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

Bill Aaron – RnR Marathon Program Coach & Assistant Program Director

Matthew Deja – Half Marathon Program & Next Level Training Coach

Jason Polman – Mountains 2 Beach Program Coach

	September 2018
Sun	Mon	Tue	Wed	Thu	Fri	Sat
						1 Balboa 4 Miler Balboa 4 Miler September 1, 2018 Balboa Park, San Diego, CA, USA See more details •
2	3	4 SDTC North County SDTC North County September 4, 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 SDTC Metro Weekly In… SDTC Metro Weekly Interval Workout September 4, 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 • •	5 SDTC Social @ Road R… SDTC Social @ Road Runner Solana Beach September 5, 2018 @ 6:00 pm - 8:00 pm Road Runner Sports, 211 N Hwy 101, Solana Beach, CA 92075, USA Come and join us for a mid-week run in North County this Wednesday, September 5th at 6pm. Road Runner Sports has a new store in Solana Beach and we want to help them celebrate! Perks of attending include: Raffle prizes (including a pair of shoes and other goodies) FREE BEER 🍺 and snacks 20% off all merchandise for VIPs and 10% of for everyone Best of all ... running with your SDTC family! The route will be 3-5 miles with some trail. We will stretch for 10 minutes and then head out at 6:10. We want to get back to enjoy that post-run beer and snack ASAP!!! We will be at the store until 8pm. Road Runner Sports - Solana Beach 211 N Hwy 101, Solana Beach, CA 92075 More Info Here See more details •	6 SDTC North County Te… SDTC North County Tempo Run September 6, 2018 @ 6:00 pm - 7:00 pm WALNUT GROVE PARK, 299 Olive St, San Marcos, CA 92069, USA Come out and join this awesome North County group for Tempo Thursdays! WHERE: We will meet at 5:45 PM at Walnut Grove Park in San Marcos 200 E. Olive Street San Marcos, CA WHEN: Thursdays - 5:45 or 6:00 PM We will start at 6 PM sharp so come at 5:45 PM if you want to warm up. WORKOUT: We will run approximately 2 miles and then hit our tempo run for 3-4 miles. We will finish with about a 1 mile cool-down for a total of at least 5 miles. Walnut Grove park is a great place to run where we can get in a nice flat non-stop tempo run! DIRECTIONS: Take Twin Oaks Valley North from 78 (opposite direction of Discovery Lake) Drive North on Twin Oaks to Olive (almost to Buena Creek) Turn right on Olive and take the first left on Sycamore. Turn left in the first entrance and park on the right between the RED Barn and the Horse Arena. We will be towards the Back where there is a circle drive, big tree and a bench by the Heritage museum (historical homes) See more details •	7	8 Half Marathon Traini… Half Marathon Training Long Run September 8, 2018 @ 7:00 am - 9:00 am Balboa Park (6th Ave & Juniper St) Weekly Saturday morning long run. We meet somewhere different every week and do supported long runs. We are training for SD Holiday Half or "Whatever" half you are running this fall! Training for a marathon? Do some miles before the group meets for a longer run! More info here: https://sandiegotrackclub.org/half-marathon-programs/ See more details •
9	10	11 SDTC North County SDTC North County September 11, 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 SDTC Metro Weekly In… SDTC Metro Weekly Interval Workout September 11, 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 • •	12	13 SDTC North County Te… SDTC North County Tempo Run September 13, 2018 @ 6:00 pm - 7:00 pm WALNUT GROVE PARK, 299 Olive St, San Marcos, CA 92069, USA Come out and join this awesome North County group for Tempo Thursdays! WHERE: We will meet at 5:45 PM at Walnut Grove Park in San Marcos 200 E. Olive Street San Marcos, CA WHEN: Thursdays - 5:45 or 6:00 PM We will start at 6 PM sharp so come at 5:45 PM if you want to warm up. WORKOUT: We will run approximately 2 miles and then hit our tempo run for 3-4 miles. We will finish with about a 1 mile cool-down for a total of at least 5 miles. Walnut Grove park is a great place to run where we can get in a nice flat non-stop tempo run! DIRECTIONS: Take Twin Oaks Valley North from 78 (opposite direction of Discovery Lake) Drive North on Twin Oaks to Olive (almost to Buena Creek) Turn right on Olive and take the first left on Sycamore. Turn left in the first entrance and park on the right between the RED Barn and the Horse Arena. We will be towards the Back where there is a circle drive, big tree and a bench by the Heritage museum (historical homes) See more details •	14	15 Half Marathon Traini… Half Marathon Training Long Run September 15, 2018 @ 7:00 am - 9:00 am Weekly Saturday morning long run. We meet somewhere different every week and do supported long runs. We are training for SD Holiday Half or "Whatever" half you are running this fall! Training for a marathon? Do some miles before the group meets for a longer run! More info here: https://sandiegotrackclub.org/half-marathon-programs/ See more details •
16	17	18 SDTC North County SDTC North County September 18, 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 SDTC Metro Weekly In… SDTC Metro Weekly Interval Workout September 18, 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 • •	19	20 SDTC North County Te… SDTC North County Tempo Run September 20, 2018 @ 6:00 pm - 7:00 pm WALNUT GROVE PARK, 299 Olive St, San Marcos, CA 92069, USA Come out and join this awesome North County group for Tempo Thursdays! WHERE: We will meet at 5:45 PM at Walnut Grove Park in San Marcos 200 E. Olive Street San Marcos, CA WHEN: Thursdays - 5:45 or 6:00 PM We will start at 6 PM sharp so come at 5:45 PM if you want to warm up. WORKOUT: We will run approximately 2 miles and then hit our tempo run for 3-4 miles. We will finish with about a 1 mile cool-down for a total of at least 5 miles. Walnut Grove park is a great place to run where we can get in a nice flat non-stop tempo run! DIRECTIONS: Take Twin Oaks Valley North from 78 (opposite direction of Discovery Lake) Drive North on Twin Oaks to Olive (almost to Buena Creek) Turn right on Olive and take the first left on Sycamore. Turn left in the first entrance and park on the right between the RED Barn and the Horse Arena. We will be towards the Back where there is a circle drive, big tree and a bench by the Heritage museum (historical homes) See more details •	21	22 Half Marathon Traini… Half Marathon Training Long Run September 22, 2018 @ 7:00 am - 9:00 am Weekly Saturday morning long run. We meet somewhere different every week and do supported long runs. We are training for SD Holiday Half or "Whatever" half you are running this fall! Training for a marathon? Do some miles before the group meets for a longer run! More info here: https://sandiegotrackclub.org/half-marathon-programs/ See more details •
23	24	25 SDTC North County SDTC North County September 25, 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 SDTC Metro Weekly In… SDTC Metro Weekly Interval Workout September 25, 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 • •	26	27 SDTC North County Te… SDTC North County Tempo Run September 27, 2018 @ 6:00 pm - 7:00 pm WALNUT GROVE PARK, 299 Olive St, San Marcos, CA 92069, USA Come out and join this awesome North County group for Tempo Thursdays! WHERE: We will meet at 5:45 PM at Walnut Grove Park in San Marcos 200 E. Olive Street San Marcos, CA WHEN: Thursdays - 5:45 or 6:00 PM We will start at 6 PM sharp so come at 5:45 PM if you want to warm up. WORKOUT: We will run approximately 2 miles and then hit our tempo run for 3-4 miles. We will finish with about a 1 mile cool-down for a total of at least 5 miles. Walnut Grove park is a great place to run where we can get in a nice flat non-stop tempo run! DIRECTIONS: Take Twin Oaks Valley North from 78 (opposite direction of Discovery Lake) Drive North on Twin Oaks to Olive (almost to Buena Creek) Turn right on Olive and take the first left on Sycamore. Turn left in the first entrance and park on the right between the RED Barn and the Horse Arena. We will be towards the Back where there is a circle drive, big tree and a bench by the Heritage museum (historical homes) See more details •	28	29 Half Marathon Traini… Half Marathon Training Long Run September 29, 2018 @ 7:00 am - 9:00 am Weekly Saturday morning long run. We meet somewhere different every week and do supported long runs. We are training for SD Holiday Half or "Whatever" half you are running this fall! Training for a marathon? Do some miles before the group meets for a longer run! More info here: https://sandiegotrackclub.org/half-marathon-programs/ See more details •
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