Thursday, July 26, 2018

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

From Coach Toby:

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

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

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

Please review the route map via this link...


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

Directions:

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

Monday, July 23, 2018

RACE WEEK FLIGHT PLAN-SAN FRANCISCO (HALF OR FULL) MARATHON!

You’ve logged the miles, you’ve done the crostraining, you’re a few days away from getting your race bib, BUT, do you have everything covered? I’ve outlined below a ‘proposed’ race week itinerary that should have you good to go on race day. Read on!
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 Run Club shirt so we can readily identify you on the course! I will be getting QUALITY glamour shots and possibly video footage on race day! Your 13.1 miles of glory will be immortalized forever! :) 
If you STILL have not claimed a Run Club shirt, show up on Thursday night at Kezar and I will give you one!
-Nail down your travel plans.
You want to plan on getting to the race start 30-45 minutes in advance of the actual start. FYI, The first half marathon starts at 6:30AM. The second half marathon starts at 6:45AM. Figure out how you’re getting to the start of the race 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. For those driving in on race morning, allow PLENTY of time! It will likely take time to find parking if you’re driving over.
Tuesday-
-Scout the course.
Check out the course info/maps. Identify the hills, the tough sections, and everything in between.
-Attend our FINAL Tuesday night run at PSOAS! :) 
If you have any last minute pre-race questions/concerns, Coach Nichole will be there to address them!
-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.
Gentlemen, if you have experienced chafing of the nipples (my apologies if this grosses some of you out), stick a band-aid on both nipples and you should be good to go.
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.
Once again, PSOAS Massage & Bodywork offers us a standing 10% discount. But, they extend us 20% off on Tuesday nights!
-Nail down race nutrition items.
I introduced you to GUs this season and hopefully you managed to identify the items that work best for you. Remember that you should be consuming 'something' every 45-60 minutes during the race to keep yourself performing at a high level.
Water and/or an electrolyte beverage will be provided about every mile or so. Try to coordinate consumption of GUs (or whatever you’re using) in conjunction with the water stops. Just a reminder that any product you bring should be washed down with WATER, NOT an electrolyte beverage.
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.
You don’t necessarily need to ‘carboload’ for the half marathon. 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.
Friday-
-Get your race bib from 12-7PM at the Fort Mason Center Festival Pavilion (2 Marina Boulevard)
You MUST claim your race bib at the event expo in order to participate in the race! The expo takes place on Friday from 12PM-7PM at Fort Mason Center Festival Pavilion (2 Marina Boulevard)

-Get a good night’s sleep.
Given the early start time 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!
Saturday-
-Get your race bib from 9-5PM at the Fort Mason Center Festival Pavilion (2 Marina Boulevard
You MUST claim your race bib at the event expo in order to participate in the race! The expo takes place on Saturday from 9AM-5PM at Fort Mason Center Festival Pavilion (2 Marina Boulevard)
-Eat dinner early.
Given the early start time on Sunday morning, 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.
-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 30-45 MINUTES PRIOR TO START!
Sunday-
-ARRIVE AT THE START AREA 30-45 MIN. PRIOR TO THE RACE!
I’d STRONGLY encourage all of you to arrive 30-45 min. early. This gives you time to warmup, use the bathroom, drop off your gear, and get positioned near the start.
-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 (or 26.2 miles). Focus on running at your comfortable, conversational pace. There will be mile markers along the course.
If you run 10 min. pace, your watch should reflect roughly 10:00 at the one mile mark, 20:00 at the two mile mark, and so one. RESIST the urge to go out fast. If anything run a bit SLOWER the first few miles (10:10-10:15) 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 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 electrolyte drink. 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 electrolyte drink on the run.
When you get your cup of water or electrolyte drink, 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 GU every 45-60 minutes.
Make sure you get some simple carbohydrates (GUs or some other form of simple carbs) in your system every 45-60 min. This will help you continue to perform at a high level. Make sure to wash any nutrition product down with WATER not an electrolyte drink.
-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. If you have a stick or foam roller handy, spend some quality time with it!
-Join us at the the Hi-Dive (501 Embarcadero) following the race for refueling, rehydrating, and CELEBRATING around 10AM!
Following the race, I’d suggest catching up with me, your coaches, and your fellow runners at The Hi-Dive (501 Embarcadero). This venue is a short walk from the finish line area.
If you’re looking to reconnect with your teammates, celebrate your accomplishments, refuel, and rehydrate, show up! Feel free to invite friends, family, and loved ones to join us as well.

Thursday, July 19, 2018

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

From Coach Toby.....

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


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

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

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

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

The workout


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

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

Please review the route map via this link:


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

Directions:


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

Prediction Run-07/21/2018

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

Thursday, July 12, 2018

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

From Coach Toby:

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

It’s true!

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

Workout:

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

Please review the route map via this link:

Warm up and cool down:

1M repeats:

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

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

Speedwork Details-07/19/2018

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

Monday, July 09, 2018

Team Gilead Speedwork Details-07/11/2018

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