Thursday, November 01, 2018

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

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

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


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

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

Directions:

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

The steps circuit begins here. Head up the steps.

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

Thursday, October 25, 2018

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

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

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

We’ll get things rolling with an easy 1/2 mile warmup run to Julius Kahn Park. From there we’ll do some range of motion drills before starting the run.
Here’s a link to the course map….
Here’s a description of said course…
Follow chalk markings indicating ‘RC’ with arrows on paved roads. Follow flour arrows on trail segments.
-Launch from Julius Kahn Park. Follow dirt trail towards Arguello. Turn right on Arguello.
-Shortly after turning right you will cross the street and veer left onto Bay Area Ridge Trail.
-Continue on Bay Area Ridge Trail (Look for signs and flour markings).
-You’ll follow Bay Area Ridge Trail across Park Avenue. Roughly a 1/4 mile later look for flour markings on your RIGHT and continue following Bay Area Ridge Trail to Rob Hill Campground (it will be on your left).
-At Rob Hill Campground, run on the paved path for a brief stretch and turn LEFT onto Washington Boulevard.
-Run along Washington for 1/10th of a mile and cross over to Immigrant Point Overlook for an EPIC view! Turn around and head back the way you came until you reach our starting point at Julius Kahn Park!
-3.5 miles total

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

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

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


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

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

Warm up/cool down:


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

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

One mile(ish) repeats:


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

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

Thursday, October 18, 2018

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

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

Wildcard Run (4 Mile Recovery Discovery)-10/18/18

From Coach Toby:

Whether you are cooling your jets for this weekend’s long run or looking for a quality workout to increase strength and endurance, tonight’s wildcard is for you.

Pre-run: I’ll break down “recovery running” – including debunking the popular myth that a recovery run’s sole purpose is only to well, help you recover. Not true! They can do so much more to enhance your training and running fitness. I’ll also provide guidance for all levels of runners on how to approach the workout.

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

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

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

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

Thursday, October 11, 2018

Wildcard Run (TRIED. TRUE.TEMPO. Golden Gate Park Tempo Run)-10/11/18

From Coach Toby:
Tempo runs. They improve mental toughness. They build strength. They make you faster.

Every runner can do them. Every runner should do them.

I often incorporate this type of short tempo session into my run commutes home from work, work travel, and short Sunday afternoon or evening “weekend wrap-up” runs.


I LOVE the challenge and I really appreciate that they only take 30-60 minutes of my time. Small investment. Big gains.

For those unfamiliar, tempo running (sometimes called lactate threshold running) is a type of run where after an easy-pace warm-up, you ease in to a “comfortably hard” pace for a prescribed distance or amount of time.

Tonight’s workout:


-10-15 min warm up

-2 miles tempo (comfortably hard)
-Cool down run back to Kezar Stadium (approximately 3.5 miles total)

Route: http://www.mapmyrun.com/routes/view/2106032191

Reminder: It’s headlamp season. The sun sets at 6:37pm this eve and will continue to say goodnight earlier each and every night. When running in the dark, see and be seen. Wear bright and reflective clothes. Run fast. Run fun. Run safe.

Tried. True. Tempo. Let’s do it!

Thursday, October 04, 2018

Wildcard Run (Chase the Setting Sun)-10/04/2018

CHOICES: RUNNING BORING VS. RUNNING WILD

From Coach Toby:

A lifetime of running. A few lessons learned and epiphanies:

1. Running doesn’t have to be boring.
2. Our runner’s bodies will adapt to the demands and stresses we place upon them.
3. Sometimes we get in a rut. Ruts are never deep and are easy to jump out of.
4. Mornings. The early bird gets the worm. Evenings. Chase the setting sun.

Pre-run: Coach Toby will share how variety can spice up your running life and how it might help put you in front of the pack on race day.

He will also give suggestions for runners of all levels on how to approach this fun, challenging and incredibly gorgeous five-mile run. Check out the course map below...

https://www.mapmyrun.com/routes/view/2137362280

Directions:


-Exit Kezar Stadium north towards Kezar Drive
-Left on Kezar Drive. Run along sidewalk
-Kezar Drive turns into Lincoln Way
-Left onto 8th Avenue
-Right onto Moraga St
-Ascend stairs up to Grandview Park. Enjoy the views!
-Descend stairs on west side of Grandview Park
-At bottom of stairs, make right, cross street, descend small staircase on left, make right on 15 Avenue and look for giant staircase on the left
-Descend Moraga Steps – enjoy the evening sky and ocean views
-Continue straight on Moraga after steps
-Left onto 17th Avenue
-Right onto Ortega St
-Continue to 24th Avenue (Sunset Reservoir)
-Run up path to top of reservoir
-Turn right to descend to 25th Ave
-Continue north on 25th Ave to Lincoln Ave
-Cross Lincoln Ave into Golden Gate Park
-Continue on 25th Ave to MLK Jr Drive
-Right onto MLK Jr Drive
-Stay on MLK Drive back to Kezar Drive and Kezar Stadium.
-Done!