We'll be running through Golden Gate Park on Saturday. Here are a few things to keep in mind before I dive into the details around the course:
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!
Here’s a course map for you to peruse-Saturday’s Course Map
Course Description
We 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. This is 2.5 miles!
Continue running on the RIGHT side of the dirt path 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) There is a pedestrian crosswalk. THIS IS 3 MILES! CROSS OVER TO THE LEFT SIDE OF JFK AND KEEP RUNNING.
B-7 MILES. 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! There will be a ‘FF 7’ in chalk on the ground at this intersection.
I-8 MILES. Intermediate 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. There will be a ‘FF 8’ in chalk on the ground. Turn around here and head back to the Beach Chalet for 8 MILES!
A-9 MILES W/7 MIN. TEMPO Advanced & Race level runners will run past Oak/Central. The panhandle will eventually end and you will find yourself running on the sidewalk along Oak Street. Run to the intersection of Oak & Scott. This is 4.5 miles. Both Advanced & Race level runners will turn around and head back to the Beach Chalet for 9 MILES.
R-11 MILES W/6 MILES @ TARGET HALF MARATHON PACE. Upon returning to the Beach Chalet, Race level runners will head SOUTH along the paved path that runs parallel to the Great Highway to the intersection of Great Highway & Moraga. Turn around here and head back to the Beach Chalet for 11 MILES.
For your 6 miles at target half marathon pace, I'd suggest segueing into target pace at 3 miles (in front of the Flower Observatory) and maintaining this pace all the way to Oak/Scott AND back to the Beach Chalet. This is a solid six mile stretch. Run easy for the last two miles along the Great Highway.
Thursday, September 23, 2010
Monday, September 20, 2010
Tuesday Marina Running Route Description (8/9/14)
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 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. There is a large art gallery 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 Hillstone 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. When you get back you will have logged 6 MILES!
TUESDAY EVENING'S RUN COURSE!
A BRIEF DESCRIPTION OF TOMORROW'S RUN-
We will head SOUTH along the Marina 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. There is a large art gallery 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 Hillstone 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. When you get back you will have logged 6 MILES!
Thursday, September 16, 2010
Higher Ground
Some songs stick with you. Maybe you associate a song with your first kiss. Or perhaps a certain tune reminds you of childhood memories. While I don't listen to music frequently when I run, there are certain songs that I always tie to running.
There are a multitude of songs that reside on my running playlist, but there is one that towers above all the rest. That would be the Red Hot Chili Peppers cover of Stevie Wonder's 'Higher Ground'.
Every time I hear the opening barrage of drums from 'Higher Ground', I find myself wanting to hit the road and run hard. If there was ever a song designed to make one want to kick it up a notch or two, it's this one.
'Higher Ground' is a relentless uptempo assault that can power you through some tempo running, an interval at the track, or a lengthy surge out on the road. Coupled with the driving tempo this tune cranks out are lyrics that serve as a catalyst for pushing a bit harder or running a bit faster all in the service of reaching 'higher ground'.
But, the primary reason why this one holds a special place in my heart and permanent residence at the top of my running playlist is because it is tied to memories of the first race I won back in days of yore.
About an hour before my race, I fast forwarded to 'Higher Ground' on my bootlegged tape of Mother's Milk on a battered yellow Sony 'Sports' Walkman. I listened to this track about six times before what could have been my last track race of the season.
Placing first or second place in this race (a 2 mile war of attrition) was the only way to extend my season. I had never won a race and only placed second a few times in the past.
I toed the line feeling strong and ready to go after this race with a vengeance. But, everyone else in the race was in the same position as me. Effectively, it was win or go home.
The race unfolded and I was comfortable hanging out in the middle of the pack within striking distance of 1st or 2nd place. I had trained well for this race and was peaking at the right time, but placing second let alone winning a race was relatively unfamiliar territory for me.
Whether it was peaking at the right time or confidence borne from listening to 'Higher Ground' before the race, I made my first (and only) move with about 1000 meters to go and pulled into first position. With the rest of the pack breathing down my neck, lyrics from 'Higher Ground' were stuck on repeat in my head, 'Nobody's gonna bring me down. Til I reach the highest ground.'
Much to my surprise, I held everyone off and placed first qualifying for the state championship for 2 miles. I can't promise 'Higher Ground' will help you win a race, but this stellar tune has never failed to help me get through that extra mile or push through fatigue for a few more minutes. BTW, listen to Stevie Wonder's original version...it's fantastic as well.
There are a multitude of songs that reside on my running playlist, but there is one that towers above all the rest. That would be the Red Hot Chili Peppers cover of Stevie Wonder's 'Higher Ground'.
Every time I hear the opening barrage of drums from 'Higher Ground', I find myself wanting to hit the road and run hard. If there was ever a song designed to make one want to kick it up a notch or two, it's this one.
'Higher Ground' is a relentless uptempo assault that can power you through some tempo running, an interval at the track, or a lengthy surge out on the road. Coupled with the driving tempo this tune cranks out are lyrics that serve as a catalyst for pushing a bit harder or running a bit faster all in the service of reaching 'higher ground'.
But, the primary reason why this one holds a special place in my heart and permanent residence at the top of my running playlist is because it is tied to memories of the first race I won back in days of yore.
About an hour before my race, I fast forwarded to 'Higher Ground' on my bootlegged tape of Mother's Milk on a battered yellow Sony 'Sports' Walkman. I listened to this track about six times before what could have been my last track race of the season.
Placing first or second place in this race (a 2 mile war of attrition) was the only way to extend my season. I had never won a race and only placed second a few times in the past.
I toed the line feeling strong and ready to go after this race with a vengeance. But, everyone else in the race was in the same position as me. Effectively, it was win or go home.
The race unfolded and I was comfortable hanging out in the middle of the pack within striking distance of 1st or 2nd place. I had trained well for this race and was peaking at the right time, but placing second let alone winning a race was relatively unfamiliar territory for me.
Whether it was peaking at the right time or confidence borne from listening to 'Higher Ground' before the race, I made my first (and only) move with about 1000 meters to go and pulled into first position. With the rest of the pack breathing down my neck, lyrics from 'Higher Ground' were stuck on repeat in my head, 'Nobody's gonna bring me down. Til I reach the highest ground.'
Much to my surprise, I held everyone off and placed first qualifying for the state championship for 2 miles. I can't promise 'Higher Ground' will help you win a race, but this stellar tune has never failed to help me get through that extra mile or push through fatigue for a few more minutes. BTW, listen to Stevie Wonder's original version...it's fantastic as well.
Thursday, September 09, 2010
Sunday (7/15) Route Description
We are meeting on the NORTH SIDE of Lake Merced. Specifically, we are meeting at the HUGE parking lot on the NORTH SIDE of Lake Merced. Again, here's a map link that should help you get oriented- North Side of Lake Merced.
Here's a link to the course map-
Sunday’s Lake Merced Run!
This run is pretty straightforward. EVERYONE will head around the circumference of Lake Merced in a clockwise direction. There is a path that runs all the way around Lake Merced, so this should be manageable for everybody.
The first couple miles are largely downhill. Once you reach the south end of the path you will have logged 2 miles. There will be a 'MM2' in the middle of the path in chalk. Beginners will turn around here and head back to the parking lot for a total of 4 MILES!
Everyone else will continue running around Lake Merced. After completing a full loop of Lake Merced, you will have logged 4.5 MILES.
Once you've finished a full loop around Lake Merced, head NORTH on Sunset Boulevard There is a path that runs parallel to Sunset Boulevard on the LEFT. This is where you want to run.
The cross streets are 'roughly' alphabetical so pay close attention to the cross streets as you are running. Intermediate level runners will continue running up Sunset Boulevard until you reach the intersection of Sunset & Sloat. Turn around here and head back to Lake Merced parking lot for 5 MILES!
Advanced and Race level runners will continue running up Sunset Boulevard until you reach the intersection of Sunset & Ulloa. Advanced level runners will turn around at this intersection and head back to the Lake Merced parking lot for 6 MILES!
Race level runners will run past this intersection. Roughly half a mile later you will arrive at the intersection of Sunset & Quintara. Turn around here and head back to the Lake Merced parking lot for 7 MILES!
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