Thursday, July 19, 2018

Wildcard Run (Peaks & Plateaus)-07/19/2018

From Coach Toby.....

The first time I got in a running slump, I felt like a chump.


The couple of other times this has occurred, I felt more like a knucklehead as I knew how and why I ended up there. All were lessons (or developmental opportunities as Matt likes to say) I learned from.

Have you ever got into a running rut? Bumped into a period of stagnation where mentally or physically nothing is going your way?

This may sound familiar. Some runner somewhere is always in this space. A dip in motivation. A shift from runner’s high to “ugh, this is a morning or afternoon chore.”

Before tonight’s run, we’ll talk a little bit about this phenomenon, why it’s sometimes a good thing, and how to nip it in the bud.

The workout


We shift from last Thursday’s Golden Gate Park’s flats back to the city’s magnificent hills. We’ll focus on improving our hill running stamina, form and technique, up and then down San Francisco’s second highest peaks.

After a 5-10 minute warm up, we’ll do a 4.5 mile (total distance) out-and-back run to Twin Peaks. Enjoy the views. Watch for bikes & cars along the way.

Please review the route map via this link:


https://www.mapmyrun.com/routes/view/2155935571

Directions:


- Exit Kezar Stadium’s west entrance and turn left.
- At Frederick St, turn left.
- At Clayton Street, turn right.
- Run up Clayton on the sidewalk along the right side of the street.
- Cross 17th St. Stay right on sidewalk and slight right to merge onto Twin Peaks Blvd.
- After passing Tank Hill on your right (a grassy rocky outcrop), turn left to stay on Twin Peaks Blvd. You’ll see signs there directing you to Twin Peaks.
- Running on the right side of the road, take Twin Peaks Blvd to the tippy-top.
- When you reach the top of Twin Peaks, summit one or both hills. (Your choice! One is great but please let me suggest two as both provide stellar and unique views.)
- Retrace your steps back to Kezar Stadium. Celebrate your badassery!

Prediction Run-07/21/2018

This run will be VERY different from anything we’ve done this season. This will be a 'prediction' run!
You’ll show up on Saturday morning. You'll tell me what kind of time you 'think' you can run for the course (see below). I will jot this time down.
Then, I’ll take your watches/devices. The idea here is to run based on feel/intuition. (*Note-I will give your watches/devices back AFTER the run!)
We’ll send you out on the run and whoever comes BACK to A Runner’s Mind and posts a time ‘closest’ to their ‘predicted’ time wins a free entry to the fall season of Run Club (Sat, 8/18 launch)!
The person who gets the '2nd' closest time gets a free entry to The Honey Badger Half/10K/5K (Sun, 10/28) @ China Camp State Park.
The person who gets the '3rd' closest time gets a free entry to The Krampus Cross Country 5K/10K (Sun, 12/9) in San Francisco!
To be clear, this run is not about ‘speed’. It doesn’t matter how fast you can run. It’s a matter of how ‘accurately’ you can ‘predict’ your finish time WITHOUT the aid of watches, devices, etc.
Here’s a link to the course map….
Here’s a description of said course…
Follow chalk markings indicating ‘RC’ with arrows on paved roads. Follow flour arrows on trail segments.
-Launch from a Runner’s Mind and head towards Spruce Street.
-Turn RIGHT on Spruce Street and descend to Julius Kahn Park
-Turn LEFT onto the dirt trail towards Arguello when you reach Julius Kahn. Turn right on Arguello.
-Shortly after turning right you will cross the street and veer left onto Bay Area Ridge Trail.
-Continue on Bay Area Ridge Trail (Look for signs and flour markings).
-You’ll follow Bay Area Ridge Trail across Park Avenue. Roughly a 1/4 mile later look for flour markings on your RIGHT and continue following Bay Area Ridge Trail to Rob Hill Campground (it will be on your left).
-At Rob Hill Campground, run on the paved path for a brief stretch and turn LEFT onto Washington Boulevard.
-Run along Washington for 1/10th of a mile and cross over to Immigrant Point Overlook for an EPIC view!
-At Immigrant Point Overlook take steps down to Lincoln Blvd
-Once you reach Lincoln Blvd, turn around and head back to A Runner’s Mind for 5 miles (nearly)!

Thursday, July 12, 2018

Wildcard Run (The Positives of Being Negative)-07/12/2018

From Coach Toby:

It’s hard to believe. I didn’t at first. Run a race intentionally out of the gate more slowly, steadily increase your pace and you will catch, pass and beat opponents? No way.

It’s true!

Negative splits. Beginning a race slower to finish faster can reap big rewards. Join me tonight to learn how this all works and how to practice this technique in a mid-week maintenance run.

Workout:

1M warm up
3M negative splits (1M repeats, flat)
1M cool down

Please review the route map via this link:

Warm up and cool down:

1M repeats:

Warm up/cool down directions (to and from Stow Lake). We will warm up/run together to Stow Lake.

-Exiting the stadium, turn right and proceed to stoplight.
-At stoplight, cross Kezar Drive onto MLK Jr Drive.
-At intersection with Bowling Green, cross street and turn left to stay on MLK Jr Drive.
-At 9th Ave, turn right to stay on MLK Jr Drive.
-Immediately after passing Hagiwara Tea Garden Drive on your right, look and take the pedestrian path that veers off to the right.
-Shortly thereafter, take the first path you see on your left. This path will lead you to Stow Lake Drive.
-At Stow Lake Drive, cross over pedestrian path to the sidewalk surrounding the lake.
-This is the start and finish location for their workout.
-Proceed back to Kezar Stadium as you came after the workout.

Speedwork Details-07/19/2018

Beginner
‘8’ repeats of 400M (one lap) fartlek with 50% recovery between each lap.
The idea here is to run ‘1’ lap. More specifically, you are running EASY/SLOW for 100 meters and HARD (5K race pace) for 100 meters. There will be chalk markings indicating when to run fast and when to slow down.
After completing a lap, you will ‘recover’ for 50% of the time it took you to complete said lap. EG-Assume it took you 2:00 to run a lap, your recovery interval is 1:00.
After recovering, segue into your ‘next’ lap. Complete a total of ‘4’ fartlek laps and you’re done! Ideally, you want ‘consistency’ in your pacing. So, if you run 2:00 for your first lap, you want all subsequent laps to be between 2:00-2:05
Intermediate
‘8’ repeats of 400M with 50% recovery between each lap.
The idea here is to run ‘1’ lap. More specifically, you are running HARD (5K race pace) for the entire lap
After completing a lap, you will ‘recover’ for 50% of the time it took you to complete said lap. EG-Assume it took you 2:00 to run a lap, your recovery interval is 1:00.
After recovering, segue into your ‘next’ lap. Complete a total of ‘4’ laps and you’re done! Ideally, you want ‘consistency’ in your pacing. So, if you run 2:00 for your first lap, you want all subsequent laps to be between 2:00-2:05
Advanced
‘1’ repeats of 400M, ‘6’ repeats of 800M, and ‘1’ repeat of 400M with 50% recovery between each lap.
You are running HARD (5K race pace) for 400M (1 lap), ‘2’ repeats of 800M (2 laps), and 400M (1 lap).
After completing a lap, you will ‘recover’ for 50% of the time it took you to complete said lap. EG-Assume it took you 2:00 to run a lap, your recovery interval is 1:00. If it takes you 4:00 for ‘2’ laps, your recovery is 2:00.
After recovering, segue into your ‘next’ lap. Complete all intervals and you’re done! Ideally, you want ‘consistency’ in your pacing. So, if you run 2:00 for 400M, you want all subsequent 400M to be between 2:00-2:05. Similarly, if you run 800M in 4:00, your recovery is 2:00.
Race
‘8’ repeats of 800M with 50% recovery between each lap.
You are running HARD (5K race pace) for ‘4’ repeats of 800M (2 laps).
After completing 800M, you will ‘recover’ for 50% of the time it took you to complete said interval. EG-If it takes you 4:00 for ‘2’ laps, your recovery is 2:00.
After recovering, segue into your ‘next’ interval. Complete all intervals and you’re done! Ideally, you want ‘consistency’ in your pacing. If you run 800M in 4:00, your recovery is 2:00.

Monday, July 09, 2018

Team Gilead Speedwork Details-07/11/2018

Beginner
‘6’ repeats of 400M (one lap) fartlek with 50% recovery between each lap.
The idea here is to run ‘1’ lap. More specifically, you are running EASY/SLOW for 100 meters and HARD (5K race pace) for 100 meters. There will be chalk markings indicating when to run fast and when to slow down.
After completing a lap, you will ‘recover’ for 50% of the time it took you to complete said lap. EG-Assume it took you 2:00 to run a lap, your recovery interval is 1:00.
After recovering, segue into your ‘next’ lap. Complete a total of ‘4’ fartlek laps and you’re done! Ideally, you want ‘consistency’ in your pacing. So, if you run 2:00 for your first lap, you want all subsequent laps to be between 2:00-2:05
Intermediate
‘6’ repeats of 400M with 50% recovery between each lap.
The idea here is to run ‘1’ lap. More specifically, you are running HARD (5K race pace) for the entire lap
After completing a lap, you will ‘recover’ for 50% of the time it took you to complete said lap. EG-Assume it took you 2:00 to run a lap, your recovery interval is 1:00.
After recovering, segue into your ‘next’ lap. Complete a total of ‘4’ laps and you’re done! Ideally, you want ‘consistency’ in your pacing. So, if you run 2:00 for your first lap, you want all subsequent laps to be between 2:00-2:05
Advanced
‘1’ repeats of 400M, ‘4’ repeats of 800M, and ‘1’ repeat of 400M with 50% recovery between each lap.
You are running HARD (5K race pace) for 400M (1 lap), ‘2’ repeats of 800M (2 laps), and 400M (1 lap).
After completing a lap, you will ‘recover’ for 50% of the time it took you to complete said lap. EG-Assume it took you 2:00 to run a lap, your recovery interval is 1:00. If it takes you 4:00 for ‘2’ laps, your recovery is 2:00.
After recovering, segue into your ‘next’ lap. Complete all intervals and you’re done! Ideally, you want ‘consistency’ in your pacing. So, if you run 2:00 for 400M, you want all subsequent 400M to be between 2:00-2:05. Similarly, if you run 800M in 4:00, your recovery is 2:00.
Race
‘6’ repeats of 800M with 50% recovery between each lap.
You are running HARD (5K race pace) for ‘4’ repeats of 800M (2 laps).
After completing 800M, you will ‘recover’ for 50% of the time it took you to complete said interval. EG-If it takes you 4:00 for ‘2’ laps, your recovery is 2:00.
After recovering, segue into your ‘next’ interval. Complete all intervals and you’re done! Ideally, you want ‘consistency’ in your pacing. If you run 800M in 4:00, your recovery is 2:00.

Thursday, July 05, 2018

Wildcard Run (The FIST!)-07/05/2018

THE FIST (3.5 mile Recovery Week Run)

From Coach Toby....

The fist pump, the clenched fist – for runners, these symbolic gestures are synonymous with celebrating a personal PR, team long run strength & unity, or any workout involving blood, sweat and tears. The fist reminds us we’re all rugged around the edges and whether together or alone, capable of reaching new heights.

Appropriately, tonight’s run takes us high atop a rocky outcrop know as “the Fist”!
Enjoy the picturesque views and get in a few good fist pumps with your teammates to celebrate your many efforts this season – including this one!

Please review the route map via this link:


https://www.mapmyrun.com/routes/view/2137417102

Directions:

-Exiting the stadium’s west entrance, we’ll make a right onto Kezar Drive.
-Run along the paved path to Stanyan Street.
-Cross Stanyan Street, then turn left to cross over Oak Street and onto the Panhandle.
-Make a right onto the Panhandle.
-Run along the Panhandle’s paved path (right hand side, Oak street side) until it ends at Baker Street.
-Right onto Baker Street.
-At Baker and Haight Street, cross Haight and continue onto Buena Vista Avenue E. You will be running on the paved path alongside Buena Vista Park, uphill.
-Left turn onto Park Hill Avenue. Park Hill Avenue will merge right into Roosevelt Way.
-Run along Roosevelt Way until you see the entrance to Corona Heights Park on your left.
-You’ll take a short detour here to summit to the top of the park. Run up to the jagged rocks. You’ve reached “The Fist”!
-Descend back down to Roosevelt Way, making a left onto Roosevelt Way.
-Stay on Roosevelt Way to 17th Street.
-Right onto 17th Street.
-Right onto Clayton Street.
-Left onto Frederick Street.
-Right onto Arguello Street and back into Kezar stadium to finish.

Thursday, June 28, 2018

Wildcard Run (Taste The Trail)-06/28/2018

This week, we explore Golden Gate Park’s ocean-bound flatter and gentler trails! Trail running is great for improving biomechanics/form, proprioception, strengthening your core, and more!
Please review the route map via the posted link. This is a simple out and back, east to west/west to east course (4.85 miles total).
Directions:
-Exiting the stadium’s west entrance, we’ll cross Kezar Drive at the traffic light and head into Golden Gate Park on MLK Jr Drive.
-Stay on the paved pedestrian path to the right of MLK. MLK will intersect Bowling Green Drive just shortly after we enter the park.
-Cross over Bowling Green (on right) and turn left to stay on MLK. Continue on the right side paved path on MLK all the way to 19th Ave/Crossover Drive. This is a multi-lane traffic light controlled intersection. Be alert!
-Cross through the intersection and continue on MLK. Immediately thereafter, MLK will intersect with Transverse Dr (right side).
-Make a left here at the pedestrian crosswalk to transition over to the paved path on the left side of MLK.
-After crossing MLK turn right and immediately look for a dirt trail entrance on your left. We’ll try to put some chalk down here for you.
-You’ll run along this trail until its very end. It runs parallel and in-between Lincoln Way (on the left) and MLK (on the right).
-You’ll cross over 25th Avenue at Lincoln Way. Continue until you reach Sunset (big, controlled intersection with stop signs). Look for a chalk ‘RC’ directing you to turn around and come back the way you came!
-This is an approximately 4.85-mile run round trip. Enjoy!