Rockin’ ‘n’ Runnin’ Training

“We Put the Fun in the Run”

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

Weekly Information

Triton Run
Date/Time: May 25th @ 6:30 am
Location: UCSD Rimac Field (map)
Weekly Newsletter: Week 21
Notes:
This upcoming Saturday after our final Rockin N Runnin Long Run Workout of the season, Coach Paul will lead everyone through our program’s traditional “Final Oath Ceremony”. This brief event marks the conclusion of our 2019 program so hope that if you are not racing at Mountains to Beach event this weekend that you make every effort to attend our final long run workout of this season at UCSD. Immediately, following the Final Oath Ceremony we welcome Thom Hunt who will present our final seminar of this season entitled, “Last Minute Full and Half Marathon Tips”.

Pasta Dinner Sign-Up

Join us for the annual Rockin’ ‘n’ Runnin’ Training Program end-of-season celebration! The Pasta Dinner will be held on Friday, May 31st at 5pm at the Scottish Rite Event Center (1895 Camino del Rio S, San Diego, California 92108).

Enjoy an evening catching up with running friends (all cleaned up and dressed for dinner!), eating pasta, listening to great speakers, celebrate the successes of the 22nd annual RnR Training Program while carbo loading for Sunday’s Rock N Roll San Diego Marathon & 1/2 Marathon!

RnR Program Survey

RnR program survey to see what we are doing well and what we can improve! Help us make next year even better!

Maps:

Program Schedules & Training Groups

Pace Groups

A Group (7 min / mile and faster) = Led Zeppelin
B Group (7:30 to 9:00 min / mile) = Pink Floyd
C Group (9:30 min / mile and slower) = Foo Fighters

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
Pre-Race Low-Residue Food Options – 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
David Hutchinson	Boston Marathon Coach	rnrboston@gmail.com
Mark Shimmin	Mountains 2 Beach Coach	mark.c.shimmin@gmail.com	760-613-7591
Jason Polman	Mountains 2 Beach Assistant Coach	jason@jmpfitnessandperformance.com	760-672-0317
Meriah Earle	North County Tuesday Evening Coach	meriahearle@gmail.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
	Safety Pacer Coordinator
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 2019
Sun	Mon	Tue	Wed	Thu	Fri	Sat
						1 RNR SD Expo RNR SD Expo June 1, 2019 @ 9:00 am - 5:00 pm San Diego Convention Center, 111 W Harbor Dr, San Diego, CA 92101, USA Come say hi to us at the San Diego Rock N Roll Marathon & Half Marathon Expo May 31st & June 1st! SDTC will be signing people up for pace teams, selling our newest merchandise, and providing info about our programs and races! Volunteer: http://signup.com/go/MQVWcTP Expo Info: https://www.runrocknroll.com/en/events/san-diego/the-weekend/expo See more details •
2 Rock N Roll Marathon… Rock N Roll Marathon & Half Marathon June 2, 2019 San Diego, CA, USA We've got an exciting day filled with activities supporting the RNR Marathon & Half Marathon! Our pacers will be helping runners meet their time goals in the race, we will have a water station, and be providing a finish line tent with recovery aid for our SDTC runners. Be a part of the fun! Water Station Volunteering: http://signup.com/go/fyVEOOO Finish Line Tent & Race Weekend Volunteering: http://signup.com/go/MQVWcTP See more details •	3	4 SDTC North County SDTC North County June 4, 2019 @ 6:00 pm - 7:00 pm San Marcos Middle School, 650 W Mission Rd, San Marcos, CA 92069, USA Map Link: https://goo.gl/maps/fpCx5hdfVaU2 We’ll meet at the track on the San Marcos Middle School. 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 June 4, 2019 @ 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	6	7	8 Half Marathon Traini… Half Marathon Training June 8, 2019 @ 7:00 am - 8:00 am Weekly Saturday long run for our summer half marathon training program targeting AFC Half Marathon. Run start location available to program members. SIGN UP HERE: https://sandiegotrackclub.org/half-marathon-programs/ ~~~~~~~~~~~~~~~~~~~~~ Training for a fall marathon? This year SDTC is providing added water station support and an earlier start time to our summer and fall half programs for those training for Fall full marathons or looking to get additional long run mileage! Email us at membership@sandiegotrackclub.org for details. See more details •
9	10	11 SDTC North County SDTC North County June 11, 2019 @ 6:00 pm - 7:00 pm San Marcos Middle School, 650 W Mission Rd, San Marcos, CA 92069, USA Map Link: https://goo.gl/maps/fpCx5hdfVaU2 We’ll meet at the track on the San Marcos Middle School. 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 June 11, 2019 @ 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	14	15 Half Marathon Traini… Half Marathon Training June 15, 2019 @ 7:00 am - 8:00 am Weekly Saturday long run for our summer half marathon training program targeting AFC Half Marathon. Run start location available to program members. SIGN UP HERE: https://sandiegotrackclub.org/half-marathon-programs/ ~~~~~~~~~~~~~~~~~~~~~ Training for a fall marathon? This year SDTC is providing added water station support and an earlier start time to our summer and fall half programs for those training for Fall full marathons or looking to get additional long run mileage! Email us at membership@sandiegotrackclub.org for details. See more details SDTC URBN Mixer SDTC URBN Mixer June 15, 2019 @ 4:00 pm - 6:00 pm URBN North Park, 3085 University Ave, San Diego, CA 92104, USA Our annual all-you-can-eat pizza social at URBN North Park is coming up on June 15th @ 4pm. For just $20 for SDTC members, you get appetizers, pizza and two adult beverages. The social is capped at just 60 tickets so it will SELL OUT!!! BUY TICKETS: https://sdtcpizza.brownpapertickets.com/ See more details • •
16	17	18 SDTC North County SDTC North County June 18, 2019 @ 6:00 pm - 7:00 pm San Marcos Middle School, 650 W Mission Rd, San Marcos, CA 92069, USA Map Link: https://goo.gl/maps/fpCx5hdfVaU2 We’ll meet at the track on the San Marcos Middle School. 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 June 18, 2019 @ 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	21	22 Half Marathon Traini… Half Marathon Training June 22, 2019 @ 7:00 am - 8:00 am Weekly Saturday long run for our summer half marathon training program targeting AFC Half Marathon. Run start location available to program members. SIGN UP HERE: https://sandiegotrackclub.org/half-marathon-programs/ ~~~~~~~~~~~~~~~~~~~~~ Training for a fall marathon? This year SDTC is providing added water station support and an earlier start time to our summer and fall half programs for those training for Fall full marathons or looking to get additional long run mileage! Email us at membership@sandiegotrackclub.org for details. See more details •
23	24	25 SDTC North County SDTC North County June 25, 2019 @ 6:00 pm - 7:00 pm San Marcos Middle School, 650 W Mission Rd, San Marcos, CA 92069, USA Map Link: https://goo.gl/maps/fpCx5hdfVaU2 We’ll meet at the track on the San Marcos Middle School. 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 June 25, 2019 @ 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	28	29 Half Marathon Traini… Half Marathon Training June 29, 2019 @ 7:00 am - 8:00 am Weekly Saturday long run for our summer half marathon training program targeting AFC Half Marathon. Run start location available to program members. SIGN UP HERE: https://sandiegotrackclub.org/half-marathon-programs/ ~~~~~~~~~~~~~~~~~~~~~ Training for a fall marathon? This year SDTC is providing added water station support and an earlier start time to our summer and fall half programs for those training for Fall full marathons or looking to get additional long run mileage! Email us at membership@sandiegotrackclub.org for details. See more details •
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“We Put the Fun in the Run”

Weekly Information

Program Schedules & Training Groups

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

Contact

Meet the Coaches