A Different Kind of Pain

I had gone through so much just to get into the kind of shape where I could 'complete' 2-4 miles on a regular basis. But, I was venturing into uncharted territory as my team's first 5K race of the season rapidly approached. I had no idea what a 5K looked like or felt like. Ignorance and naivete can be wonderful things.

I had played lengthy tennis matches finding myself dehydrated and cramping by match point. I had battled through soccer games that went into overtime and left me exhausted. But, the aforementioned activities always included some kind of break, no matter how brief. Typically, there were many breaks-halftime, a ball would go out of bounds, or you'd change sides of the field/court. There was always an opportunity to catch your breath.

One of the toughest things I learned during the crucible of pre-season training was to run in such a manner that I could 'sustain' motion for an extended period of time. I knew how to sprint from playing tennis and soccer, but I didn't know how to run for an extended period of time and my body wasn't adapted to it.

As race season approached, I had developed at least some vague sense of pacing that would enable me to complete the assigned distance. But, I had so much more to learn. Our first race arrived and I was extraordinarily fortunate to not know what was in store for me.

Legions of awkward, gangly 14-16 year old boys in every conceivable state of development warmed up, stretched, and engaged in bizarre pre-race rituals that included just about everything short of animal sacrifice.

Flying (or running) blind, I just followed the lead of those who seemed to have more experience than I did. I did a few windsprints, stretched out a bit, and did a few buttkicks (which seemed vaguely homoerotic at the time).

None of this activity allayed my pre-race nerves, but I assumed this was just part and parcel of 'being a runner'.

Lining up at the start was undoubtedly one of the most tense moments of my young life. I had no idea what I was doing or how this was going to unfold. All I knew was that I didn't want to be last. For all I knew, the race officials were about to unleash a pack of rabid, frothing hounds that would eviscerate all but the fleetest.

While this did not happen (somewhat disappointingly), there was still ample pain and suffering to go around for all. I honestly don't remember vivid details from my first race other than it hurt like nothing I'd ever experienced before pretty much from the very first stride I took. This was the purest, most visceral pain I had ever felt in my life.

Lungs afire and legs leaden, I careened across the finish line. I was far from victory, but the last runner wouldn't come through for quite some time. What I gained was a profound appreciation of just how tough one has to be to be a good (or great) runner.

Unquestionably, football and hockey are TOUGH sports that can be extraordinarily painful. But neither of these sports involve CONSTANT discomfort and pain for extended periods of time. I challenge anyone who plays football or hockey to run 3.1 miles as fast as they can. I promise the definition of pain you referenced previously will change markedly and permanently.

The Crucible

While by my own admission I fell pretty hard for running, the 'courtship' phase had more than it's fair share of arduous and exhausting moments. This 'romance' was spawned in a stiflingly hot and humid summer in Kansas.

Pre-season training for cross country was a veritable crucible of heat and humidity. While I had always been a relatively athletic kid, I had no idea what I was doing when I signed up to run.

The first 2-3 weeks of training were an exercise in pure survival. It's hard to imagine looking back on the 2-4 miles I logged just how destroyed I felt when my mom would pick me up after practice.

Each run was immediately followed by consumption of nearly a gallon of Gatorade, several bowls of Goldfish crackers, and a lengthy nap. At this stage of the game, the 'runner's high' was a mythical concept to me as all I really knew was soreness and fatigue.

At practice, I merely tried to hang on for dear life. I wasn't the fastest kid on the team, but I was determined to not be the slowest. My fragile ego couldn't handle being last, so I would put myself through hell to end up somewhere in the middle of the pack.

Presumably my body started to adapt to the act of generating 3-10 times my body weight per footstrike as soreness and fatigue gradually started to give way to something new and unfamiliar, a vague feeling of lucidity and peace.

Labored and ragged breathing became a bit smoother. My legs seemed to move with a bit more ease and perhaps even a modicum of grace.

The season arrived too soon for my taste, but remarkably I found myself running in stride with the varsity squad roughly where I'd been during the summer....in the middle of the pack. This was encouraging, but I had yet to experience an actual race.

A Love Story

It seems most love stories begin with a 'moment' or epiphany. Maybe it's an exchanged look, a shared laugh, or just a feeling of ease in the presence of someone else.

I've often wondered how many people really experience love this way. My first love didn't happen this way. Sparks didn't fly. I wasn't enamored immediately. Butterflies were conspicuously absent.

For me, it was more of a slow burn. I can't point to an exact moment when I knew, but like anyone else I knew it when it arrived.

I was 15 years old struggling to find any kind of comfort or solace in my own skin. Vaguely estranged from my parents and generally uncomfortable around most of my peers, I was a portrait of teen angst.

Finding 'love' was the furthest thing from my horizon, but I suppose it found me. The first few furtive flirtations would eventually give way to a seemingly boundless affection. Once I got a taste, I couldn't get enough.

For the first time in my life, the awkwardness seemed to disappear. The discomfort and angst faded if only for a few miles.

When I was on the road, I felt comfortable. I felt in control. I felt at ease. The miles I logged were an escape, a shoulder to cry on, and a source of hope.

Often confronted with a home filled with anger, conflict, and instability, I suddenly discovered I could find solace and peace only a few miles away.

If I wanted to run fast, I could. If I wanted to run far, I could. There were no limits, there were no constraints, there were only opportunities. I was free to do whatever I wanted and I wasn't beholden to the challenges I experienced at home or at school.

I came to embrace running unconditionally. Some days this was not reciprocated as I would finish a run feeling exhausted and spent. But, more often than not I felt exhilarated and inspired.

RACE WEEK FLIGHT PLAN!

The blood, the sweat, and the tears will all pay off on Sunday! Your focus this week should be on taking care of yourself and making sure you've got all your ducks in a row. The content below should have you good to go on race day!

Monday-

-Identify your race day wardrobe. Make sure whatever you choose is something you're comfortable running in. Plan for the weather conditions! Take a look at the extended forecast and plan accordingly! You may want to bring a few different options. Try to make sure your wardrobe includes the 'The City 13.1' shirt so we can readily identify you on the course! I will be doing my best to get some QUALITY glamour shots on race! Your 13.1 miles of glory will be immortalized forever!

-Nail down your travel plans. You want to plan on getting to the race start ABOUT 45-60 minutes in advance of the actual start. This will vary depending on which half you are doing and what your bib number is. (EG-If you are in the FIRST wave for the second half marathon, your start time is 8:15AM, so plan on being at the start around 7:30 or earlier). Figure out how you're getting to the start of the half marathon NOW! Don't wait until later this week. Arriving well in advance of the start of your race will give you time to use the restroom, warmup, and make your way to the start.

Tuesday-

-Scout the course. Check out the San Francisco half marathon course info/maps. In perusing the course info./maps, much of what you see should look familiar. During the course of training, we have covered many of the miles associated with the first and second half.

-Lube if necessary. Some of you have complained about blisters on your toes/feet and chafing during the course of our training. Well, there's a handy product out there called 'Body Glide' that you can apply to your feet, thighs, underarms, or any other area where you encounter friction based irritation that will help reduce/eliminate this. It may be time to invest in some. Alternatively, you can use Vaseline, but it can be a bit on the greasy side.

Wednesday-

-Schedule a sports massage. Some of you may have some residual soreness/tightness that has been bothering you these past few weeks. Now is the time to be a bit self-indulgent. In addition to taking an extra day off and/or cutting a workout short, indulge in a nice sports massage to help knock out those last few kinks. I'd recommend scheduling one for Thursday or Friday,ideally.

PSOAS Massage & Bodywork always extends us a 10% discount AND if you haven’t used your 20% off coupon, now may be the time! Take advantage of this great deal and work out any kinks prior to race day!

-Nail down race nutrition items. I introduced you to gels, clif shots, clif blocks, etc. some time ago and hopefully you managed to identify the items that work best for you. Remember that you should be consuming one of the aforementioned items approximately every 45-60 minutes during the race to keep yourself performing at a high level. If you anticipate being out on the course for 2 or more hours, this means 2-3 gels/shots/blocks/etc. Water and Cytomax will be provided at the start and at various during the race, so try to coordinate consumption of gels,blocks, etc. in conjunction with the water stops. Just a reminder that gels, bloks, etc. should be washed down with WATER, NOT CYTOMAX (or any other 'sports' drink).

Thursday-

-Focus on complex carbs. OK, we're a few days from the race and now is the time to start making some adjustments to your diet to help insure you're properly fueled for race day. Think whole wheat pasta, whole wheat bread, whole wheat bagels, organic fruits/vegetables, etc. Some folks only carboload' the day/night before an endurance event, but the reality is that carboloading this late in the game won't give you much bang for the buck. If you start a few days prior, your are insuring that your glycogen stores(primary fuel source) are topped off. This doesn't mean eat carbs EXCLUSIVELY! But, if your diet normally doesn't include much of the aforementioned, make a conscious effort to include more at this juncture.

-Hydrate properly. As I mentioned a few weeks ago, one way you can identify whether or not you are properly hydrated is by looking at the color/quantity of your urine. In short, 'clear' and 'copious' is what you're looking for, respectively. You should start making a conscious effort in making sure this is what you're seeing in the days leading up to the race. While we're not anticipating a hot day, you still will lose fluids even if you're not sweating profusely. Make sure you're getting plenty of water, sports drink, juice,etc. in the days leading up to the race.

Friday-

-Get a good night's sleep. Given the early start time we have on Sunday and some pre-race nerves, it's not unlikely that you may not get a ton of sleep the night before the race. Ultimately, this isn't a big deal and has not proven to have a significant impact on race day performance by and large. So, don't sweat it too much. BUT, try to make a conscious effort to get a solid night's sleep on Friday. Make it a quiet evening of quality, complex carbs, rest, and relaxation!

-Get your race bib. You MUST attend the Race Expo in order to pick up your race bib. You CANNOT participate in your event without a race bib! The Expo takes place on Friday from 11AM-6PM at The East Concourse at the SF Design Center-620 7th Street! YOU CANNOT PICKUP YOUR RACE BIB/PACKET ON RACE DAY!

Saturday-

-Get your race bib. You MUST attend the Race Expo in order to pick up your race bib. You CANNOT participate in your event without a race bib! The Expo takes place on Saturday from 9AM-5PM at The East Concourse at the SF Design Center-620 7th Street! YOU CANNOT PICKUP YOUR RACE BIB/PACKET ON RACE DAY!

-Eat dinner early. Given the early start time on Sunday morning-8AM, I'd encourage you to target 5PM or 5:30PM to get your final meal of the day. Again, you probably want to focus on complex carbs for this meal and try to stay away from anything that is spicy or markedly different from anything you would normally eat. If you have a particularly sensitive stomach, you may want to plan on bringing your own food for this meal.

-Lay out your outfit for race morning. I'd STRONGLY encourage all of you to lay out all the items you need for race morning on a chair or on the floor next to your bed before you go to bed. This includes your shirt, your hat, shorts, shoes, gels, socks, race bib, etc. Have everything laid out so that when you get up in the morning, you won't have to even think about it, you can just put everything on and you're good to go.

-Set your alarm clock, set your alarm on your cell phone, and request a wake up call from a friend or two (if they're willing). This three pronged approach virtually GUARANTEES you will be up in the morning on time! You should plan on being near the race start area ABOUT 45-60 MINUTES PRIOR TO START!

Sunday-

-ARRIVE AT THE START AREA ABOUT 45-60 MIN. PRIOR TO THE RACE! I'd STRONGLY encourage all of you to arrive about 45-60 min. early. This gives you time to warmup, use the bathroom, change clothes, get your race bib (if necessary) and get positioned near the start.

I will be running the half marathon in much the same way that I have all of our long runs with one minor wrinkle. I will be going out fast the first couple miles to 'thin the herd' and then I will wait for the first folks to come through to capture some glamour shots and run a mile with them. I will then stop and wait for the next folks to come through.

I will do my level best to catch all of you on race day, but I need your help! There will be A LOT of other people running! If you wear your 'The City 13.1' shirt, you will be making my job MUCH EASIER! Look for me in a white Fleet Feet hat and a white 'Marathon Matt' race singlet. I will be looking for all of you for 'glamour shots' with my camera after mile 2! Coach Eve/Micah will also be on the course checking in with all of you.

THERE WILL BE NO FORMAL GATHERING/WARMUP PRIOR TO THE RACE. BUT, I would suggest getting a few minutes of light jogging/stretching in prior to the start of the race.

-Pace Accordingly! OK, so you're probably going to feel pretty amped when the gun goes off, but please HOLD BACK and PACE ACCORDINGLY! You 'should' have a solid handle at this juncture on what you can maintain for 13.1 miles. RESIST the urge to go out fast. If anything run a bit SLOWER the first few miles and EASE into your comfortable, conversational pace. I want to make sure you have something left in the tank those last few miles!

-Take water/sports drink at every opportunity. Even if you aren't necessarily feeling thirsty, TAKE IT ANYWAY! Some of you may have heard of 'hyponatremia' which is often associated with taking in too much water. Let me emphasize that 'hyponatremia' is MOST PREVALENT in marathons where elapsed time on the road exceeds 4-5 hours. So, this means that there is virtually zero chance of this being an issue for any of you.

-How to handle water stops/stations on race day-There will be several of these along the course. Typically, there are several tables laid out. DO NOT GO TO THE FIRST TABLE YOU SEE! Let the other runners slow down and bump into each other to get their water and Cytomax. Try to go to the LAST TABLE you see at the water station to avoid slowing down or possibly stumbling. Certainly you can walk through the water stations if you like.

-How to drink water and/or Cytomax on the run-When you get your cup of water or Cytomax, pinch the top of the cup closed and fold one of the corners over so you effectively have a small, narrow 'spout'. Pour carefully into your mouth. If you don't want to walk through water stops/stations, this is the best way I know of to drink while running.

-Take a gel, gu, clif shot, clif block,etc. every 45-60 minutes. Make sure you get some simple carbohydrates (gels, gus, clif blocks,etc.)in your system every 45-60 min. This will help you continue to perform at a high level. Make sure to wash any gels, gus, etc. down with WATER not Cytomax.

-Be mentally tough! You've done the work. You've endured the long runs. You've tapered. You know how to fuel/hydrate properly. Remind yourself of all the hard work and preparation you've done those last few miles when you might be feeling a bit tired. YOU CAN DO THIS!!! YOU ARE READY FOR GLORY!

-Expedite race recovery. As quickly as possible, get a quality combination of carbohydrates/protein in your system (remember 4 carbs: 1 protein is OPTIMAL for recovery. Chocolate Milk has this ratio.) I'd also encourage you to walk around for a few minutes to help increase circulation and help flush the lactic acid out of your system. ADDITIONALLY, make sure to rehydrate as soon as possible! Get some water, heed, and/or other fluids in your system ASAP! If you have a stick or foam roller handy, spend some quality time with it!

Enter Taper!

Just because the toughest run of the season is behind us doesn't mean you go back to sitting on the couch, eating chips, and watching television. Hopefully, I've managed to wean all of you off this bad habit!

In all seriousness, taper is about dialing back the mileage, the crosstraining, and allowing your body an opportunity to heal, recover, and get ready for race day in a couple weeks!

Rest assured that you will NOT 'lose' any fitness you've gained these next few weeks as you taper for race day. This is NOT the time to 'make up' runs, 'make up' workouts, or 'cram' for race day. YOUR BODY DOES NOT WORK THAT WAY!

In short, I've done everything in my power to get all of you ready for conquering 13.1 miles. The best thing you can do at this point is simply savor the taper, take care of yourself, and take that extra day off if you need to!

While I've done everything in my power to prepare you 'physically', preparing 'mentally' is important as well. These next couple weeks you may find yourself feeling anxious, nervous, and questioning whether or not you can run 13.1 miles. Did missing that one workout hurt my chances of running 13.1? I felt really crappy on that last long run, I don't know if I can make it a couple more miles on race day?!!?!

EVERYONE feels this kind of anxiety to one degree or another. YOU ARE NOT ALONE!

Try to remind yourself of all the hard work you've done over the past weeks! The early Saturdays, the Tuesday runs, the Thursday workouts, and all the days of crosstraining in between.

You've suffered through ALL OF MY LONG WINDED EMAILS AND LENGTHY PREAMBLES! If that doesn't prepare you for enduring 13.1 miles, NOTHING will! ;)

In all seriousness, now is the time to remind yourself of what you have done to prepare. For many of you, this will be your first time running a half marathon and you're venturing into the great unknown, but I PROMISE if you've stayed fairly dedicated and committed to the training thus far, you have everything you need! At the end of the day, this is 'just' another long run with a few extra people ;)

Saturday(7/11) Run Course Description

Here is a link to the course map for Saturday:

Saturday's Course Map

Here's a verbal description as well:

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, EVERYONE will continue running SOUTH along the Marina towards our favorite hill by the Marina Safeway. Everyone will crest the hill. Beginners will turn around just before the hill starts heading downhill into Aquatic Park and return to the monkey bars for 10 MILES!

Intermediate, Advanced, and Race level runners will down the hill 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! You will be running on Jefferson and continue until you get to the intersection of Jefferson/Powell. There's a big GAP store on the right of this intersection. Advanced level runners will turn around here and head back to the monkey bars for 12 MILES!

Race level runners will run through Fisherman's Wharf and on to the Embarcadero. Run past the main entrance of the Ferry Building and on to the intersection of Embarcadero/Harrison. Look for the Gordon Biersch restaurant on the right side of the Embarcadero. Turn around here and head back to the monkey bars for 16 MILES!

Mental Preparation, Part Two.

Mental Tricks For Fighting off Fatigue/Discomfort


Fatigue and discomfort limit performance. This is a physical reality. But, much of it is psychological and thus can be dealt with. Anxiety and fear MAGNIFY fatigue. Once fatigue has taken charge, it's a LONG way to the finish line!

The key is to ACCEPT discomfort and fatigue as part of the deal and be confident you will run well despite it. At this stage of the game, ALL of you should know this. There's just no way to run for an extended period of time and NOT experience some level of discomfort/fatigue. So, this should actually be a bit 'easier' for you than it was several months ago.

But, let's say something comes up during the run (or race). The best thing you can do is 'heighten your awareness' in the area where you're feeling discomfort or fatigue. So, if your right quad is feeling a bit fatigued/tight, consciously focus on this area, tighten your quad momentarily, and RELAX. This reduces anxiety, helping fight off fatigue with relaxation.

I raced a 5K last July and ran into some fatigue and discomfort (quite literally!). Racing a distance this short REQUIRES a level of discomfort/fatigue that you just don't experience when you're doing an EASY run. About halfway through the race, my lungs were really hurting.

It was an uncomfortable sensation, but I reminded myself that I had been there before and I just needed to stay focused and RELAX! While the discomfort didn't disappear, the latter part of the race was manageable and I even managed a little surge right at the end DESPITE the discomfort.

Telling myself to relax was a big part of this. Come up with some kind of 'relaxation slogan'. 'Calm, calm, calm' or 'Breathe, breathe, breathe.' 'Chill, chill, chill.' Whatever works for you.

Another tactic I use (and is recommended) is focus on your posture, biomechanics, and form. REALLY tune into where your feet are landing, how your arms are moving, what your breathing feels like, etc. This dovetails with the whole concept of 'associating'. In the latter stages of a tough run or race, form sometimes falls apart and by consciously FOCUSING on how your body is moving, you can stave this off to a certain extent. If you're running on fumes, the WORST thing you can do is start running inefficiently and WASTE what little juice you have left!

Talk to yourself. Remind yourself of EVERYTHING you've been through since you started training. The countless miles logged. The aches, the pains, the hot days, the windy days, etc. Don't forget the bar nights you've survived, too ;) In all seriousness, this is REALLY important!

If I'm in a race and I'm REALLY HURTING, I will start thinking about things I've endured (while running or in life) that have hurt worse. Almost invariably, I can find a run/race or life experience that puts things in perspective. This pretty much always helps me get through the discomfort/fatigue.

Getting angry/aggressive in this context can actually be a good thing. A sudden rush of adrenaline provides a psychological boost and may help break the hold of fatigue.

When I first started running cross country in high school, I developed this odd habit of letting out a 'war cry' in the latter stages of a race when I was really hurting and really digging deep to find one last surge. Literally, it was something out of 'Braveheart'.

During the state meet my sophmore year, I came charging up the final hill and saw LEGIONS of runners in front of me with about 400 meters to go. Something in me just snapped and I let out the 'war cry' and somehow found an extra gear outkicking about 20-30 people in that home stretch.

While I don't necessarily employ this technique anymore (maybe I should!), it was effective.

Hopefully, the content in this section the past few weeks has given all of you some good food for thought and a few ways to manage the challenges you've faced and will face this Sunday.

I've given all of you just about all of the knowledge and so-called wisdom I have, it's up to you now! :)

Sunday(7/5) Run Course Description

Ok, folks! Only ‘2’ long runs left before we dial things back in preparation for race day. We will run a lengthy stretch along the Great Highway FIRST (this is actually the LATTER part of the race) and get our remaining mileage in Golden Gate Park LAST. You will be logging between 9-14 miles depending upon your training level.

Here is a map link for Sunday's course-

Sunday's Run Course.


Here is a description of our course:


Everyone will head SOUTH from the Beach Chalet on the paved path running along the Great Highway. Everyone will run ALL THE WAY TO THE END OF THE GREAT HIGHWAY! The intersection of Great Highway and SLOAT is the end of the Great Highway. There’s a controlled intersection here and the paved path effectively ends. This is a 2.35 mile stretch. If you need to use the restroom and/or grab a drink of water you will need to cross the street and head WEST over to the rest area (this will be clear once you get there).

Turn around and head back to the Beach Chalet. This is admittedly a challenging stretch as it seems to go on FOREVER! But, this is GREAT preparation for race day. Once you conquer this stretch you will know what to expect in the latter stages of the race! Once you get back to the Beach Chalet, you will have 4.7 miles under your belt. Again, feel free to stop, knock back a gel and/or some water, use the restroom, etc.before you head into Golden Gate Park for your remaining mileage.

Head NORTH from the Beach Chalet and promptly take a right turn to get onto JFK. You will run along the dirt path for about a half a mile until you come to a stop sign. Turn LEFT at this stop sign at the pedestrian crosswalk onto the dirt path running along JFK. I will try to put some chalk down at this intersection indicating where to go.

You will continue running along this path for some time. As you close in on the first mile you will see the 'Bison Paddock' on your left. Shortly after you pass the paddock, you will see Lake Spreckles on the left. If you need water, cross the pedestrian crosswalk over
to Lake Spreckles and you will see the water fountain on your left.

Continue running on the dirt path for close to a mile and you will eventually come to a 4 way stop at the intersection of JFK/Transverse. This is roughly 2 miles from the Beach Chalet. If you cross over to the LEFT side of JFK, you will find another water fountain.

Continue running on the RIGHT side of the dirt path past JFK/Transverse for another 200 meters are so. KEEP YOUR EYES PEELED FOR A PEDESTRIAN CROSSWALK IN THE MIDDLE OF THE STREET AND A ‘FF 9’ IN THE MIDDLE OF THE PATH! Beginners will turn around here and head back to the Beach Chalet for 9 MILES!

Everyone else will continue running on the paved path through the park. Roughly half a mile from the aforementioned crosswalk and ‘FF9’ you will see DeYoung Museum coming up on your RIGHT. It’s kind of a funky looking building, hard to miss. KEEP YOUR EYES PEELED FOR A PEDESTRIAN CROSSWALK IN THE MIDDLE OF THE STREET AND A ‘FF 10’ IN THE MIDDLE OF THE PATH! Intermediate runners will turn around here and head back to the Beach Chalet for 10 MILES!

Advanced and Race level runners will continue running through the park. Roughly half a mile past the ‘FF 10’, you will come to an intersection in front of the Flower Observatory. This is JFK/MIDDLE DRIVE! There is a stop sign here. I will also put down a ‘FF 11’ in the middle of the path at this point. Advanced level runners will turn around here and head back to the Beach Chalet for 11 MILES!

Race level runners MUST cross over to the OTHER SIDE of JFK once you pass the ‘FF 11’! Continue running on the paved path until you reach the intersection of JFK/STANYAN. This is a controlled intersection with stop lights. You will need to cross over onto the panhandle that runs between OAK and FELL Street. You will run on the RIGHT side of the panhandle which is adjacent to OAK Street. KEEP RUNNING!

Keep your eyes peeled for the cross streets that intersect Oak Street. You will run for three quarters of a mile before you come to the intersection of OAK and LYON! LYON is 2 blocks past MASONIC. The intersection of OAK and MASONIC is controlled with a 4 way stop. This should make it easy to identify.

I will put down a ‘FF 14’ in the middle of the path at the intersection of OAK/LYON. Race level runners will turn around here and head back to the Beach Chalet for 13 MILES.

To pick up your extra mile and give you 14 miles for the day, you will want to run ACROSS the Great Highway via the pedestrian crosswalk as you return to the Beach Chalet from the park. Cross over to the other side of the Great Highway and run on the OCEAN side for roughly half a mile until you get to the base of a large hill that heads up towards the Cliff House. Turn around and head back to the Beach Chalet for 14 MILES!

Tuesday (6/30), Saturday (7/18) Running Route Description

You will be logging between 4-7 miles depending upon your training level. The link below should give you a relatively clear sense of where we're going. I've also included a verbal description beneath it:

TUESDAY EVENING'S RUN COURSE!


A BRIEF DESCRIPTION OF TOMORROW'S RUN-

We will head north along the Marina to the intersection of Mason/Halleck. This right next to Crissy Field Center and is 1 mile into our run. Everyone follow the pedestrian crosswalk and turn LEFT on Halleck

You will be running uphill for about a block until you reach a controlled intersection with a stop sign. This is the intersection of Halleck/Lincoln. Turn RIGHT onto Lincoln and run along the sidewalk. Stick to the sidewalk on the right and follow Lincoln.


Everyone will continue on Lincoln. You will eventually see the cemetery on your left and Lincoln will curve to the left. Lincoln curves around to the left and downhill slightly. You will find yourself at a 4 way stop at the intersection of Lincoln/McDowell. Look for chalk markings indicating 'FF 4'. Beginner runners turn around here.Turn around and head back to the monkey bars for 4 MILES!

Everyone else will continue past the 'FF 4' chalk markings and continue on Lincoln as it curves around to the right. Eventually you will get a spectacular view of the Marina/Crissy Field off to your right near the intersection of Lincoln/Long(there's a stop sign here at the top of Long). There's a stop sign here and you will see an 'FF 5' in chalk right before Lincoln starts heading uphill. Intermediate runners turn around here. Head back to the monkey bars for 5 MILES!

Advanced and Race level runners will continue running uphill on Lincoln on the right hand shoulder. You will run along the shoulder for about half a mile. This is uphill most of the way.

After you run under an overpass look to your left for a series of small buildings and a street sign indicating 'Ralston'. There are actually '2' instances of 'Ralston'. Run to the 'second' instance of Ralston and you should see 'FF 6' on the ground in chalk. Advanced and Race level runners will turn around here.When you get back you will have logged 6 MILES!

Race level runners will continue SOUTH along the paved path past the Marina Safeway and up our favorite hill. Crest the hill and continue running until the path starts to head downhill towards Aquatic Park. Turn around here and head back to the monkey bars for 7 MILES!

Mental Preparation, Part One.

You’ve done nearly everything to prepare PHYSICALLY for
13.1 miles, but is your head in the right space to tackle 13.1 miles?

Without being terribly vain/immodest, I included a picture of my ‘game face’ in the newsletter because I think it does a pretty good job of capturing what was going on internally prior to one of the biggest races of my life. I WAS VERY FOCUSED. I WAS IN THE ZONE MENTALLY.

I had already run the race several times in my head. I knew where the toughest parts of the course were and how I was going to deal with them. I reminded myself of all the hard work I had done to get there. My success was completely within my hands. I knew I was going to suffer a bit those last few miles, but I was prepared to gut it out. I didn't think I could conquer this race, I KNEW I COULD.


Sports psychologist Dr.Jerry Lynch asked a number of Elite runners what is most important: natural ability, diligent training, positive mental attitude, or good coaching. The key to success by an overwhelming majority was positive mental attitude.

If you enter a race (or run) in the same physical shape as another runner, most often the one who finishes first will be the one that's stronger mentally. Even if your goal is just defeating the clock, mental training offers benefits. So, how do we do this?

The Stimulus-Belief-Response System.

All behavior comes down to a stimulus producing a response. But, before you respond to something there is ALWAYS a 'brief' moment in which you think about it. During a race, things will happen. While you should try to mentally rehearse some of these things (a water stop is out of water, you accidentally stumble and fall at some point in the race, you get a cramp, etc,), it's possible something may come up that you hadn't anticipated or planned for.

You can control these events or let them control you. The key here is maintaining a positive mindset. This helps build a powerful belief system. So, when 'things happen', you won't let it derail you. You will believe you are capable of enduring and overcoming.

CONFIDENCE!

There's no way to overstate staying confident. There is a direct link between psychology and physiology. If you don't BELIEVE you are capable of doing it, your body probably isn't going to do you any favors. I've worked with personal clients before who train and do the work necessary to perform at a certain level, but when race day arrives, they just fall apart mentally. They don't BELIEVE they can perform at a certain level. It becomes a self-fulfilling prophecy. BELIEVE in yourself!

Confidence also enables you to overcome obstacles on race day. I trained HARD for six months several years ago to qualify for the Boston Marathon. It was the focus of my life. Race day arrived and I felt STRONG. I ran the first 13 miles and everything went SWIMMINGLY.

However, at mile 14 my stomach started to complain. I gutted this out for about 2 miles, but was forced to take a pitstop at mile 16. I wasn't too concerned because I still had a shot at qualifying. I didn't let this minor setback derail me.

I got back on the road and was rolling again from mile 16 to mile 21. I was feeling some fatigue, but I knew I had enough left to finish and qualify despite the earlier mishap. Then, I promptly suffered the worst ankle sprain I'd suffered in years. After screaming a few expletives and hobbling about 200 meters, I realized the ankle wasn't broken, I had 5 miles to run, and I STILL had a shot at qualifying!

I adjusted the lacing of my shoe on the injured ankle to provide some additional stability/support and started running. It wasn't fun, it hurt, and it was probably the toughest 5 miles I've ever run.

But, 5 miles later I crossed the finish line and QUALIFIED for Boston! I attribute this performance almost EXCLUSIVELY to my CONFIDENCE and my ability to manage two events that I hadn't planned for.

Positive Affirmations and Self-Talk

Stuart Smalley (from SNL) said it best, 'I'm good enough, I'm smart enough, and gosh darn it, people LIKE ME!' :)

In all seriousness, negative thoughts are insidious and they can creep in at the WORST possible time. Learn to combat them! Develop a list of positive self-talk (aka-affirmations).

For me, whenever I'm hurting/struggling, I always remind myself that I've been through tougher workouts/races (which is pretty much ALWAYS the case).

If you have negative thoughts that regularly come up, write them down and see if you can turn them into positive thoughts. Rehearse this during your training runs and last remaining long run(s). These affirmations should be positive and in present tense-'I will run relaxed' versus 'I won't get tense'.

Creative Imaging

Sports psychologists often encourage forming creative images of what you feel like when running well. The idea is to combine the feeling of confidence with that of moving strongly and smoothly. Visualize 'running fast like a cheetah', 'gracefully like an antelope', 'smooth like an ocean stream', etc. I know it sounds kind of cheesy, but I've done this and it DOES work.

Pre-Race Anxiety and Arousal

We all feel it. It's just a question of what you do with it! It doesn't always feel good sually doesn't really), but it's actually ESSENTIAL for a good performance. Think about when we were hunters/gatherers. If we didn't get anxious/aroused before hunting a mastodon, we probably would never have performed well enough to feed our families!

A lack of pre-race anxiety and arousal can lead to disinterest and suboptimal performance. Too much of this and you get overwhelmed by your own emotions. What we're shooting for is 'the perfect storm'.

We're looking for a balance (optimal arousal) in which you get psyched up for the big effort and become stimulated to do your best, but don't get overwhelmed by the emotions and have an 'anxiety attack'!

Start developing your mental toughness NOW!

Saturday(6/27), Tuesday(7/7) Run Course Description

On Saturday, you will be logging between 4-7 miles depending upon your training level. The link below should give you a relatively clear sense of where we're going. I've also included a verbal description beneath it:

SATURDAY'S RUN COURSE!

A BRIEF DESCRIPTION OF SATURDAY'S RUN-

In short, we will head NORTH from the Marina Green Monkey Bars on along Marina Boulevard until we reach the intersection of Mason/Halleck right before Crissy Field Center. Continue running on the paved path along Mason past SportsBasement. Shortly after we pass SportsBasement, there is a lengthy straight stretch and a funny looking metal power box on your RIGHT. This is 1.5 MILES.


Everyone will continue running past the funny, metal power box. Eventually the path curves over to the right and merges with a dirt/fire road that heads towards the Warming Hut (for the uninitiated, the Warming Hut is A BIG WHITE BUILDING WITH TABLES AND BENCHES IN FRONT OF IT. Hopefully, it will be hard to miss). The Warming Hut is 2 MILES! Beginner level runners will turn around and head back to the monkey bars for 4 MILES!

Intermediate, Advanced and Race level runners will continue past the Warming Hut onto a paved road that goes past a series of buildings(including some Restrooms). You will pass these buildings and continue running along this path next to the water towards the base of the bridge. The path curves around and dead ends at 'Hoppers Hands'. This is 2.5 MILES. Intermediate level runners turn around here and head back to the monkey bars for 5 MILES!

Advanced and Race level runners will also turn around here and continue running SOUTH PAST the monkey bars along the paved path past the Marina Safeway and UP the hill we crest for our wildcard workouts

Advanced level runners will crest this hill and go a bit further until the road JUST starts to head downhill towards Aquatic Park. Turn around here and head back to the monkey bars for 6 MILES!

Race level runners continue downhill into Aquatic Park and run along the sidewalk adjacent to Aquatic Park until you reach the end of Aquatic Park/edge of Fisherman’s Wharf. There is a big cul-de-sac/turnaround that should make it clear you’re at the end of Aquatic Park. Turn around here and head back to the monkey bars for 7 MILES!

Post Run Refueling, Rehydrating, and Recovery.

In previous newsletters and in person I've mentioned the importance of being well hydrated and fueled before and during your runs, but I haven't spent a TON of time talking about expediting recovery after your runs.

All of you are about to enter the most challenging phase of your training and it's actually during 'recovery' from your runs that your body becomes stronger and better adapted to the act of running. So, here are a few post run refueling/hydrating tips for speeding recovery from your runs and one of my favorite tricks for recovering quickly!

As mentioned earlier this season, consuming something with a 4:1 carbohydrate to protein ratio is a great way to speed healing of microtears in muscle fiber AND replenish your primary fuel source.

Chocolate milk (or chocolate soymilk) and/or Accelerade are two beverages you can drink after your run that have this magical ratio.

Post Exercise Refueling:

To optimize muscle glycogen (aka-carbohydrates-your primary fuel source)replenishment, you should consume carbohydrate rich foods and beverages
within 15-30 minutes after your workout.

During that time the enzymes responsible for making glycogen are most active and will most rapidly replace the depleted glycogen stores. The current recommendation post-workout lasting greater than or equal to 90 minutes is 1.5 grams of carbohydrate per kilogram of body weight.

To get your kg, take your weight in pounds and divide by 2.2. For example, someone who weighs 130# or 59 kg needs totake in ~90 grams of carbohydrate post exercise. One
gram of carbohydrate contains 4 calories, so 90 grams of carbohydrates converts to 360 calories.

For example, a bagel and 16 ounces of Accelerade provides 90 grams of carbohydrate. A little protein (6-15 grams) eaten along with carbohydrate is thought to help with muscle repair (remember the magical 4:1 carbohydrate to protein ratio!).

So, you can add a few slices of turkey to your bagel. Once 2 hours has passed, you
want to repeat the recommendations of 1.5 grams of carbohydrate/kg of body weight along with 6-15 grams of protein.

Again, the most important thing to do during your training is to try different foods and fluids out because everyone's tolerance level is different.

Sports nutrition is all individualized- so practice now and develop your race day nutrition strategy to optimize your performance.

Hydration Tips:

Tips for encouraging drinking before, during, and following exercise:

1) Take fluid with you. Wear a bottle belt or fluid pack.
2) Know the warning signs of dehydration (unusual fatigue, lightheadedness, headache, dark urine, dry mouth).
3) Know where to find fluid (water fountains, stores,etc)
4) Drink early and often, but don't overdrink.
5) Better hydration means better performance.
6) Practice drinking during training.
7) Pouring water on your head does nothing to lower body temperature.
8) Drink by schedule.
9) Prehydrate to produce a light-colored urine.
10) Plan for fluid intake during competition.
11) After activity, drink 16-24 ounces for every pound
lost during activity.


Useful Equations:

1) To get from weight in pounds to kilograms, divide weight in pounds by 2.2. For example: 140#/2.2 = 64 kg
2) Take in 30-60 grams of carbohydrates per hour of exercise lasting greater than or equal to 90 minutes of exercise.
3) 1 gram of carbohydrate equals 4 calories.
4) Within 15-30 minutes post-exercise, take 1.5 grams of carbohydrate/kg of body weight along with 6-15 grams of protein. 1 ounce of protein = 7 grams. Once 2 hours has passed, repeat the recommendations.


Ice Baths

Ok, ice baths have virtually NOTHING to do with fueling or hydrating properly. BUT, they are a CRITICAL part of my recovery routine. In short, after every tough race/run workout, I fill my bathtub full of cold water (and ice if the water isn’t cold enough), and submerge my lower torso for 10-15 minutes. It’s NOT fun, but I PROMISE it will speed recovery.

What do you do when you have a bruise and/or contusion? You apply ice. Taking an ice bath is really no different. You have microtears in muscle fiber and inflammation. Apply ice will help REDUCE this and increase circulation which acts to expedite the healing process.

I know it sounds uncomfortable, but it does work. Think of it as a ‘mental toughness’ exercise. Wear a wool sweater on your upper torso, get a hot cup of coffee (or tea), and a magazine to read and the 10-15 minutes will go by quickly. Truly, it’s the first few minutes of an ice bath that are really brutal and then your body starts to adjust to the cooler temperature.

Tuesday (6/23) Running Route Description

You will be logging between 4-7 miles depending upon your training level. The link below should give you a relatively clear sense of where we're going. I've also included a verbal description beneath it:

TUESDAY EVENING'S RUN COURSE!



A BRIEF DESCRIPTION OF TONIGHT'S RUN-

We will head SOUTH along the Marina towards the hill on which we do our wildcard workouts. Crest this hill and head down into Aquatic Park. Run along the waterfront into Fisherman's Wharf. You will be on Jefferson.

Please keep a watchful eye for tourists, cyclists, and other traffic in Fisherman's Wharf. Continue running to the intersection of Jefferson/Powell. There is a large GAP store on the right. This is 1.5 miles.

Everyone else will running along Jefferson which will eventually turn into the Embarcadero. At the intersection of Embarcadero & Bay there is a Houston's restaurant on the right. This is 2 MILES. Beginner runners turn around here.Head back to the monkey bars for 4 MILES!

Intermediate, Advanced and Race level runners will continue past Embarcadero & Bay. 1/2 a mile later you will encounter the intersection of Embarcadero/Green. This is 2.5 MILES. Intermediate runners turn around here. Head back to the monkey bars for 5 MILES!

Advanced and Race level runners will continue running along the Embarcadero all the way to the MAIN entrance of the Ferry Building. This is 3 MILES.Advanced level runners will turn around here. Head back to the monkey bars for 6 MILES!

Race level runners will continue along the Embarcadero until you reach the intersection of Embarcadero/Harrison! There is a Gordon Biersch on the other side of Embarcadero/Harrison for your visual cue. Make sure to get seven minutes of tempo running in on your return to the monkey bars. When you get back you will have logged 7 MILES!

The Benefits of Sports Massage Presented By PSOAS Massage+Bodywork!

Psoas Massage + Bodywork believes that, while there are a multitude of ways that people can run effectively, there is a single, most efficient way for “you” to run. This way is solely based on your physical attributes and limitations.

Our specialists will help you increase your attributes and decrease your limitations in order to produce your most efficient running form. The Fleet Feet training program combined with Psoas Sports Massage is a great recipe for a successful half marathon.

Benefits of Sports Massage
-Increases Range of Motion (ROM)
-Decreases injury potential – we catch problems before you feel them
-Knowledge – increased awareness of body
-Removes and prevents adhesions
-Personalized stretching techniques for your body
-Speeds recovery of muscle and tendons after hard exertion
-Increases efficiency of muscle use
-Reduces stiffness and soreness
-Relaxes muscles
-Increases oxygen and nutrient absorption and removes lactic acid

Stay aware of your body and contact a professional as soon as you start to feel something may be out of sorts, abnormally sore, or if you feel lasting pain.

How to use Sports Massage to aid in your training

Professional, collegiate and Olympic athletes can receive bodywork daily. Competitive runners and those that are very motivated can receive sessions weekly. The physical, mental, educational and confidence boosting benefits will be substantial. Sports Massage helps decrease injury occurrence, and the amount of time it takes to heal.

Your Psoas Sports Massage Specialist can help create a unique plan for you. Below are common schedules for a ten week training program such as yours. These 3 plans range from what will be the most helpful and lead to a successful training program, to the least amount of sports massage we suggest for this type of program:

4 Sports Massage Scheduling Possibilities
-Aggressive: Weekly sessions
-Moderate: A session in week 1, 4, 6, 8, 9 and a day or two before the race
-Minimal: A session in week 2, 6 and 9 – leaving possibility for a session in week 10, if needed
-Spot: On an as-needed basis dependent upon physical injury, pain or soreness

A post event massage will help alleviate competitive strain and inflammation, substantially decreasing recovery time. It will also prepare you ready for your next training cycle.



Your massage frequency is a personal decision based on personal factors:
-Length of race and training
-Running experience
-Desire to decrease time (many simply want to finish – and that’s cool)
-Injury history
-Age
-Financial and time constraints

Common Causes of Injury
-Over- or under- stretching
-Poor equipment
-Over-training; signs include decreasing performance, heavy legs, slow recovery, training runs feel harder than expected or past runs, loss of enthusiasm
-Under-training
-Poor hydration
-Change of running terrain or hard terrain like concrete
-Lack of body awareness
-Inadequate warm-up
-Being too cold during run
-Returning from injury to quickly or without proper treatment

Common Running Injuries
-Achilles Tendonitis
-Muscle and Tendon Strain – achilles, calf, hamstring, quadriceps, hip flexor
-Ankle Sprain
-Ilio-tibial Band Syndrome (IT Band)
-Plantar Fasciitis
-Runner’s Knee
-Shin Splints
-Stress Fracture of the heel or long bones of the foot

The first form of treatment for an injury is RICE:
-Rest – eliminate stress to an injury
-Ice – reduces swelling (20 minutes on, 40 minutes off – (2 -4 times daily)
-Compression - reduces swelling
-Elevation – limits fluid buildup

How to Avoid Injury
-Receive regular sports massage during training
-Use correct equipment (be fitted for the right shoes for your feet; orthotics if needed)
-Ice, ice, ice
-Learn how to train properly – don’t over or under-train
-Learn to stretch properly
-Hydrate

Stay aware of your body and contact a professional as soon as you start to feel something may be out of sorts, abnormally sore, or if you feel lasting pain.

For more info or to schedule an appointment contact
Psoas Massage + Bodywork.
www.psoasbodywork.com
info@psoasbodywork.com
415.227.0331

Saturday(6/20) Run Course Description

Here is a map link to Saturday's run course:

Saturday's Run Course

In short, EVERYONE will head SOUTH towards our favorite hill by the Marina Safeway. We will crest this hill and head down into Aquatic Park. You will continue running through Fisherman's Wharf and onto the Embarcadero. Run along the Embarcadero ALL THE WAY TO THE FERRY BUILDING. This is 3 miles. Feel free to use the restroom inside, grab some water at the fountains inside. Once you've made a pit stop, turn around and head back to the monkey bars.

Upon return to the monkey bars, you will have logged 6 MILES. Again, feel free to grab some water, knock back a gel, etc. before you head NORTH along the Marina towards Crisy Field Center at the intersection of Mason/Halleck. Once you reach Mason/Halleck, you are one mile from the monkey bars. Look for 'FF8' in chalk at this intersection. BEGINNERS will turn around here and head back to the monkey bars for 8 MILES!

Everyone else will turn LEFT at the intersection and head up Halleck towards Lincoln (roughly 1/4 of a mile). Turn RIGHT at Lincoln and run along the sidewalk for about another 1/4 of a mile. Right around Lincoln/Taylor you will see chalk markings indicating 'FF 9' in the middle of the sidewalk. Intermediaterunners turn around here! Turn around here and head back to the monkey bars for 9 MILES!

Everyone else will continue past the 'FF 9' and continue on Lincoln. You will eventually see the cemetery on your left and Lincoln will curve to the left. Lincoln curves around to the left and downhill slightly. You will find yourself at a 4 way stop at the intersection of Lincoln/McDowell. Look for chalk markings indicating 'FF 10'. Advancedrunners turn around here.Turn around and head back to the monkey bars for 10 MILES!

Race level runners will continue past the 'FF 4' chalk markings and continue on Lincoln as it curves around to the right. Eventually you will get a spectacular view of the Marina/Crissy Field off to your right near the intersection of Lincoln/Long(there's a stop sign here at the top of Long). There's a stop sign here before Lincoln starts heading uphill.Race level runners will continue running uphill on Lincoln on the right hand shoulder. You will run along the shoulder for about half a mile. This is uphill most of the way.

After you run under an overpass look to your left for a series of small buildings and a street sign indicating 'Ralston'. There are actually '2' instances of 'Ralston'. Run to the 'second' instance of Ralston and you should see 'FF 12' on the ground in chalk. Race level runners will turn around here and head back to the monkey bars for 12 MILES!

To get your 8 miles at target half marathon pace, I would recommend seguing into target pace at the Ferry Building (3 miles into the run) and maintaining this pace for the next 8 miles. At Mason/Halleck on the return segue into comfortable pace for your last mile.

Everybody Hurts, Part Deux..

Last week I talked about a few ways to assess whether or not some discomfort/pain you're feeling is truly an injury/aggravation and introduced a couple common running related injuries/aggravations.

Not to dwell on the negative, but injuries/aggravations do come up sometimes (and we're at a point in the season where they have a tendency to rear their ugly heads) and at the very least I'd like to empower you guys with the ability to identify some of the more common things that can come up.

Below is 'part deux' of my injury/aggravation summary:

Shin Splints- I've had a few of you complain of shin pain and more often than not what you're suffering from is shin splints. Shin splints is often characterized by tenderness over the inside of the shin, lower leg pain, some swelling, lumps/bumps over the bone, pain when the toes or feet are bent downwards, and/or redness over the inside of the shin. It's caused by an overload on the shinbone and the connective tissues that attach your muscles to the bone. Definitely not fun, but it can be treated!

A few ways to address/treat:

1)ICE- The virtual panacea for just about all soft tissue running aggravations is also effective for shin splints as well...particularly in the early stages.

2)REST- Again, no big surprise here. Substituting some running for crosstraining and/or resting entirely will give your body some time to heal.

3)DO A SHOE CHECK- If you've been running in your shoes for a long time, it may be the case that they're not doing the best job absorbing the jarring/impact associated with running. It's possible a new pair of shoes will help your cause.

4)HEEL RAISES- Doing some simple heel raises periodically throughout the week will help strengthen your calves and help stave off/address shin splints.

Plantar Fasciitis- This one was the bane of my existence in 2006! Truly, plantar fasciitis can become a REAL hassle. In short, you've got this soft tissue on the bottom of your foot(fascia) that connects your heel bone to the base of your toes and when it becomes inflamed, you can get plantar fasciitis. This happens because of overtraining and/or poor biomechanics primarily. If your first steps out of bed in the morning are characterized by severe pain in the heel of your foot, you may be developing plantar fasciitis. This one can become CHRONIC, so being aggressive and proactive in treating it is KEY!

A few ways to address/treat:

1)REST- Try to keep weight off your foot. Granted, this is easier said than done for most of us. In lieu of staying off your feet entirely, put some sorbothane heel cushions in your shoes to reduce impact/jarring to the fascia.

2)ICE- Yes...it does work for just about everything! Applying some ice for 20 min. 3-4 times/day will help relieve pain and inflammation. A little ibuprofen can help here too.

3)STRETCHING- Stretching the achilles tendon and the fascia is also important. One such stretch involves leaning forward against a wall with one knee straight and the heel on the ground. Your other knee is bent. Your heel cord and foot arch stretch as you lean. Hold this for 10 seconds, relax, and straighten up. Repeat 20 times for each sore heel.

4)MASSAGE- You can seek out a sports massage therapist or simply do a bit of self massage. You can do the latter with a tennis ball, golf ball, or a foot roller (which can be found at Fleet Feet). Use any of the aforementioned to roll underneath your foot and loosen/relax the fascia and surrounding muscles/tissues.

The underlying message here regardless of what may (or hopefully not!) be ailing you is to act AGGRESSIVELY and PROACTIVELY in addressing it! Most of the garden variety running related aggravations can be addressed in a relatively short period of time if you follow the direction I've provided.

Saturday(6/13) Run Course Description

Saturday's Course Map

Here's a verbal description as well:

Everyone will head NORTH along the Marina 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.

Continue running on the pedestrian side of the bridge for roughly half a mile. As you approach the first tower/tier of the bridge keep your eyes peeled for a ‘FF 7’ in chalk in the middle of the sidewalk. This is 3.5 MILES. Beginners turn around here and head back to the monkey bars for 7 MILES!

Everyone else continues running along the pedestrian side of the Golden Gate Bridge until you reach the SECOND PILLAR/TIER OF THE BRIDGE. This is 4 MILES! Intermediate runners will turn around here and head back to the Monkey bars for 8 MILES!

Everyone else 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. Advanced runners will stop upon return to the monkey bars for 9 MILES!

Upon returning to the monkey bars, Race level runners will continue running SOUTH along the Marina towards our favorite hill by the Marina Safeway. You will crest the hill and continue running down into Aquatic Park. Run right to the edge of Fisherman’s Wharf where the cul-de-sac and water fountain resides. This is 10 MILES. Turn around here and return to the monkey bars for 11 MILES!

Race level runners need to get 7 miles of 'target half marathon pace in as well. I suggest starting your target pace once you reach the second tier/pillar of the Golden Gate Bridge (4 miles) and maintaining this pace for the balance of your run.

Tuesday (6/9) Running Route Description

You will be logging between 3-6 miles depending upon your training level. The link below should give you a relatively clear sense of where we're going. I've also included a verbal description beneath it:

TUESDAY EVENING'S RUN COURSE!


A BRIEF DESCRIPTION OF TOMORROW'S RUN-

We will head north along the Marina to the intersection of Mason/Halleck. This right next to Crissy Field Center and is 1 mile into our run. Everyone follow the pedestrian crosswalk and turn LEFT on Halleck

You will be running uphill for about a block until you reach a controlled intersection with a stop sign. This is the intersection of Halleck/Lincoln. Turn RIGHT onto Lincoln and run along the sidewalk. Stick to the sidewalk on the right and follow Lincoln.

Right around Lincoln/Taylor you will see chalk markings indicating 'FF 3' in the middle of the sidewalk. Beginner runners turn around here! Turn around here and head back to the monkey bars for 3 MILES!

Everyone else will continue past the 'FF 3' and continue on Lincoln. You will eventually see the cemetery on your left and Lincoln will curve to the left. Lincoln curves around to the left and downhill slightly. You will find yourself at a 4 way stop at the intersection of Lincoln/McDowell. Look for chalk markings indicating 'FF 4'. Intermediate runners turn around here.Turn around and head back to the monkey bars for 4 MILES!

Advanced and Race level runners will continue past the 'FF 4' chalk markings and continue on Lincoln as it curves around to the right. Eventually you will get a spectacular view of the Marina/Crissy Field off to your right near the intersection of Lincoln/Long(there's a stop sign here at the top of Long). There's a stop sign here and you will see an 'FF 5' in chalk right before Lincoln starts heading uphill.Advanced runners turn around here. Head back to the monkey bars for 5 MILES!

Race level runners will continue running uphill on Lincoln on the right hand shoulder. You will run along the shoulder for about half a mile. This is uphill most of the way.

After you run under an overpass look to your left for a series of small buildings and a street sign indicating 'Ralston'. There are actually '2' instances of 'Ralston'. Run to the 'second' instance of Ralston and you should see 'FF 6' on the ground in chalk. Race level runners will turn around here. Make sure to get seven minutes of tempo running in on your return to the monkey bars. When you get back you will have logged 6 MILES!

Everybody Hurts, Part One..

In addition to being a popular REM song, this phrase should strike a chord for just about EVERYONE who runs.

Last week I talked about some GREAT ways to stave off running related injuries/aggravations. BUT, running is a high impact sport involving a ton of repetitive motion. Despite our BEST efforts, aches and pains do come up sometimes!

This is part of the reason why our training doesn't include consecutive days of running. The days in which you are resting or engaging in cross-training are providing your body an opportunity to heal/recover from the impact associated with the previous run.

I've spoken with a number of you over the past few weeks about various issues, but want to provide some tools for you to do a little self diagnosis of your own.

Bear in mind, I'm NOT a doctor, but I'm pretty familiar with the myriad running related injuries/aggravations that can happen....I've endured most of them myself!

First a few questions you should ask yourself in assessing what's bothering you:

1)Is it a sharp/intense/radiating pain or dull/aching pain? If it's the former, this is something you should likely NOT run through and probably get checked out by a specialist. I would also add that if the nature of the pain is 'constant', it also probably needs some attention from a specialist. If the pain you're feeling is more dull/aching, it's likely you can address the issue with some REST, ICE, COMPRESSION, and ELEVATION (RICE). I've given a number of you this kind of direction.

2)Does the pain occur at beginning of the run and become less pronounced after the first few miles? If it's the former, you may be looking at some tight muscle groups that simply need some additional rest in combination with some additional stretching/bodywork.

3)How long has this pain been bothering you? When did it first manifest? In asking these kinds of questions, I'm trying to determine if there were any significant changes that might correlate with the discomfort you're feeling. Maybe you started running in a different kind of shoe when the pain first appeared. Maybe you started doing more 'tempo' around the time the pain first appeared. Maybe you've been running in a worn out pair of shoes too long.

So, now that we've got a better idea of what 'kind' of pain/discomfort you're feeling, let's take a look at a few common issues in a few different areas:

1)Runners Knee- This is kind of a generic term for knee pain/discomfort that occurs with a lot of beginner/intermediate runner's. This pain typically shows up around and sometimes behind the kneecap. While the pain manifests in the knee, the reality is that the problem may in fact be tied to your legs and feet. Your knee should move up and down in a narrow little groove in your thigh bone. But, if the knee is not tracking properly, you're looking at a kneecap that rubs up against and irritates surrounding cartilage. It's not uncommonly the case that this 'poor tracking' is due to weak thigh muscles.

2)ITB Syndrome-You know that funky stretch we do where we cross one leg over and squat? This is a pose that is designed to help stretch the IT (illiotibial band) band that runs along the outside of your leg. The IT band runs along your knee and hip bone. Sometimes you can develop excess friction between the IT band and the hip bone or knee bone. Some of you have complained about some minor hip pain or pain along the outside of your knee. In most cases, it's probably due to some IT band issues. As stretching the IT band can be a little tough, a 'Stick' or a foam roller can be a handy tool to loosen up a tight IT band and/or the surrounding muscles.

These are two of the big issues that I commonly see. With both of the aforementioned issues, you ideally should be reducing your mileage/training and treating the affected area with ice and anti-inflammatories. Once the pain subsides, doing some exercises to strengthen your quads/thighs should help stave off runner's knee.

Similarly for staving off IT Band issues, you want to strengthen your quads, hamstrings, and gluts.

Next week, I'll provide some info. about two other commonly encountered issues: plantar fascitis (my personal favorite! UGH!) and shin splints.

Until then, LISTEN to the messages your body is sending you and DO NOT run through sharp/intense pain!

Saturday(6/6) Run Course Description

Here’s a map link for tomorrow’s course:
Saturday's Golden Gate Park Run!

Below is a description of the route:

B-6 MILES.

Beginners will head NORTH from the Beach Chalet and promptly take a right turn to get onto JFK. You will run along the dirt path for about a quarter of a mile until you come to a stop sign. Turn LEFT at this stop sign at the pedestrian crosswalk onto the dirt path running along JFK.

You will continue running along this path for some time. As you close in on the first mile you will see the 'Bison Paddock' on your left. Shortly after you pass the paddock, you will see Lake Spreckles on the left. If you need water, cross the pedestrian crosswalk over to Lake Spreckles and you will see the water fountain on your left.

Continue running on the dirt path for close to a mile and you will eventually come to a 4 way stop at the intersection of JFK/Transverse. This is roughly 2 miles. If you cross over to the LEFT side of JFK, you will find another water fountain. *NOTE-IT IS IMPORTANT THAT YOU STAY ON THE RIGHT SIDE OF THE PATH FOR THIS RUN! IT IS OK TO CROSS OVER TO THE LEFT FOR H20, BUT GET BACK OVER TO THE RIGHT SIDE TO CONTINUE YOUR RUN!

Continue running on the RIGHT side of the dirt path past JFK/Transverse for roughly a mile. You will see a stop sign and traffic joining JFK from 'Conservatory Way'. (this is just prior to the Flower Observatory) There is a pedestrian crosswalk here. THIS IS 3 MILES! LOOK FOR A 'FF 6' IN THE MIDDLE OF THE PATH (The path is paved at this juncture). Turn around here and head back to the Beach Chalet for 6 MILES!!


I-7 MILES.

Same course as beginners, BUT CROSS OVER TO THE LEFT SIDE OF JFK AT THE 'FF 6' MARK. Run past the Flower Observatory and follow JFK all the way to STANYAN. This is a controlled intersection with traffic lights. Once you get to JFK/Stanyan, this is 3.5 miles. Turn around here and head back to the Beach Chalet for 7 MILES!


A-8 MILES.

Advanced runners will run through the intersection of JFK/Stanyan and onto the panhandle (the strip of land that runs between Oak/Fell). Run on the RIGHT side of the Panhandle! You will run along the panhandle for roughly half a mile along OAK. One block PAST Oak & Masonic (again, this is a controlled intersection with stoplights), keep your eyes peeled for OAK and CENTRAL. There will be a 'FF 8' in chalk in the middle of the road. Turn around and head back to the Beach Chalet for 8 MILES!

R-10 MILES W/6 MILES @ TARGET PACE.

Race level runners follow the same course as Advanced runners, BUT when you get back to the Beach Chalet continue SOUTH along the paved path towards the Zoo. You will run South for a mile until you reach GREAT HIGHWAY and LAWTON. This is a controlled intersection with traffic lights and a big 'Lawton' sign. Thusly, there will be no chalk markings to look for. Turn around here and head back to the Beach Chalet for 10 MILES! The best time to get your 6 miles of target pace is when you turn around at Oak and Central. You will maintain target pace for the balance of the run for a total of six miles at target pace.

Injury Prevention 101

Many people approach me and say they want to get into great shape for a half marathon or full marathon and not get injured. I always have a difficult time responding to this statement because the reality is that you can have the perfect shoes, the perfect biomechanics/form, the perfect training schedule, and STILL get injured!

The best that we can do is be smart about how we train/take care of ourselves, listen to what our body tells us, and respond accordingly.

Below are a few items that can help reduce the chances of injury/aggravation:

Stretch Daily (30 sec.-1 min. per side every
day)

• Calves-The stretch we do when we prop our foot against the curb and lean forward stretches your calf and achilles.


• Piriformis-The stretch where we bend our kness and cross one leg over stretches the IT Band and the piriformis


• Hip Flexors-This isn't a stretch we do, although the quad stretch gets this are to a certain extent. Check out this link to get an idea of what this stretch looks like: Hip Flexor
  Stretch.


• IT Band-The stretch we do where we bend the kness and cross one leg over addresses the IT band.


• Hamstrings-The stretch where we put one leg in front and lean forward stretches the hamstrings


• Quads-The stretch where we stand with our feet shoulder with apart and bring one foot up flush against our butt addresses the Quads.


• Soles of feet-Again, we don't do much of this, but if you have a tennis ball, golf ball, or something similar you can use this to stretch/massage the soles of you
  feet.


• CHIPS-At a minimum aim to stretch the
  Calves, Hip Flexors, IT Band,
  Piriformis, and Soles of the
  feet.

Strengthen running muscles and stabilize the
core.

• Quads (1 set of 20 reps, 3 times/week). Wall Squats-For those who have attended the
  Thursday 'wildcard workout' we did some standing squats. Sitting squats are effectively the same motion/exercise, but you're sitting against the wall when you're doing hem.


• Hips (1 set of 20 reps, 3 times/week). A)Hip Bridges-This is one that is probably new to you, but here's an excellent link illustrating how it's done-Hip Bridge Illustration.


• Trunk(Stomach) (planks up to 1 min., crunches until exhaustion-3 times/week).
  A)Planks-We do these as part of the 'wildcard workouts' typically. Basically.
  You're lying down on your stomach. Your forearms should be used to support your weight. Engage your abs and hold your upper body above the ground using your forearms to brace yourself. Keep your back straight and the abs engaged. Count to 30-60 seconds for each plank.
  B)Crunches-This one shouldn't require any explanation.

Change shoes often.

The rule of thumb around is 300-500 miles. But, I know only a handful of people who truly track their mileage in any kind of substantive way. If you've been running regularly in your shoes 3 months (or longer), they need to be replaced. If you can fold the front of your shoe in half easily, your midsole is likely compressed and your risk of injury is higher. If you see a lot of creases, folds, or wrinkles in the midsoles (the white portion) of your shoes, you likely need to replace your shoes. Also bear in mind that if you've had a pair of running shoes for a year or two (even if you haven't logged a TON of miles in them), they probably need to be replaced.

Rotate shoes every day or
so.

For the budget-conscious this may not be possible. But, there's a reason why you see me wearing about six different pairs of shoes when I run. If I'm doing a faster workout, I tend to like a shoe that is lighter and provides less guidance/support. If I'm doing an easy, shorter run, I like wearing Nike Frees b/c they strengthen my feet/lower legs. For LONG runs (10+ miles), I prefer a shoe that provides a reasonable amount of cushioning, stability, and support. In short, mixing up my running shoes has a variety of benefits, most of which revolve around staying healthy and injury-free!

Increase distance slowly/appropriately.

If you're following the schedule for the most part, you're doing just fine. But, if you miss a bunch of runs and try to 'make up' mileage, you're putting yourself at risk. You can't CRAM for a half marathon or a marathon. You can't FORCE your body to adapt. That's why it takes roughly 10-12 weeks to train for a half marathon and 18-24 weeks for a full marathon. This is 'roughly' how much time it takes an 'average' person to prepare.

Hydrate well before and after runs

Urine should be clear/copious before a run. This is an indication that you're hydrated. Similarly, you want to hydrate after your run enough such that urine returns to being clear and copious. This make take a few glasses of water/gatorade/accelerate/etc. before the
yellow color disappears.

Stand on one foot while brushing your teeth.

Maybe not one foot the ENTIRE time as it may take a few minutes to brush. BUT, this will help you with balance AND foot strengthening.

Massage any muscle you want, anytime.

I believe I introduced most of you to the stick and/or foam roller. Owning one or both of these devices is a GREAT idea. They aren't terribly expensive either. You can own both for about $40. You can use either to work on ALL of the muscles indicated in the 'Stretch' portion of this article. Massage (whether done by a professional or yourself) is a wonderful way to increase circulation/stimulate bloodflow, help flush lactic acid and other toxins out of your muscles, clear tightness/adhesions in your muscles, and reduce the chances of injury. Massage ALL YOU WANT!


If you're looking for a sportsmassage (I recommend one every 4-6 weeks of training AT LEAST), I HIGHLY recommend PSOAS
Bodywork. They are a FANTASTIC place for sports massage. If you mention you're a 'Marathon Matt' runner, they'll give you 10% off to boot!

Tuesday (6/2, 7/14) Running Route Description

Tomorrow, you will be logging between 3-6 miles depending upon your training level. The link below should give you a relatively clear sense of where we're going. I've also included a verbal description beneath it:

TUESDAY EVENING'S RUN COURSE!

A BRIEF DESCRIPTION OF TOMORROW'S RUN-

We will head SOUTH along the Marina towards the hill on which we do our wildcard workouts. Crest this hill and head down into Aquatic Park. Run along the waterfront into Fisherman's Wharf. You will be on Jefferson.

Please keep a watchful eye for tourists, cyclists, and other traffic in Fisherman's Wharf. Continue running to the intersection of Jefferson/Powell. There is a large GAP store on the right. This is 1.5 miles. Beginner runners turn around here! Head back to the monkey bars for 3 MILES!

Everyone else will running along Jefferson which will eventually turn into the Embarcadero. At the intersection of Embarcadero & Bay there is a Houston's restaurant on the right. This is 2 MILES. Intermediate runners turn around here.Head back to the monkey bars for 4 MILES!

Advanced and Race level runners will continue past Embarcadero & Bay. 1/2 a mile later you will encounter the intersection of Embarcadero/Green. This is 2.5 MILES. Advanced runners turn around here. Head back to the monkey bars for 5 MILES!

Race level runners will continue running along the Embarcadero all the way to the MAIN entrance of the Ferry Building. This is 3 MILES.Race level runners will turn around here. Make sure to get FIVE minutes of tempo running in on your return to the monkey bars. When you get back you will have logged 6 MILES!

Preparing for the next phase of training

There are a few key things to keep in mind as we enter a more challenging phase of training :

-Hydration. The best way to gauge whether or not you're well hydrated is to take a look at your urine. Is it clear and 'copious'? If so, you're well hydrated. However, if it's a darker, yellow color, you likely need to consume more fluids. Make sure to hydrate well in the days leading up to your long run. During the run, aim for roughly 6-8 ounces every 15-20 minutes. Many of the courses we run have water fountains every mile or so, but not ALL of the courses do. So, if you're prone to heavy sweating/fluid loss, now may be the time to consider bringing a water bottle with you during your long runs. Bear in mind, you don't just lose water! You lose sodium, potassium, magnesium, and other critical electrolytes. So, consider bringing Gatorade, Accelerade, or some other sports drink with you as well.


-Fuel Properly.Recently you received some general nutrition/hydration guidelines which will become important for future long runs. You will likely be out on the road next Saturday at least 45-60 min. Make sure you're properly fueled in the days leading up to Saturday's run AND make sure to grab a gel, gu, powergel, or some other form of simple carbohydrates (gummy bears, jolly ranchers, etc.) you can consume while out on the run. Remember you want to ingest something every 45-60 minutes. Ideally, you want to use WATER to wash down your gel, gu, or powergel.

-Recover FAST! Upon finishing your long run, walk around for a few minutes to help increase circulation and flush lactic acid and other toxins out of your legs. STRETCH LIBERALLY! Start rehydrating as soon as possible. Additionally, try to ingest something with a 4:1 carbohydrate to protein ratio. Chocoloate milk (believe it or not) is a GREAT option as it has the magical 4:1 carbohydrate to protein ratio. Chocolate soymilk will work as well.


-Ice Bath. OK...it's not TOTALLY necessary for the kind of distance you're running, but filling your bathtub full of cold water (or wading into the bay) and soaking your lower torso/legs for 10-15 min. is yet another GREAT way to help heal microtears in muscle fiber, reduce inflammation, increase blood circulation, and expedite recovery! It sounds awful, but I SWEAR BY IT!

Saturday(5/30) Run Course Description

Saturday’s run will be launching from 333 3rd Street between Folsom/Harrison. PSOAS Massage + Bodywork will be hosting a special event for us after the conclusion of our run in Suite 205. There will be FREE massage for all!

We will launch our run from outside 333 3rd Street between Folsom/Harrison. Here is a map link to our course:

Saturday’s Course Map

Here is a brief description of the course:

We will cross Folsom from 3rd Street onto the sidewalk and take a right. We will run along Folsom all the way to the Embarcadero. We will cross the street and take a left onto the Embarcadero.

Run along the Embarcadero past the Ferry Building. Beginner runners will run to the intersection of Embarcadero/Green. Look for the street sign for ‘GREEN’. This is a hair over 1.5 miles. Turn around and head back to PSOAS for 3 MILES!

Everyone else will continue running along the Embarcadero. Intermediate runners will run to the intersection of Embarcadero/Bay. Look for the Houston's Restaurant on the LEFT side of the Embarcadero. This is 2 miles Turn around and head back to PSOAS for 4 MILES!

Advanced and Race level runners will continue running along the Embarcadero until it turns into ‘Jeffererson’. Run along Jefferson to the intersection of Jefferson/Powell. Look for the Gap Store on the left. This is 2.5 miles. Advanced level runners will turn around here and head back to PSOAS for 5 MILES!

Race level runners will running through Fisherman’s Wharf right to the edge of Aquatic Park. Once you reach the cul-de-sac at the edge of Fisherman’s Wharf/Aquatic Park, you’ve logged 3 miles. Turn around and head back to PSOAS for 6 MILES! Make sure to get 5 minutes of tempo in during this run.

When you're done with your run, head upstairs to Suite 205 for some free massage/bodywork courtesy of PSOAS!

Tuesday (5/26, 6/16, 7/7) Running Route Description

Tomorrow, you will be logging between 3-6 miles depending upon your training level. The link below should give you a relatively clear sense of where we're going. I've also included a verbal description beneath it:

TUESDAY’S RUN COURSE!

A BRIEF DESCRIPTION OF TOMORROW'S RUN-

In short, we will head NORTH from the Marina Green Monkey Bars on along Marina Boulevard until we reach the intersection of Mason/Halleck. Continue running on the paved path along Mason past SportsBasement. Shortly after we pass SportsBasement, there is a lengthy straight stretch and a funny looking metal power box on your RIGHT. There will be some chalk on the ground indicating FF 1.5 Beginner runners will turn around and head back to the monkey bars for 3 MILES!


Intermediate, Advanced, and Race level runners will continue past the 1.5 mile mark along the paved path. Eventually the path curves over to the right and merges with a dirt/fire road that heads towards the Warming Hut (for the uninitiated, the Warming Hut is A BIG WHITE BUILDING WITH TABLES AND BENCHES IN FRONT OF IT. Hopefully, it will be hard to miss). The Warming Hut is 2 MILES! Intermediate level runners will turn around and head back to the monkey bars for
4 MILES!

Advanced and Race level runners will continue past the Warming Hut onto a paved road that goes past a series of buildings (including some restrooms). You will pass these buildings and continue running along this path next to the water towards the base of the bridge. The path curves around and dead ends at 'Hoppers Hands'. This is 2.5 MILES. Advanced level runners turn around here and head back to the monkey bars for 5 MILES!

Race level runners will also turn around here and knock out five minutes of tempo running on the return route. Once you get back to the monkey bars continue running SOUTH along the paved path past the Marina Safeway and UP the hill we crested yesterday on our way to Aquatic Park.

Crest this hill and go a bit further. You will turn around right at the point at which the hill starts to head DOWN into Aquatic Park. Return to the monkey bars for 6 MILES!

Saturday(5/23/2009) Run Course Description

Here's a link to the course map:


Saturday’s Golden Gate Park Run!

OK, folks. I think we’re ready for a change of scenery and this Sunday's run will hopefully please a number of you. We'll be running through Golden Gate Park. a few things to keep in mind before I dive into the details:

1)You will be running gradually uphill for the first half of your run! This course isn't terribly steep, but there is a GRADUAL uphill for much of the first half of the run. Keep this in mind as you may need to dial back your pacing a bit when you head out.

2)Watch your footing! There's a reasonable amount of this run that will take place on a dirt path/fire road. This means small rocks, tree roots (sometimes), and uneven ground at times. I don't want to see anyone take a tumble. Stay tuned in! This is particularly important for those of you who wear MP3 PLAYERS! Stay particularly alert on the RETURN when you will likely be a bit fatigued and traveling gradually DOWNHILL!

3)Water Stops. Roughly a mile into the run (not too far after you pass the Bison Paddocks on the left) there is water fountain on the LEFT adjacent to Lake Spreckles. Also there is a water fountain at the intersection of JFK/Transverse on the LEFT side of JFK. These descriptions will make more sense once you read my course description below.

Ok, enough of the preamble. Let's get down to it!


B-5 MILES. Beginners will head NORTH from the Beach Chalet and promptly take a right turn to get onto JFK. You will run along the dirt path for about a quarter of a mile until you come to a stop sign. Turn LEFT at this stop sign at the pedestrian crosswalk onto the dirt path running along JFK.

You will continue running along this path for some time. As you close in on the first mile you will see the 'Bison Paddock' on your left. Shortly after you pass the paddock, you will see Lake Spreckles on the left. If you need water, cross the pedestrian crosswalk over to Lake Spreckles and you will see the water fountain on your left.

Continue running on the dirt path for close to a mile and you will eventually come to a 4 way stop at the intersection of JFK/Transverse. This is roughly 2 miles. If you cross over to the LEFT side of JFK, you will find another water fountain. *NOTE-IT IS IMPORTANT THAT YOU STAY ON THE RIGHT SIDE OF THE PATH FOR THIS RUN! IT IS OK TO CROSS OVER TO THE LEFT FOR H20, BUT GET BACK OVER TO THE RIGHT SIDE TO CONTINUE YOUR RUN!

Continue running on the RIGHT side of the dirt path past JFK/Transverse for roughly half a mile. You will see a large funky looking building approaching on the right. This is DeYoung Museum. Additionally, you should see a crosswalk cutting across JFK. Keep your eyes peeled for a ‘FF 5’ in the middle of the paved path you’re on. This is the 2.5 miles! Turn around here and head back to the Beach Chalet for 5 MILES!!


I-6 MILES. Same course as beginners, but continue running on the RIGHT side of the dirt path past the ‘FF 5’ for roughly half a mile. You will see a stop sign and traffic joining JFK from 'Conservatory Way'. (this is just prior to the Flower Conservatory) here is a pedestrian crosswalk here. THIS IS 3 MILES! LOOK FOR A 'FF 6' IN THE MIDDLE OF THE PATH (The path is paved at this juncture). Turn around here and head back to the Beach Chalet for 6 MILES!!

A-7 MILES. Same course as the Intermediate runners, BUT CROSS OVER TO THE LEFT SIDE OF JFK AT THE 'FF 6' MARK. Run past the Flower Observatory and follow JFK all the way to STANYAN. This is a controlled intersection with traffic lights. Once you get to JFK/Stanyan, this is 3.5 miles. Turn around here and head back to the Beach Chalet for 7 MILES!

R-8 MILES. Race level runners will run through the intersection of JFK/Stanyan and onto the panhandle (the strip of land that runs between Oak/Fell). Run on the RIGHT side of the Panhandle! You will run along the panhandle for
roughly half a mile along OAK. One block PAST Oak & Masonic (again, this is a controlled intersection with stoplights), keep your eyes peeled for OAK and CENTRAL. This is 4 miles. Turn around here and head back to the Beach Chalet for 8 MILES!

Tuesday (5/19) Running Route Description

Tuesday Course Map!


Here's a description for you as well:

B-2 MILES- We will head North along the Marina to the intersection of Mason/Halleck. Look for the stop sign immediately before the intersection. This is 1 mile. Turn around here and head back for 2 miles!

I-3 MILES-Intermediate runners will also go to the aforementioned stop sign, but run about 50 feet further and turn left into the pedestrian crosswalk and head up Halleck street.

You will be running uphill for about a block until you reach a controlled intersection with a stop sign. This is the intersection of Halleck/Lincoln. Turn RIGHT onto Lincoln and run along the sidewalk. Stick to the sidewalk on the right and follow Lincoln.

Right around Lincoln/Taylor you will see chalk markings indicating 'FF 3' in the middle of the sidewalk. This is your turn around point. Turn around here and head back to the monkey bars for 3 MILES!

A-4 MILES-Same course as intermediate folks, but continue past the 'FF 3' chalk markings and continue on Lincoln. You will eventually see the cemetary on your left and Lincoln will curve to the left. Lincoln curves around to the left and downhill slightly. You will find yourself at a 4 way stop at the intersection of Lincoln/McDowell. Look for chalk markings indicating 'FF 4'. You will turn around and head back to the monkey
bars for 4 MILES!

R-5 MILES W/5 MIN. TEMPO-Race level runners continue past the 'FF 4' chalk markings and continue on Lincoln as it curves around to the right. Eventually you will get a spectacular view of the Marina/Crissy Field off to your right near the intersection of Lincoln/Long(there's a stop sign here at the top of Long). This is 2.5 MILES!