ 9:00 am - 1:00 pm University City High School, 6949 Genesee Ave, San Diego, CA 92122, USA Meet Flier: http://www.sandiego.usatf.org/USATF_ASSOC_44/files/f0/f0342cd6-a6a5-4bc5-9082-ded61e701517.pdf Entry Fee: $20 includes 1st event, each additional event $5 On-Line Registration: www.Athletic.net registration ends Saturday, June 16 NO DAY OF RACE REGISTRATION Eligibility: Master Athletes Age 30+, open to all competitors, Awards: Medals to first 3 finishers in each age group, only USATF San Diego-Imperial registered members eligible to earn Championship Awards See more details •	18	19 SDTC Metro Weekly In… SDTC Metro Weekly Interval Workout June 19, 2018 @ 6:00 pm - 7:00 pm Balboa Park (6th Ave & Olive St) Join us for a fun interval workout on the track. Everyone is welcome to try us out for FREE for a couple weeks. MAP LINK: https://goo.gl/maps/ofGrnDduJCr MORE INFO HERE: https://sandiegotrackclub.org/weekly-tuesday-workouts/ See more details SDTC North County SDTC North County June 19, 2018 @ 6:00 pm - 7:00 pm Discovery Lake, San Marcos, CA 92078, USA Map Link: https://goo.gl/maps/4N5HkFmMdco We’ll meet at the bridge at the bottom of the hill at Discovery Lake. Please park on the street and NOT in the parking lot. The parking lot should be reserved for local residents; let's strive to be good neighbors! Practice will begin at 6:00pm sharp. Warm-ups should be done on your own (or with friends) beforehand. See more details • •	20	21	22	23
24	25	26 SDTC Metro Weekly In… SDTC Metro Weekly Interval Workout June 26, 2018 @ 6:00 pm - 7:00 pm Balboa Park (6th Ave & Olive St) Join us for a fun interval workout on the track. Everyone is welcome to try us out for FREE for a couple weeks. MAP LINK: https://goo.gl/maps/ofGrnDduJCr MORE INFO HERE: https://sandiegotrackclub.org/weekly-tuesday-workouts/ See more details SDTC North County SDTC North County June 26, 2018 @ 6:00 pm - 7:00 pm Discovery Lake, San Marcos, CA 92078, USA Map Link: https://goo.gl/maps/4N5HkFmMdco We’ll meet at the bridge at the bottom of the hill at Discovery Lake. Please park on the street and NOT in the parking lot. The parking lot should be reserved for local residents; let's strive to be good neighbors! Practice will begin at 6:00pm sharp. Warm-ups should be done on your own (or with friends) beforehand. See more details • •	27	28	29	30

“A Road Shared is Success in Running”

Weekly Information

Pace Groups

Schedules

Next Level Training Program

Mentoring Program – Sign up for a mentor!

Useful Links

Social Media

Volunteering – Make a Difference!

Training Calculators and Charts

Other helpful links

Nutrition

Contacts

Meet the Coaches