Thursday, December 13, 2018

Wildcard Run (Thursday Night Wildcard Run 4-Mile Recovery Discovery)-12/13/2018


From Coach Toby.....

Whether cooling your jets from a weekend of racing in Honolulu or with Krampus in the Presidio, or you are well rested and looking for a quality workout to increase strength and endurance, tonight’s wildcard is for you.

Route: https://www.mapmyrun.com/routes/view/2287961389

This four miler includes park, city streets, and a short trail diversion at Tank Hill to capture a nighttime panoramic view of the city. Headlamps a must! And cha ching. You’ll also add almost 500 feet to your weekly climbing totals.

Directions: Please review the route map via the posted link above.

-Exiting the stadium’s west entrance, head north and cross Kezar Drive at the traffic light into Golden Gate Park via 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 and turn left to stay on MLK. Continue on the right-side paved path on MLK for less than a ¼ mile to 7th Ave.
-Left onto 7th Avenue. Exit the park at Lincoln and continue straight on 7th Avenue
-Left onto Clarendon Avenue (traffic light, busy intersection!)
-Stay on the sidewalk on the left side of Clarendon. Steady climb all the way to Tank Hill.
-Left turn onto steps up to Tank Hill. Grab a view, and maybe a team shot w/flash.
-Back to Clarendon. Clarendon turns into Twin Peaks Blvd.
-Left onto Clayton St
-Left onto Frederick St
-Right onto Arguello Blvd (after passing Kezar Stadium) to get back to Kezar’s west entrance/our start.

Thursday, December 06, 2018

Wildcard Run (4M GG PARK FA LA LA LA FARTLEK)-12/06/18

Let’s brighten up our winter running with a stroll through Golden Gate Park. There couldn’t be a better night for holiday lights.

Enjoy a four-mile run with or without a “fartlek” component. Coach Toby will provide guidance on how to tackle the latter if you choose to cruise Swedish-style.


Fartlek, Swedish for “speed play” is a type of running that varies pace between fast and slow. It’s accessible and recommended for all, and provides many training benefits. It’s also a fun word to say, especially during this time of the year. “Fa la la la ____ !”

Route: https://www.mapmyrun.com/routes/view/1999610189

Directions below:

- Exit the stadium’s west entrance and turn right
- At Kezar Drive turn right and run along the sidewalk to Stanyan and Oak.
- Cross Stanyan St and then left at Oak St to get onto the Panhandle. We’ll now do a FULL counter-clockwise loop around the Panhandle.
- Run along the paved path along Oak St. This is the sidewalk on the right side of the Panhandle.
- Cross Masonic St and continue to the end of the Panhandle at Baker St.
- Turn left at Baker St., then left again onto Fell St, taking the paved path all the way back to Stanyan St.
- At Stanyan St, cross into Golden Gate Park on the north side of the street and run west along JFK Drive on the sidewalk. Enjoy the holiday tree lighting and the winter season light show as you pass the Conservatory of Flowers.
- After crossing the 8th Avenue intersection on the right, use the pedestrian crosswalk to turn left onto Hagiwara Tea Garden Drive.
- Run on the paved path passing the de Young Museum on the right and until the path ends at MLK Jr Drive.
Turn left onto MLK Jr. Drive.
- Running on the sidewalk, pass Music Concourse Way and Nancy Pelosi Drive on your left
- Turn left just before the 9th Avenue and Lincoln Way stoplight to stay on MLK Jr. Drive.
- Stay on the paved path on the left side of MLK Jr. Drive until the intersection with Bowling Green Drive.
- Turn right to stay on MLK Jr. Drive. You will be exiting the park here.
- Cross Kezar Drive to return to Kezar Stadium. DONE.

High fives all around! Let’s rally for a short 3 min cool down walk together to Kezar Pub for post-run holiday season shenanigans

Thursday, November 29, 2018

Wildcard Run (BUENA VISTA PARK AFTER DARK)-11/29/18

Welcome to our first Wildcard run! We’ll ease into the season with a visit to Buena Vista Park. Don’t worry, we won’t venture into the forest, but please do wear your headlamp and reflective gear. That goes for tonight and every Wildcard we’ll do together.

Facts:

Est. in 1867, Buena Vista Park is the oldest park in SF

A barren 36-acre hill was forested (and in more modern times reforested) with eucalyptus, cypress, and pine trees. Arbor Day win for SF school children.

When the city mass-relocated its cemeteries south to Colma, unclaimed tombstones were used for gutters in the park

Hippy Heritage. Enough’s enough! In the fall of 1967 after the Summer of Love, Haight neighborhood merchants staged a mock “Death of the Hippies” funeral here

Workout:

-3/4M warm up (easy pace)
-3 laps around the perimeter of Buena Vista Park (clockwise, counterclockwise, clockwise) – each approx 1M
-3/4M cool down

Links:

Warm Up/Cool Down
https://www.mapmyrun.com/routes/view/2330532064

Buena Vista Park Perimeter
https://www.mapmyrun.com/routes/view/2330533051

Directions:

- Exit Kezar Stadium's west entrance and turn left
- At Frederick St, turn left.
- Run to the very end of Frederick St, where it intersects with Buena Vista Ave West
- Cross street to Buena Vista Park.
- This is your start and finish for each loop around the perimeter of the park
- Run each loop along the sidewalk, and not on the road.
- Return to Kezar Stadium the way you came, via Frederick St

Thursday, November 01, 2018

Wildcard Run (SUNDOWN IN THE SUNSET-SECRET STEPS CIRCUIT)-11/01/2018

Tonight’s workout location may be an unknown gem to many San Franciscans, but it’s no secret to Run Club that including climbing and descending stairs in our training makes us stronger and faster on the road or on the trail.

After a 10-minute warm up at the stadium, we’ll run over to the Hidden Garden Steps (location: 16th Ave and Kirkham) in the Inner Sunset for our workout.


After we are done we’ll do a cool-down run, retracing our steps back to Kezar. Join me, Matt and the rest of the team at Kezar Pizzetta across the street afterwards! Check out the course map....

https://www.mapmyrun.com/routes/view/2304607870

Directions:

-Exit Kezar Stadium and turn left
-Cross Frederick Street and turn right
-Frederick Street turns into Lincoln Way
-Left onto 8th Avenue
-Right onto Kirkham St
-Stop at 16th Avenue and Kirkham (Hidden Garden Tiled Steps)

The steps circuit begins here. Head up the steps.

At the top, make a left onto Lawton Street. Run to 15th Avenue.
Turn left, heading down the steps back to Kirkham Street.
Make a left onto Kirkham Street and head back to 16th Avenue. Repeat (3x)

Thursday, October 25, 2018

Saturday's adventure run! (10/27/18)

While this run may only be 3.5 miles, you're getting a LOT of bang for the buck on this one! Over the course of 3.5 miles, you'll tackle road, trail, hill(s), and more!

Additionally, this route includes one of the most EPIC views in the entire city at the turnaround point!

We’ll get things rolling with an easy 1/2 mile warmup run to Julius Kahn Park. From there we’ll do some range of motion drills before starting the run.
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 Julius Kahn Park. Follow dirt trail towards Arguello. 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! Turn around and head back the way you came until you reach our starting point at Julius Kahn Park!
-3.5 miles total

Wildcard Run (The Positives of Being Negative-3 Mile Progression Run)-10/25/18

From Coach Toby...
Running negative splits. Join me tonight to learn about how this race strategy may help yield you faster results come race day – and even a PR. (Personal Record)

After last week’s hills, we’re taking it back to the flatlands. After a 10-15 minute warm up in Golden Gate Park, runners will do 3 one-mile Panhandle repeats, running each mile progressively faster than the last.


I’ll provide instruction/guidance for how to approach the pacing. After we are done, we’ll finish things off with a one mile cool down jog back to the stadium.

Wear your headlamp and if you wish to track your pace and splits, bring a watch too. As always, post-workout dinner & drinks for those interested!

Warm up/cool down:


https://www.mapmyrun.com/routes/view/2296817728

-Exiting the stadium, turn right and proceed to the stoplight at Kezar Drive.
-Cross Kezar Drive onto MLK Jr Drive.
-At intersection with Bowling Green, cross street and turn right.
-Cross over Bowling Green at crosswalk. You are now running on the right side path.
-At intersection with JFK Drive, cross street and turn right
-Cross Stanyan then right to reach the Panhandle
-The start and finish of each loop is here at Oak/Fell and Stanyan

One mile(ish) repeats:


https://www.mapmyrun.com/routes/view/2296777222

At Stanyan and Oak, run along the paved path clockwise. Fell St, right on Masonic, right on Oak, back to Stanyan. Repeat 3x. Each loop is .96 mile, so approximately 1 mile.

Thursday, October 18, 2018

Saturday Long Run Course Map/Description-10/20/18

Here is a link to the course map for Saturday:
We’re logging between 10-13 miles. Here’s a course description for you:
-Everyone will head NORTH along the Marina towards the Warming Hut. Roughly half a mile into our run (near Baker Street) we will make a RIGHT TURN and cross through the volleyball court area into the Yacht Club parking lot and TURN LEFT onto the Marina Promenade. This is a gravel/dirt path that heads towards the Warming Hut.
-Upon reaching the Warming Hut(roughly 2 miles), you will run past the Warming Hut and take an IMMEDIATE left to head towards LONG AVENUE. Long Avenue is effectively a short hill that heads up towards Lincoln.
Everyone will head up Long Avenue along the shoulder until you reach a stop sign. This is LINCOLN.Take a right on to the paved cyclist/pedestrian path and follow this path to your right. Stick to this path as it heads towards the Golden Gate Bridge. Make sure that you are on this path and NOT on Lincoln. You do not want to be running on Lincoln for this course.
You will follow the path for roughly 1/2-3/4 of a mile. There will be a few points at which the path may fork, but stick to the MAIN path. You will soon see the Golden Gate Bridge approaching.
You will reach a point where you can continue running and run underneath the bridge or take a hairpin LEFT and wind your way up to the pedestrian side of the bridge. You want to do the LATTER and turn left and head onto the pedestrian side of the bridge. 
PLEASE BE CAREFUL! THERE ARE TYPICALLY A REASONABLE NUMBER OF TOURISTS WHO AREN’T PAYING ATTENTION. BE SMART AND BE POLITE IF YOU NEED TO GET AROUND SOMEONE.
Everyone will continue to the end of the bridge to the Visitor Center. This is 4.5 MILES. Stop here to grab some water, use the restroom, and/or take a gel, clif shot, etc. Everyone will turn around here and return to the monkey bars.
Upon return to the monkey bars, you will have logged 9 MILES! 
Everyone will continue running SOUTH along the Marina towards our favorite hill by the Marina Safeway. Upon cresting Fort Mason Hill, Beginner level runners will turn around here and head back to the monkey bars for 10 MILES.
Everyone else will head down the other side of Fort Mason Hill and head ALL the way to the end of Aquatic Park at the edge of Fisherman’s Wharf. Intermediate level runners turn around here and head back to the monkey bars for 11 MILES. 
Advanced and Race level runners will continue into Fisherman’s Wharf. As always, beware of tourists! Run to the intersection of Jefferson/Powell. Advanced level runners will turn around here and head back to the monkey bars for 12 MILES.
Race level runners will continue running along the Embarcadero. Run to the intersection of Embarcadero/Bay. Look for the ‘Hillstone’ Restaurant on the right. Turn around here and head back to the monkey bars for 13 MILES!