Thursday, September 20, 2018

Wildcard Run (Reach For The Beach 6 Mile Trail Run)-09/20/2018

Running with your teammates, catching the setting sun on the mighty Pacific, who could possibly miss this one?

Nice job conquering last week’s hills and slightly technical trails. Tonight we’re back in Golden Gate Park for a far easier jaunt, and one that will let us focus on improving our trail running form, speed and technique.


If you are new to trail running, this is the perfect primer. Beginner or veteran, Coach Toby (aka Trailblazing Toby) can answer any questions you have about trail running.
Please review the route map via the posted link. This is a simple out and back, east to west/west to east course.

http://www.mapmyrun.com/routes/view/2018643478

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, Sunset Blvd, and Chain of Lakes Drive.

-The trail ends at Lincoln Drive and MLK Jr. Drive. From here, continue west to the Great Highway, cross over the Great Highway at the stoplight, and run up the dunes to greet the Pacific Ocean. Grab a selfie or two and say goodnight to the setting sun before heading back to Kezar Stadium.

Enjoy!

Thursday, September 13, 2018

Wildcard Run (Yes! A Forest!)-09/13/2018

Tonight, we continue the mash-up vibe we started last week. This 3.5 mile run will include some pavement, some trails, some flat and hills, and even some urban fairy tale forest green mixed in for good measure. Please review the route map via the posted link.....Print and take a copy with you.

http://www.mapmyrun.com/routes/view/2029166218


Directions:
-Exiting Kezar Stadium’s west entrance, we’ll head south and make a quick on Frederick St.
-Right onto Willard (just in front of Kezar entrance)
-Head up Willard (enjoy the climb)
-Right onto Belmont
-Left onto Edgewood
-Edgewood dead-ends at the forest edge. Proceed into the forest on the single track Edgewood Trail
-Proceed to intersection with Historic Trail
-Turn left off of Edgewood Trail (don’t go straight!) onto Historic Trail and proceed down through the forest all the way to Stanyan St.
-Turn right onto Stanyan and run (or walk… it’s steep!) one block to Belgrave.
-Left onto Belgrave.
-Take Belgrave to its very end. Enter trail to Tank Hill.
-Climb up steps to the top of Tank Hill and enjoy the views!
-Turn around and return back down Belgrave and to Stanyan
-Right on Stanyan.
-Stanyan to Panhandle/Fell
-Left at Fell into Golden Gate Park (JFK Drive)
-Left onto Nancy Pelosi
-Veer left onto Bowling Green Drive
-Left onto Martin Luther King Jr
-Cross Kezar Dr, return to Kezar Stadium
-You’re done!!

Tuesday, September 11, 2018

Team Gilead Speed Work Details-09/12/18

Beginner
‘5’ 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
‘5’ 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, ‘3’ 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
‘5’ 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, September 06, 2018

Wildcard Run (Last Days of Summer Mashup)-09/06/18

Workout Type: MASHUP (location: Golden Gate Park, Sunset District Neighborhood)!

Enjoy the scenery and full body workout. After a 5-10 min warm up, we’ll do a beautiful 4 mile loop which includes flat paved park trails, gentle city streets climbs, a steep tiled staircase ascent, and a sandy dune hilltop trail with stunning 360 degree views.


Please review the route map via the posted link. Print and take a copy with you or save the route on your mobile device:


http://www.mapmyrun.com/routes/view/2059189216

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
-Turn left at 19th Avenue and run to Lincoln Way (traffic light controlled intersection)
-Cross Lincoln Way and turn left
-Turn right at 17th Ave
-Turn left at Moraga St and up the steps
-At top of steps, turn right onto 15th Ave
-Carefully cross street and take steps on left that ascend to Grandview Park
Climb to the top. Enjoy one of the best views in the city!
-Exit Grandview Park to the east, heading down steps
-At bottom of steps, cross 14th Avenue and continue east down Moraga Stairs and onto Moraga St.
-Left onto 8th Ave
-Right onto Lincoln Way
-Slight right to stay on Lincoln Way
-Left on Arguello back to Kezar Stadium where we started
-Mashup complete!

Thursday, August 23, 2018

Wildcard Run (The FIST!)-08/23/2018

THE FIST (3.5 mile Season Kickoff Team Unity Run)!

From Coach Toby....

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

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

Please review the route map via this link:

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


Directions (*NOTE-The course will be marked with chalk arrows and 'RC'):

-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.

Friday, August 17, 2018

Run Club Perks, Discounts, and more!

All Run Club members get a $20 A Runner’s Mind giftcard!
ALL members of Run Club get a $20 A Runner’s Mind giftcard that can be used for apparel, shoes, or anything else running related you might need! You also get a standing 10% discount.
All Run Club members get a standing 10% discount at PSOAS Massage/Bodywork and a 20% discount on days when we run at PSOAS (every Tuesday and the occasional Saturday)
ALL members of Run Club get a standing 10% discount on any/all bodywork at PSOAS Massage/Bodywork. ADDITIONALLY, PSOAS extends us a RIDICULOUS 20% off on the days we run to/from their studio!
Get 20% off The Honey Badger Half/10K/5K on Sun, 10/28 @ China Camp State Park in San Rafael!
My fall trail party has it all….epic trails, awesome views, BEER, sweet tech tees, AWESOME multi-functional medals for ALL runners, and more!
Get 20% off this one with the RUNCLUB promo code. Click the link below of for more details/registration, click the link below!
The Honey Badger Half/10K/5K on Sun, 10/28 at China Camp State Park!

Get $5 off The Krampus Cross Country 5K/10K (& Pre-race Brewfest) on Sun, 12/9 in San Francisco!

Get $5 off this one with the RUNCLUB promo code. Click the link below of for more details/registration, click the link below!

Thursday, July 26, 2018

WIldcard Run (Summer Season Finale – Mount Olympus Mashup!)-07/26/2018

From Coach Toby:

We finish this season where we started – with a mashup run! Mashups combine a little bit of everything – trails, pavement, flats and of course a wildcard favorite, hills. As a full body workout, the training benefits of these types of short runs are tremendous. In addition, they allow runners to practice and development skill and confidence in running different types of terrains.

After a 5-10 minute warm up at Kezar, we’ll do a 3.5 mile (total distance) “loop” including a beautiful forest run through the city’s “Interior Greenbelt” and a short stop at Mount Olympus, another less known but no less spectacular San Francisco peak.

Watch for bikes & cars along the way. And of course share the trail with rabbits in the forest.

Please review the route map via this link...


https://www.mapmyrun.com/routes/view/2169378391

Directions:

Exiting the stadium’s west entrance, turn left.
Left on Frederick St.
Right onto Willard St (just in front of Kezar Stadium entrance)
Head up Willard St (enjoy the climb)
Right onto Belmont St.
Left onto Edgewood St.
Edgewood dead-ends at the forest edge. Proceed into the forest on Edgewood Trail
Proceed to intersection with Historic Trail.
Left onto Historic Trail and proceed down through the forest all the way to Stanyan St.
Left onto Stanyan and then immediate quick right onto 17th St .
Running on the left side of 17th Ave, run towards and cross Clayton Street
Immediately after Clayton St, turn left onto staircase (Monument Way – this may or may not be marked with a sign)
At top of staircase, left turn onto Upper Terrace.
Run around Upper Terrace (it’s a loop).
Climb up the steps to the Top of Mount Olympus
Exit back onto street and complete the loop back to the staircase.
Go down the staircase
Right onto 17th St.
Right onto Clayton St.
Take Clayton to the Panhandle. (Cross Oak St)
Left onto Panhandle pedestrian path
At end of Panhandle, left onto Stanyan, then quick right to cross Stanyan.
Run along Kezar Drive back to Kezar Stadium.
Mashup complete!