You will be logging 6 miles on Saturday. 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 THE ROUTE-
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.
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.
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. Turn around here and head back to the monkey bars.
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 en route 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!
Thursday, January 28, 2010
Sunday, January 24, 2010
Cause Tramps Like Us, Baby We Were Born To Hunt..
Back in days of yore when we were a bit hairier, a bit less evolved, and lived primarily in caves we used to do this thing called 'hunting'.
Hunting back then bears little resemblance to the kind of hunting you see today which usually involves a couple paunchy guys with a six pack of Shlitz in some camouflage gear sitting in the bushes waiting for an antelope to walk in front of them.
Back in days of yore, we tracked our prey for miles. We tracked our prey for days because survival demanded it. If you didn't slay the beast, you and your family would starve.
In the running community, you periodically hear this debate about whether or not people were 'born to run' or 'built to run'. Maybe we were or maybe we weren't 'born to run', but I do know we were born to 'hunt'.
So, consider the run that lies in front of you as the 'beast'. In order for you and your family to survive, you MUST slay the beast! Slay the beast, earn your feast!
All apologies to my vegetarian/vegan friends for the above content.
Hunting back then bears little resemblance to the kind of hunting you see today which usually involves a couple paunchy guys with a six pack of Shlitz in some camouflage gear sitting in the bushes waiting for an antelope to walk in front of them.
Back in days of yore, we tracked our prey for miles. We tracked our prey for days because survival demanded it. If you didn't slay the beast, you and your family would starve.
In the running community, you periodically hear this debate about whether or not people were 'born to run' or 'built to run'. Maybe we were or maybe we weren't 'born to run', but I do know we were born to 'hunt'.
So, consider the run that lies in front of you as the 'beast'. In order for you and your family to survive, you MUST slay the beast! Slay the beast, earn your feast!
All apologies to my vegetarian/vegan friends for the above content.
Thursday, January 21, 2010
Sunday (03/24/13) Route Description
Here is a link to the course map for Saturday:
Sunday’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 ALL the way to main entrance of the Ferry Building. Feel free to stop and use the restroom/water fountains inside the Ferry Building before turning around and heading back to the monkey bars for 15 MILES!
Sunday’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 ALL the way to main entrance of the Ferry Building. Feel free to stop and use the restroom/water fountains inside the Ferry Building before turning around and heading back to the monkey bars for 15 MILES!
Sunday, January 17, 2010
Tuesday's Marina Running Route Description (10/20/15)
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'S RUN COURSE!
A BRIEF DESCRIPTION OF TUESDAY'S RUN-
We will head SOUTH along the Marina past the Marina Safeway and towards Fort Mason Hill. 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. This is 1.5 miles.
Continue running along Jefferson which will eventually turn into the Embarcadero. At the intersection of Embarcadero & Bay there is a Hillstone 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! Turn around and head back to the monkey bars. When you get back you will have logged 7 MILES!
TUESDAY'S RUN COURSE!
A BRIEF DESCRIPTION OF TUESDAY'S RUN-
We will head SOUTH along the Marina past the Marina Safeway and towards Fort Mason Hill. 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. This is 1.5 miles.
Continue running along Jefferson which will eventually turn into the Embarcadero. At the intersection of Embarcadero & Bay there is a Hillstone 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! Turn around and head back to the monkey bars. When you get back you will have logged 7 MILES!
Friday, January 15, 2010
Barefoot running....the cure for running related aggravations/injuries?
I field an inordinate amount of running related questions. From nutrition to preventing 'chafing', I've pretty much fielded every question fathomable related to running.
Recently though there is one question I have fielded more frequently than any other question. Simply put, the question is 'what do you think of barefoot running?'
The frequency with which I have fielded this question can be blamed almost exclusively on the popularity of the book Born To Run. This book spends an inordinate amount of time examining the incredible running abilities of the Tarahumara Indians who log countless miles on trails barefoot and/or wearing 'shoes' that provide very little support, cushioning, or stability(this is the very essence of most conventional running shoes).
The reality is that the incidence of running related aggravations/injuries has remained relatively static the past few decades despite incredible advances in running shoe technology.
So, is barefoot running a silver bullet? Probably not, but here are a few things to ponder if you're considering throwing on a pair of Vibram Five Fingers or Nike Frees.
The Kenyans
Consider the fact that the majority of the elite marathoners come from Kenyan. Further consider that many of these runners grow up running a lot at an early age. Many run to/from school, they run to work, and run just about anywhere else they need to go.
Many Kenyans don't have shoes and log their miles completely unshod. BUT, consider the fact that they are also typically running on dirt trails which is a surface that is MUCH softer and more forgiving than asphalt/concrete (which is what most of us deal with every time we go out for a run).
At an early age, many eventual elite level Kenyan runners are naturally learning proper biomechanics/form by running barefoot. Additionally, their bodies are adapting at an early age to the demands of running barefoot.
For those contemplating strapping on a pair of Vibram Five Fingers, consider the fact that you have NOT grown up walking or running barefoot. Like anything 'new', your body needs time to adapt to it. This means you need to be conservative, methodical, and cautious in how you proceed.
The Vibram Five Fingers
I own a pair of the Vibram Five Fingers and while I do use them periodically to walk around, I do have
reservations running in them which I will get to shortly.
For the uninitiated, the VFFs (as I will call them henceforth) are literally like 'gloves'for your feet. There is ZERO support, cushioning, or stability provided by these 'shoes'. Not only that, they are admittedly ugly as sin!
While the lack of support, stability, and cushioning can be perceived as a downside (and it absolutely is for many people), the upside is that the VFFs 'can' help you develop better running biomechanics/form by forcing you to land more on your midfoot/forefoot as opposed to your heel. Contrary to popular belief, running 'heel to toe' is not the way to go.
Not surprisingly, wearing something like the VFFs 'can' strengthen your feet and lower legs as these 'shoes' ask MUCH more of your feet/lower legs than a conventional running shoe.
BUT, this can result in STRAIN as well. If your body isn't used to running barefoot (which is effectively what you're doing with the VFFs), then you likely will find yourself with tight calves, achilles, and a litany of other issues if you're too aggressive.
Evolutionary Considerations
Whenever someone claims they weren't 'built' to run or humans in general are not meant to run, I often point them to a great book called Why We Run: A Natural History.
This compelling book looks at running from an 'evolutionary' standpoint. Specifically, author Bernd Heinrich makes the argument that we are all built to run and run long distances at that.
Back when we were living in caves and we were hunters/gatherers, how did we track prey that was inevitably faster than us? We tracked them for miles and miles and miles over an extended period of time until said prey was spent and collapsed.
What does this have to do with barefoot running? Well, our ancestors weren't rolling in the latest edition of Nike Air Max running shoes. They were tracking prey without the luxury of shoes. Obviously, there are no records of running related aggravations/injuries to refer to, but the human race survived and evolved and it's all because of our ability to run! :) In all seriousness, you have to wonder where we'd be today had we NOT been able to run and track our prey.
Matt's Two Cents
Technically, I've never run barefoot. BUT, I contracted a nasty case of plantar fasciitis in 2006 that ultimately required surgery. 2007 was rocky from a running standpoint. While I was back on my feet, I wasn't running the way I had previously.
I had been prescribed uber-supportive, motion control shoes and custom orthotics. I ran this way for the first six months of the year and had an achilles tendonitis flare up that just didn't want to go away. As 2007 drew to a close, I was frustrated. 2006 and 2007 had largely been a lost cause for my running.
Entering 2008 I was determined to find a way to get back to the kind of running I had done in 2005 that resulted in the fastest marathon of my life. I did some research and found an article talking about how Vin Lananna (the then cross country coach at Stanford) always had his runners do some barefoot running a few times/week.
I also read about how many Kenyans trained barefoot and/or with minimal footwear. In a bold move, I eschewed my bulky, motion control shoes and custom orthotics and decided to embrace the Nike Frees which emulate barefoot walking/running, but are definitely a bit more substantial than the VFFs.
I started slowly. I logged only a couple miles here and there in the Nike Frees as I got used to feeling the ground in a way I never had before. Gradually, I started using them more and more and really came to love the 'freedom' I felt when I wore them.
It had been nearly THREE YEARS since I had run a marathon, but in the summer of 2008 I found myself wondering if I could give it another shot. I was feeling strong, my body wasn't complaining, and I was running almost exclusively in the Nike Frees.
After a pretty brutal training cycle, I ran CIM at the end of 2008 and managed to run the fastest marathon of my life.
I am not going to attribute my return to running at a high level EXCLUSIVELY to the Nike Frees, but I do know this...they helped...A LOT. I know my biomechanics/form improved for the sole reason that my proprioception improved. I could 'feel' the ground and my foot placement in a way I never had before. I became more of a midfoot/forefoot striker (which is what your body actually WANTS to do).
I also know they strengthened my feet and lower legs. I have not had an achilles flare up in nearly 3 years and aside from another brief/mild bout of plantar fasciitis in 2009, I have not had any serious running related aggravations/injuries.
I now run in a combination of Nike Frees and a few other pairs of more conventional running shoes that have a low profile and ask more of your feet/lower legs.
But, here's the thing...this is what worked for 'me'. I effectively used myself as a guinea pig with the Nike Frees because what I was doing prior to wearing them wasn't working for me. I also have been running on a regular basis for 20 YEARS! I am also pretty lean.
So, before you run out and grab a pair of Nike Frees, VFFs, or decide to go native (aka-barefoot), consider WHO you are as a runner. Have you been running for a long time? Have you been running for YEARS? Are you overweight? Are you out of shape? Are you suffering from an injury currently? What kinds of injuries have you had in the past?
Use common sense and good judgement. If you're smaller, athletic, in good shape, and have some reasonable running experience, I bet wearing something like the Nike Frees and/or VFFs occasionally/conservatively could help strengthen your feet/lower legs and/or improve your biomechanics.
But, honestly you can likely derive 'some' of these benefits by just walking around periodically in the Nike Frees or VFFs and even for those of you who are considering RUNNING in them, I'd encourage you to just try walking around in them for a couple weeks to 'prime' your body for the more aggressive/demanding act of running.
Recently though there is one question I have fielded more frequently than any other question. Simply put, the question is 'what do you think of barefoot running?'
The frequency with which I have fielded this question can be blamed almost exclusively on the popularity of the book Born To Run. This book spends an inordinate amount of time examining the incredible running abilities of the Tarahumara Indians who log countless miles on trails barefoot and/or wearing 'shoes' that provide very little support, cushioning, or stability(this is the very essence of most conventional running shoes).
The reality is that the incidence of running related aggravations/injuries has remained relatively static the past few decades despite incredible advances in running shoe technology.
So, is barefoot running a silver bullet? Probably not, but here are a few things to ponder if you're considering throwing on a pair of Vibram Five Fingers or Nike Frees.
The Kenyans
Consider the fact that the majority of the elite marathoners come from Kenyan. Further consider that many of these runners grow up running a lot at an early age. Many run to/from school, they run to work, and run just about anywhere else they need to go.
Many Kenyans don't have shoes and log their miles completely unshod. BUT, consider the fact that they are also typically running on dirt trails which is a surface that is MUCH softer and more forgiving than asphalt/concrete (which is what most of us deal with every time we go out for a run).
At an early age, many eventual elite level Kenyan runners are naturally learning proper biomechanics/form by running barefoot. Additionally, their bodies are adapting at an early age to the demands of running barefoot.
For those contemplating strapping on a pair of Vibram Five Fingers, consider the fact that you have NOT grown up walking or running barefoot. Like anything 'new', your body needs time to adapt to it. This means you need to be conservative, methodical, and cautious in how you proceed.
The Vibram Five Fingers
I own a pair of the Vibram Five Fingers and while I do use them periodically to walk around, I do have
reservations running in them which I will get to shortly.
For the uninitiated, the VFFs (as I will call them henceforth) are literally like 'gloves'for your feet. There is ZERO support, cushioning, or stability provided by these 'shoes'. Not only that, they are admittedly ugly as sin!
While the lack of support, stability, and cushioning can be perceived as a downside (and it absolutely is for many people), the upside is that the VFFs 'can' help you develop better running biomechanics/form by forcing you to land more on your midfoot/forefoot as opposed to your heel. Contrary to popular belief, running 'heel to toe' is not the way to go.
Not surprisingly, wearing something like the VFFs 'can' strengthen your feet and lower legs as these 'shoes' ask MUCH more of your feet/lower legs than a conventional running shoe.
BUT, this can result in STRAIN as well. If your body isn't used to running barefoot (which is effectively what you're doing with the VFFs), then you likely will find yourself with tight calves, achilles, and a litany of other issues if you're too aggressive.
Evolutionary Considerations
Whenever someone claims they weren't 'built' to run or humans in general are not meant to run, I often point them to a great book called Why We Run: A Natural History.
This compelling book looks at running from an 'evolutionary' standpoint. Specifically, author Bernd Heinrich makes the argument that we are all built to run and run long distances at that.
Back when we were living in caves and we were hunters/gatherers, how did we track prey that was inevitably faster than us? We tracked them for miles and miles and miles over an extended period of time until said prey was spent and collapsed.
What does this have to do with barefoot running? Well, our ancestors weren't rolling in the latest edition of Nike Air Max running shoes. They were tracking prey without the luxury of shoes. Obviously, there are no records of running related aggravations/injuries to refer to, but the human race survived and evolved and it's all because of our ability to run! :) In all seriousness, you have to wonder where we'd be today had we NOT been able to run and track our prey.
Matt's Two Cents
Technically, I've never run barefoot. BUT, I contracted a nasty case of plantar fasciitis in 2006 that ultimately required surgery. 2007 was rocky from a running standpoint. While I was back on my feet, I wasn't running the way I had previously.
I had been prescribed uber-supportive, motion control shoes and custom orthotics. I ran this way for the first six months of the year and had an achilles tendonitis flare up that just didn't want to go away. As 2007 drew to a close, I was frustrated. 2006 and 2007 had largely been a lost cause for my running.
Entering 2008 I was determined to find a way to get back to the kind of running I had done in 2005 that resulted in the fastest marathon of my life. I did some research and found an article talking about how Vin Lananna (the then cross country coach at Stanford) always had his runners do some barefoot running a few times/week.
I also read about how many Kenyans trained barefoot and/or with minimal footwear. In a bold move, I eschewed my bulky, motion control shoes and custom orthotics and decided to embrace the Nike Frees which emulate barefoot walking/running, but are definitely a bit more substantial than the VFFs.
I started slowly. I logged only a couple miles here and there in the Nike Frees as I got used to feeling the ground in a way I never had before. Gradually, I started using them more and more and really came to love the 'freedom' I felt when I wore them.
It had been nearly THREE YEARS since I had run a marathon, but in the summer of 2008 I found myself wondering if I could give it another shot. I was feeling strong, my body wasn't complaining, and I was running almost exclusively in the Nike Frees.
After a pretty brutal training cycle, I ran CIM at the end of 2008 and managed to run the fastest marathon of my life.
I am not going to attribute my return to running at a high level EXCLUSIVELY to the Nike Frees, but I do know this...they helped...A LOT. I know my biomechanics/form improved for the sole reason that my proprioception improved. I could 'feel' the ground and my foot placement in a way I never had before. I became more of a midfoot/forefoot striker (which is what your body actually WANTS to do).
I also know they strengthened my feet and lower legs. I have not had an achilles flare up in nearly 3 years and aside from another brief/mild bout of plantar fasciitis in 2009, I have not had any serious running related aggravations/injuries.
I now run in a combination of Nike Frees and a few other pairs of more conventional running shoes that have a low profile and ask more of your feet/lower legs.
But, here's the thing...this is what worked for 'me'. I effectively used myself as a guinea pig with the Nike Frees because what I was doing prior to wearing them wasn't working for me. I also have been running on a regular basis for 20 YEARS! I am also pretty lean.
So, before you run out and grab a pair of Nike Frees, VFFs, or decide to go native (aka-barefoot), consider WHO you are as a runner. Have you been running for a long time? Have you been running for YEARS? Are you overweight? Are you out of shape? Are you suffering from an injury currently? What kinds of injuries have you had in the past?
Use common sense and good judgement. If you're smaller, athletic, in good shape, and have some reasonable running experience, I bet wearing something like the Nike Frees and/or VFFs occasionally/conservatively could help strengthen your feet/lower legs and/or improve your biomechanics.
But, honestly you can likely derive 'some' of these benefits by just walking around periodically in the Nike Frees or VFFs and even for those of you who are considering RUNNING in them, I'd encourage you to just try walking around in them for a couple weeks to 'prime' your body for the more aggressive/demanding act of running.
Thursday, January 14, 2010
Saturday (07/09) Route Description
Ok, folks! Only ‘2’ long runs left before we dial things back in preparation for race day. We will run a lengthy stretch in Golden Gate Park FIRST and get our remaining mileage along the Great Highway LAST. You will be logging between 9-13 miles depending upon your training level. Here is a link to a map of the course-
Saturday Course Map
Here is a description of our course:
Everyone 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 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. Head SOUTH from the Beach Chalet on the paved path running along the Great Highway. Run ALL THE WAY TO THE END OF THE GREAT HIGHWAY AND BACK! When you get back you will have run 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. Head SOUTH from the Beach Chalet on the paved path running along the Great Highway. Run ALL THE WAY TO THE END OF THE GREAT HIGHWAY AND BACK! When you get back you will have run 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. Head SOUTH from the Beach Chalet on the paved path running along the Great Highway. Run ALL THE WAY TO THE END OF THE GREAT HIGHWAY AND BACK! When you get back you will have run 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 13’ 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. Head SOUTH from the Beach Chalet on the paved path running along the Great Highway. Run ALL THE WAY TO THE END OF THE GREAT HIGHWAY AND BACK! When you get back you will have run 13 MILES!
*FYI-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).
Saturday Course Map
Here is a description of our course:
Everyone 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 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. Head SOUTH from the Beach Chalet on the paved path running along the Great Highway. Run ALL THE WAY TO THE END OF THE GREAT HIGHWAY AND BACK! When you get back you will have run 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. Head SOUTH from the Beach Chalet on the paved path running along the Great Highway. Run ALL THE WAY TO THE END OF THE GREAT HIGHWAY AND BACK! When you get back you will have run 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. Head SOUTH from the Beach Chalet on the paved path running along the Great Highway. Run ALL THE WAY TO THE END OF THE GREAT HIGHWAY AND BACK! When you get back you will have run 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 13’ 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. Head SOUTH from the Beach Chalet on the paved path running along the Great Highway. Run ALL THE WAY TO THE END OF THE GREAT HIGHWAY AND BACK! When you get back you will have run 13 MILES!
*FYI-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).
Wednesday, January 13, 2010
Run Through This..
Most who run are well acquainted with the myriad health reasons associated with why one should run. There are a glut of articles, books, blogs, etc. that espouse the benefits to your heart, your health, and overall well being that are tied to running.
I frequently characterize running as a 'panacea' as I look to a few miles on the road as a veritable cure all for whatever is ailing me (save running incurred injuries). Below are a few items that running has helped me work through.
A Breakup
I think most can identify with the pain associated with a split from a boyfriend, girlfriend, spouse, significant other, etc. Life suddenly feels a bit rudderless and uncertain. You may find yourself filled with negative thoughts and emotions.
While your first instinct might be to grab the nearest bottle and knock back a round (or three...or four) and drown your sorrows, consider putting this course of action on hold (at least for a little while).
With yoga and meditation there is always a huge focus on 'breathing'. It is often this focus on the simple act of breathing that helps ground us.
With running, it's not much different. Consciously or unconsciously, breathing is a HUGE part of running. Going out and breathing rhythmically for a few miles always helps me clear my head and almost inevitably makes whatever pain I'm feeling seem a bit more manageable.
A Hangover
OK. So, a few miles didn't solve all your problems and that bottle (or watering hole) is a bit too conveniently located. Don't beat yourself up the next morning when your head is spinning and ringing like a fire alarm.
You're human and sometimes running a few miles isn't going to heal all your wounds. While going for a run while you're nursing the hangover from hell may be the LAST thing in the world you want to do, I'd encourage you to give it a shot.
Several years ago I went out for a run with a nasty hangover. I felt so terrible that I figured a run couldn't possibly make me feel worse than I did and maybe, just maybe there was an outside shot that I'd feel at least marginally better.
Needless to say, I was more than surprised to find myself feeling vaguely human again after running a few miles. The world stopped spinning, the pounding in my head ceased, and I found myself feeling somewhat lucid again.
So, before you try a 'hair of the dog' or any of the other homespun hangover cures out there, try hitting the road. The first mile or so isn't going to feel good, but after you've been out for 15-20 minutes, things will start to come around...I promise!
Disrupted Sleep Patterns
Every once in awhile I will find myself struggling to get a solid 8 hours (who am I kidding...it's usually 6-7 hours at best.) of sleep. More often than not this occurs during a period when I'm anxious/stressed/preoccupied AND I've usually deviated in some way, shape, form from my normal running routine.
Shockingly enough, doing my standard 5 mile loop through Golden Gate Park always seems to reset things. Ideally, I run this route a bit harder than normally so I feel a bit fatigued by the time I wrap things up. Whether it's the fresh air, the elevated heart rate, or the muscle fatigue, I am usually jonesing for a nap or a good night's sleep by the time I'm done.
A Vexing Conundrum
Life is full of conundrums. Many of these conundrums don't have easy answers. Many runners I've encountered are critical thinkers and highly analytical. They obsess over miles run, course details, pacing, and goals.
This mindset is VERY valuable and has great crossover into a myriad of areas in life. But, a highly analytical mindset can sometimes get you stuck in a quagmire as you turn a problem over in your mind time and again.
Slowing the wheels of your mind down (or getting them to stop) isn't easy. Sometimes getting a change of scenery can help you find the answer to your problem or at the very least getting out on the road can help you find some silence and peace if only temporarily.
Da Funk
Maybe you're feeling down, blue, or otherwise suffering from a bit of ennui....for whatever reason. Whether it's work, life, family, or all of the aforementioned, there's plenty of evidence out there to suggest that running (and regular exercise in general) is in fact one of the best anti-depressants around.
The runner's high is in fact real. While you're running a wonderful cocktail including serotonin, endorphins, and phenylethylamine is being released into your bloodstream. Not too surprisingly, those who run (or exercise) on a regular basis tend to have a lower Beck Depression Inventory (BDI) meaning they are generally in a better mood.
This is not to say if you're SERIOUSLY depressed you shouldn't seek therapy/counseling, but there is NO QUESTION that regular running or exercising absolutely will improve your mood. But, it needs to be a regular habit/routine. '1' run isn't going to be the answer long term.
I frequently characterize running as a 'panacea' as I look to a few miles on the road as a veritable cure all for whatever is ailing me (save running incurred injuries). Below are a few items that running has helped me work through.
A Breakup
I think most can identify with the pain associated with a split from a boyfriend, girlfriend, spouse, significant other, etc. Life suddenly feels a bit rudderless and uncertain. You may find yourself filled with negative thoughts and emotions.
While your first instinct might be to grab the nearest bottle and knock back a round (or three...or four) and drown your sorrows, consider putting this course of action on hold (at least for a little while).
With yoga and meditation there is always a huge focus on 'breathing'. It is often this focus on the simple act of breathing that helps ground us.
With running, it's not much different. Consciously or unconsciously, breathing is a HUGE part of running. Going out and breathing rhythmically for a few miles always helps me clear my head and almost inevitably makes whatever pain I'm feeling seem a bit more manageable.
A Hangover
OK. So, a few miles didn't solve all your problems and that bottle (or watering hole) is a bit too conveniently located. Don't beat yourself up the next morning when your head is spinning and ringing like a fire alarm.
You're human and sometimes running a few miles isn't going to heal all your wounds. While going for a run while you're nursing the hangover from hell may be the LAST thing in the world you want to do, I'd encourage you to give it a shot.
Several years ago I went out for a run with a nasty hangover. I felt so terrible that I figured a run couldn't possibly make me feel worse than I did and maybe, just maybe there was an outside shot that I'd feel at least marginally better.
Needless to say, I was more than surprised to find myself feeling vaguely human again after running a few miles. The world stopped spinning, the pounding in my head ceased, and I found myself feeling somewhat lucid again.
So, before you try a 'hair of the dog' or any of the other homespun hangover cures out there, try hitting the road. The first mile or so isn't going to feel good, but after you've been out for 15-20 minutes, things will start to come around...I promise!
Disrupted Sleep Patterns
Every once in awhile I will find myself struggling to get a solid 8 hours (who am I kidding...it's usually 6-7 hours at best.) of sleep. More often than not this occurs during a period when I'm anxious/stressed/preoccupied AND I've usually deviated in some way, shape, form from my normal running routine.
Shockingly enough, doing my standard 5 mile loop through Golden Gate Park always seems to reset things. Ideally, I run this route a bit harder than normally so I feel a bit fatigued by the time I wrap things up. Whether it's the fresh air, the elevated heart rate, or the muscle fatigue, I am usually jonesing for a nap or a good night's sleep by the time I'm done.
A Vexing Conundrum
Life is full of conundrums. Many of these conundrums don't have easy answers. Many runners I've encountered are critical thinkers and highly analytical. They obsess over miles run, course details, pacing, and goals.
This mindset is VERY valuable and has great crossover into a myriad of areas in life. But, a highly analytical mindset can sometimes get you stuck in a quagmire as you turn a problem over in your mind time and again.
Slowing the wheels of your mind down (or getting them to stop) isn't easy. Sometimes getting a change of scenery can help you find the answer to your problem or at the very least getting out on the road can help you find some silence and peace if only temporarily.
Da Funk
Maybe you're feeling down, blue, or otherwise suffering from a bit of ennui....for whatever reason. Whether it's work, life, family, or all of the aforementioned, there's plenty of evidence out there to suggest that running (and regular exercise in general) is in fact one of the best anti-depressants around.
The runner's high is in fact real. While you're running a wonderful cocktail including serotonin, endorphins, and phenylethylamine is being released into your bloodstream. Not too surprisingly, those who run (or exercise) on a regular basis tend to have a lower Beck Depression Inventory (BDI) meaning they are generally in a better mood.
This is not to say if you're SERIOUSLY depressed you shouldn't seek therapy/counseling, but there is NO QUESTION that regular running or exercising absolutely will improve your mood. But, it needs to be a regular habit/routine. '1' run isn't going to be the answer long term.
Thursday, January 07, 2010
Saturday Route Description (10/4/14)
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. 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 until you reach the SECOND PILLAR/TIER OF THE BRIDGE. This is 4 MILES! Beginners 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. Intermediate runners will stop upon return to the monkey bars for 9 MILES!
Advanced and 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. Advanced level runners will run just to the point where the road starts to dip down towards Aquatic Park. This is 9.5 MILES. Turn around here and return to the monkey bars for 10 MILES!
Race level runners will run into Aquatic Park and 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. This is 10.5 MILES. Return to the monkey bars for 12 MILES!
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 until you reach the SECOND PILLAR/TIER OF THE BRIDGE. This is 4 MILES! Beginners 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. Intermediate runners will stop upon return to the monkey bars for 9 MILES!
Advanced and 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. Advanced level runners will run just to the point where the road starts to dip down towards Aquatic Park. This is 9.5 MILES. Turn around here and return to the monkey bars for 10 MILES!
Race level runners will run into Aquatic Park and 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. This is 10.5 MILES. Return to the monkey bars for 12 MILES!
Monday, January 04, 2010
Tuesday (10/5) Running Route Description
On Tuesday, 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'S RUN COURSE!
A BRIEF DESCRIPTION OF TUESDAY'S RUN-
We will head north along the Marina to the intersection of Mason/Halleck. This is right next to Crissy Field Center and is 1 mile into our run. Everyone will follow the pedestrian crosswalk and turn LEFT onto 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.
Take a quick LEFT across the pedestrian crosswalk and then an IMMEDIATE RIGHT across the pedestrian crosswalk onto FUNSTON AVENUE
Continue running up Funston. You should see the Presidio YMCA on your left as you head up Funston. Continue up Funston for a few more blocks until you reach the intersection of Funston/Moraga.
Take a right on Moraga and take another RIGHT on Mesa Street. Follow Mesa back towards Halleck. (Mesa Street runs PARALLEL to Funston Ave.). You will follow Mesa until it runs into Lincoln. Head back down Halleck and head back to the monkey bars.
Once you reach the monkey bars you will have logged 3 MILES! Head up towards the Marina Safeway on the paved path. Crest Fort Mason hill and continue a bit further to the point where the hill starts to head DOWN. Beginner runners turn around here and head back to the monkey bars for 4 MILES!
Everyone else will head down the hill and into Aquatic Park. At the end of Aquatic Park (there is a big cul-de-sac at the end of Aquatic Park). Intermediate runners will turn around here and head back to the monkey bars for 5 MILES!
Advanced/Race level runners will run into Fisherman's Wharf to the intersection of Jefferson/Powell. Look for the Gap store on the right. Advanced level runners will turn around here and head bck to the monkey bars for 6 MILES!
Race level runners will continue running to the intersection of Embarcadero/Bay across the street from Hillstone restaurant. Turn around here and head back to the monkey bars for 7 MILES!
TUESDAY'S RUN COURSE!
A BRIEF DESCRIPTION OF TUESDAY'S RUN-
We will head north along the Marina to the intersection of Mason/Halleck. This is right next to Crissy Field Center and is 1 mile into our run. Everyone will follow the pedestrian crosswalk and turn LEFT onto 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.
Take a quick LEFT across the pedestrian crosswalk and then an IMMEDIATE RIGHT across the pedestrian crosswalk onto FUNSTON AVENUE
Continue running up Funston. You should see the Presidio YMCA on your left as you head up Funston. Continue up Funston for a few more blocks until you reach the intersection of Funston/Moraga.
Take a right on Moraga and take another RIGHT on Mesa Street. Follow Mesa back towards Halleck. (Mesa Street runs PARALLEL to Funston Ave.). You will follow Mesa until it runs into Lincoln. Head back down Halleck and head back to the monkey bars.
Once you reach the monkey bars you will have logged 3 MILES! Head up towards the Marina Safeway on the paved path. Crest Fort Mason hill and continue a bit further to the point where the hill starts to head DOWN. Beginner runners turn around here and head back to the monkey bars for 4 MILES!
Everyone else will head down the hill and into Aquatic Park. At the end of Aquatic Park (there is a big cul-de-sac at the end of Aquatic Park). Intermediate runners will turn around here and head back to the monkey bars for 5 MILES!
Advanced/Race level runners will run into Fisherman's Wharf to the intersection of Jefferson/Powell. Look for the Gap store on the right. Advanced level runners will turn around here and head bck to the monkey bars for 6 MILES!
Race level runners will continue running to the intersection of Embarcadero/Bay across the street from Hillstone restaurant. Turn around here and head back to the monkey bars for 7 MILES!
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