Ingredients: 1.5 pounds of ground turkey, a cerrano pepper (finely minced), one medium yellow onion (chopped), ginger (one tablespoon finely minced), 3-4 cloves of garlic (pressed), a can of Guinness, a can of tomato paste, one can of kidney beans, one can of black beans, quinoa (one cup), a large can of whole tomatoes, one carrot (chopped), one ear of corn (just the kernals), chili powder, chipotle powder, cumin, coriander, cinnamon, and curry powder.
Directions:
Saute the onion, cerrano pepper, garlic, and ginger in 2-3 tablespoons of olive oil until onions are soft.
Brown turkey in the aforementioned. Once the turkey is browned, pour the can of Guinness in and reduce for a few minutes.
Add tomato paste and the large can of tomatoes (with tomato juice). Make sure to break/crush the whole tomatoes.
Add the chopped carrots and corn kernals.
Mix in 3 tablespoons of chili powder, 3 tablespoons of chipotle powder. Through in a dash of cumin, coriander, curry, and cinnamon.
Mix in the kidney beans and black beans and let simmer for 5-10 minutes on low/medium heat.
Add a cup of quinoa (if desired) and cook until quinoa is soft/tender. Be advised the chili will be quite thick after mixing in the quinoa.
I like my chili pretty spicy/hot, so I sometimes add additional chipotle and/or chili powder.
Thursday, December 29, 2011
Matt's Chicken Quinoa Soup
Matt's Chicken Quinoa Soup
-4-6 cups of chicken broth
-Chicken from one rotisserie chicken (from Andronico's, Whole Foods, Costco, etc.)
-2 carrots chopped
-2 red peppers chopped
-8 roasted/smashed garlic cloves
-1 can of corn
-salt, pepper, rosemary, thyme (season to taste)
Combine all of the aforementioned in a pot and simmer/boil gently for 20-30 minutes. Meanwhile, prepare two cups of quinoa (roughly 15-20 minutes). When the quinoa is light/fluffy, combine it with the soup. DONE!
-4-6 cups of chicken broth
-Chicken from one rotisserie chicken (from Andronico's, Whole Foods, Costco, etc.)
-2 carrots chopped
-2 red peppers chopped
-8 roasted/smashed garlic cloves
-1 can of corn
-salt, pepper, rosemary, thyme (season to taste)
Combine all of the aforementioned in a pot and simmer/boil gently for 20-30 minutes. Meanwhile, prepare two cups of quinoa (roughly 15-20 minutes). When the quinoa is light/fluffy, combine it with the soup. DONE!
Saturday Long Run Description (12/21/13)
On Saturday, we'll be logging between 7-11 miles depending upon your training level. Here's a link to the course map-
Saturday Long Run Course Map
In short, we will head NORTH from the Marina Green Monkey Bars along Marina Boulevard. Just over a ¼ mile into our run we will take a RIGHT through the grass volleyball court area towards the Marina Promenade.
Continue running along the promenade (this is a dirt trail) all the way to 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. There are water fountains and a restroom here if you need either.
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. By the time you get back to the monkey bars, you will have 5 MILES under your belt. Grab some water, pop a GU or Gel if you need to, and head SOUTH towards the Marina Safeway to pick up your extra mileage.
Crest Fort Mason Hill and head down into Aquatic Park. Run along the waterfront until you reach the end of Aquatic Park/edge of Fisherman's Wharf. Beginners will turn around here and head back to the monkey bars for 7 MILES!
Everyone else will continue running through Aquatic Park and 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 from the Marina Green Monkey Bars. Intermediate runners will turn around here and head back to the Marina Green Monkey Bars for 8 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 from the Marina Green Monkey Bars. Advanced runners turn around here. Once you reach the monkey bars, you will have logged 9 MILES!
Race level runners will continue past Embarcadero & Bay all the way to the main entrance of the Ferry Building. Be careful when you reach the Ferry Building as the Farmer's Market will be taking place. This is 3 MILES. Race level runners will turn around here and head back to the monkey bars for 11 MILES!
Saturday Long Run Course Map
In short, we will head NORTH from the Marina Green Monkey Bars along Marina Boulevard. Just over a ¼ mile into our run we will take a RIGHT through the grass volleyball court area towards the Marina Promenade.
Continue running along the promenade (this is a dirt trail) all the way to 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. There are water fountains and a restroom here if you need either.
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. By the time you get back to the monkey bars, you will have 5 MILES under your belt. Grab some water, pop a GU or Gel if you need to, and head SOUTH towards the Marina Safeway to pick up your extra mileage.
Crest Fort Mason Hill and head down into Aquatic Park. Run along the waterfront until you reach the end of Aquatic Park/edge of Fisherman's Wharf. Beginners will turn around here and head back to the monkey bars for 7 MILES!
Everyone else will continue running through Aquatic Park and 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 from the Marina Green Monkey Bars. Intermediate runners will turn around here and head back to the Marina Green Monkey Bars for 8 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 from the Marina Green Monkey Bars. Advanced runners turn around here. Once you reach the monkey bars, you will have logged 9 MILES!
Race level runners will continue past Embarcadero & Bay all the way to the main entrance of the Ferry Building. Be careful when you reach the Ferry Building as the Farmer's Market will be taking place. This is 3 MILES. Race level runners will turn around here and head back to the monkey bars for 11 MILES!
Monday, December 19, 2011
Tuesday's Satellite Run Description (10/1/13)
Tuesday's satellite run launches from outside 333 3rd Street between Folsom/Harrison.
If you need to use the restroom, change, and/or store some personal items, head up to PSOAS in Suite 205.
This route is a 'mash up' of sorts that includes running past the Ferry Building and running towards AT&T Park for those running more than 4 miles.
Here's a link to the course map-
Tuesday's Downtown Satellite Run Course Map
We will cross Folsom from 3rd Street onto the sidewalk and take a right. We will run along Folsom all the way to the Embarcadero. We will cross the street and take a LEFT onto the Embarcadero.
Run along the Embarcadero to the intersection of Embarcadero and Broadway. This is 1.5 MILES. Beginners will turn around here and head back to PSOAS for 3 MILES.
Everyone else will continue running along the Embarcadero to the intersection of Embarcadero/Bay. Look for the Houston's Restaurant on the LEFT side of the Embarcadero. This is 2 miles. Intermediate runners will turn around here and head back to PSOAS for 4 MILES!
Advanced and Race level runners will run PAST Embarcadero/Folsom and continue running towards AT&T Park. Continue running until you reach the intersection of Embarcadero/Brannan. ADVANCED level runners will turn around here and head back to PSOAS for 5 MILES.
Race level runners will continue running towards AT&T Park until you reach the intersection of Embarcadero (now King Street) and 3rd. RACE runners will turn around here and head back to PSOAS for 6 MILES.
If you need to use the restroom, change, and/or store some personal items, head up to PSOAS in Suite 205.
This route is a 'mash up' of sorts that includes running past the Ferry Building and running towards AT&T Park for those running more than 4 miles.
Here's a link to the course map-
Tuesday's Downtown Satellite Run Course Map
We will cross Folsom from 3rd Street onto the sidewalk and take a right. We will run along Folsom all the way to the Embarcadero. We will cross the street and take a LEFT onto the Embarcadero.
Run along the Embarcadero to the intersection of Embarcadero and Broadway. This is 1.5 MILES. Beginners will turn around here and head back to PSOAS for 3 MILES.
Everyone else will continue running along the Embarcadero to the intersection of Embarcadero/Bay. Look for the Houston's Restaurant on the LEFT side of the Embarcadero. This is 2 miles. Intermediate runners will turn around here and head back to PSOAS for 4 MILES!
Advanced and Race level runners will run PAST Embarcadero/Folsom and continue running towards AT&T Park. Continue running until you reach the intersection of Embarcadero/Brannan. ADVANCED level runners will turn around here and head back to PSOAS for 5 MILES.
Race level runners will continue running towards AT&T Park until you reach the intersection of Embarcadero (now King Street) and 3rd. RACE runners will turn around here and head back to PSOAS for 6 MILES.
Thursday, December 15, 2011
Saturday Long Run Description (12/15/12)
We'll be running through Golden Gate Park for Saturday's run. a few things to keep in mind before I dive into the details:
1)You will be running gradually uphill for the first half of your run! This course isn't terribly steep, but there is a GRADUAL uphill for much of the first half of the run. Keep this in mind as you may need to dial back your pacing a bit when you head out.
2)Watch your footing! There's a reasonable amount of this run that will take place on a dirt path/fire road. This means small rocks, tree roots (sometimes), and uneven ground at times. I don't want to see anyone take a tumble. Stay tuned in! This is particularly important for those of you who wear MP3 PLAYERS! Stay particularly alert on the RETURN when you will likely be a bit fatigued and traveling gradually DOWNHILL!
3)Water Stops. Roughly a mile into the run (not too far after you pass the Bison Paddocks on the left) there is water fountain on the LEFT adjacent to Lake Spreckles. Also there is a water fountain at the intersection of JFK/Transverse on the LEFT side of JFK. These descriptions will make more sense once you read my course description below.
Ok, enough of the preamble. Let's get down to it! Here is a link to the course map-
Saturday's Long Run Course Map
Below is a description of the route:
B-6 MILES.
Beginners will head NORTH from the Beach Chalet and promptly take a right turn to get onto JFK. You will run along the dirt path for about a quarter of a mile until you come to a stop sign. Turn LEFT at this stop sign at the pedestrian crosswalk onto the dirt path running along JFK.
You will continue running along this path for some time. As you close in on the first mile you will see the 'Bison Paddock' on your left. Shortly after you pass the paddock, you will see Lake Spreckles on the left. If you need water, cross the pedestrian crosswalk over to Lake Spreckles and you will see the water fountain on your left.
Continue running on the dirt path for close to a mile and you will eventually come to a 4 way stop at the intersection of JFK/Transverse. This is roughly 2 miles. If you cross over to the LEFT side of JFK, you will find another water fountain. *NOTE-IT IS IMPORTANT THAT YOU STAY ON THE RIGHT SIDE OF THE PATH FOR THIS RUN! IT IS OK TO CROSS OVER TO THE LEFT FOR H20, BUT GET BACK OVER TO THE RIGHT SIDE TO CONTINUE YOUR RUN!
Continue running on the RIGHT side of the dirt path past JFK/Transverse for roughly a mile. You will see a stop sign and traffic joining JFK from 'Conservatory Way'. (this is just prior to the Flower Observatory) There is a pedestrian crosswalk here. THIS IS 3 MILES! LOOK FOR A 'MM 6' IN THE MIDDLE OF THE PATH (The path is paved at this juncture). Turn around here and head back to the Beach Chalet for 6 MILES!!
I-7 MILES.
Same course as beginners, BUT CROSS OVER TO THE LEFT SIDE OF JFK AT THE 'MM 6' MARK. Run past the Flower Observatory and follow JFK all the way to STANYAN. This is a controlled intersection with traffic lights. Once you get to JFK/Stanyan, this is 3.5 miles. Turn around here and head back to the Beach Chalet for 7 MILES!
A-8 MILES.
Advanced runners will run through the intersection of JFK/Stanyan and onto the panhandle (the strip of land that runs between Oak/Fell). Run on the RIGHT side of the Panhandle! You will run along the panhandle for roughly half a mile along OAK. One block PAST Oak & Masonic (again, this is a controlled intersection with stoplights), keep your eyes peeled for OAK and CENTRAL. There will be a 'MM 8' in chalk in the middle of the road. Turn around and head back to the Beach Chalet for 8 MILES!
R-10 MILES W/6 MILES @ TARGET PACE.
Race level runners will also turn around at Oak/Central and return to the Beach Chalet. To pick up your additional mileage, you will run along the Great Highway until your reach the intersection of Great Highway and Lawton. There will be a 'MM10' in chalk at this intersection. Turn around here and head back to the Beach Chalet for 10 MILES!
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 is a link to the course map-
Saturday's Long Run Course Map
Below is a description of the route:
B-6 MILES.
Beginners will head NORTH from the Beach Chalet and promptly take a right turn to get onto JFK. You will run along the dirt path for about a quarter of a mile until you come to a stop sign. Turn LEFT at this stop sign at the pedestrian crosswalk onto the dirt path running along JFK.
You will continue running along this path for some time. As you close in on the first mile you will see the 'Bison Paddock' on your left. Shortly after you pass the paddock, you will see Lake Spreckles on the left. If you need water, cross the pedestrian crosswalk over to Lake Spreckles and you will see the water fountain on your left.
Continue running on the dirt path for close to a mile and you will eventually come to a 4 way stop at the intersection of JFK/Transverse. This is roughly 2 miles. If you cross over to the LEFT side of JFK, you will find another water fountain. *NOTE-IT IS IMPORTANT THAT YOU STAY ON THE RIGHT SIDE OF THE PATH FOR THIS RUN! IT IS OK TO CROSS OVER TO THE LEFT FOR H20, BUT GET BACK OVER TO THE RIGHT SIDE TO CONTINUE YOUR RUN!
Continue running on the RIGHT side of the dirt path past JFK/Transverse for roughly a mile. You will see a stop sign and traffic joining JFK from 'Conservatory Way'. (this is just prior to the Flower Observatory) There is a pedestrian crosswalk here. THIS IS 3 MILES! LOOK FOR A 'MM 6' IN THE MIDDLE OF THE PATH (The path is paved at this juncture). Turn around here and head back to the Beach Chalet for 6 MILES!!
I-7 MILES.
Same course as beginners, BUT CROSS OVER TO THE LEFT SIDE OF JFK AT THE 'MM 6' MARK. Run past the Flower Observatory and follow JFK all the way to STANYAN. This is a controlled intersection with traffic lights. Once you get to JFK/Stanyan, this is 3.5 miles. Turn around here and head back to the Beach Chalet for 7 MILES!
A-8 MILES.
Advanced runners will run through the intersection of JFK/Stanyan and onto the panhandle (the strip of land that runs between Oak/Fell). Run on the RIGHT side of the Panhandle! You will run along the panhandle for roughly half a mile along OAK. One block PAST Oak & Masonic (again, this is a controlled intersection with stoplights), keep your eyes peeled for OAK and CENTRAL. There will be a 'MM 8' in chalk in the middle of the road. Turn around and head back to the Beach Chalet for 8 MILES!
R-10 MILES W/6 MILES @ TARGET PACE.
Race level runners will also turn around at Oak/Central and return to the Beach Chalet. To pick up your additional mileage, you will run along the Great Highway until your reach the intersection of Great Highway and Lawton. There will be a 'MM10' in chalk at this intersection. Turn around here and head back to the Beach Chalet for 10 MILES!
Tuesday, December 06, 2011
Movies that move...
Given the shorter days, longer nights, and inclement weather often associated with winter, it’s understandable that many runners may not be as inspired as they normally are to head out and get in the miles.
If you’re struggling to find inspiration to run when it’s dark and stormy, taking in an inspiring flick may be just what the doctor ordered.
Whatever it is you find daunting, chances are someone else has endured and overcome something more challenging. It’s also likely that it’s been captured on film in some way, shape, or form.
So, without any further ado, here are a few excellent ‘movies that move’.
The Endurance
While there is a documentary about Haile Gebrselassie called Endurance (which admittedly and embarrassingly, I haven’t seen), The Endurance is a decidedly different film that has nothing to do with running, but in some ways everything to do with running.
The Endurance is about Sir Ernest Shackleton’s ill-fated expedition across the Antarctic continent from 1914-1916. To put things in perspective, the idea of crossing the Antarctic continent during this time was as daunting and challenging as going to the moon was in the 1960’s. In short, no one had ever crossed the Antarctic continent and death was considered a near certainty.
The film includes some staggering current day footage of Antarctica that is inspiring and terrifying. Simply put, this is a place that manages to be one of the most beautiful and simultaneously hostile places on the planet. Combined with this footage is archival footage taken on the actual expedition itself. You see firsthand just how harsh the conditions were and what Shackleton and his men endured.
What Shackleton and his crew ‘endure’ is simply unfathomable. Without giving too much away, there’s simply no way you can’t be inspired after sitting through a viewing of this film.
The Endurance while not directly about running underscores the idea that consistency, commitment, and the ability to persevere despite adverse circumstances are the keys to moving forward. Sound familiar?
More information about The Endurance can be found at: http://www.imdb.com/title/tt0264578/
The Long Green Line
How can you not love a film that features a coach who fires off inspiring quips such as ‘However fast you are running, RUN FASTER!’
Coach Joe Newton is the kind of coach other coaches (present company included) aspire to be. While he has exhaustive knowledge of the sport of running, he also has an infectious passion that never fails to inspire his young pupils. He is the perfect storm.
Coach Newton has passed along running knowledge and life lessons to THOUSANDS of impressionable young men for 50+ years. His cross-country program at York High School is a staggering assemblage of nearly 100 runners who actively recruit for the cross-country team at Newton’s behest every season.
To give you some sense of Newton’s power and influence, more kids try out for cross-country than football at York High School. If you’ve ever wondered what an elite level high school cross country program looks like, The Long Green Line gives you a pretty good idea of what it looks like.
The Long Green Line is a film that will resonate for anyone who runs. But, the film will particularly resonate for anyone who aspires to be a coach, who currently coaches, or anyone who’s been touched by a coach. So, it’s a film that will resonate for just about anyone.
The Long Green Line can currently be viewed on Hulu for FREE- http://www.hulu.com/watch/125305/the-long-green-line
For more details about the film, go to- http://www.longgreenlinemovie.com/
Touching the Void
Once again, this film is not necessarily about running per se, but there are many elements of this film that will resonate for runners.
Touching the Void is based on a book of the same title about Joe Simpson and Simon Yates’ disastrous and nearly fatal attempt to climb the 20,813 foot Siula Grande in the Peruvian Andes in 1985.
After successfully ascending the previously unclimbed West Face of the Siula Grande, Simpson suffers a broken leg during the descent. Yates and Simpson decide to lower Simpson via ropes in the middle of a nasty storm.
Yates can’t see where he’s lowering Simpson and the former eventually drops him off a cliff. Suspended in mid-air by the rope, Yates has no idea what the condition of his friend is. After waiting an hour, Yates cuts the rope to save his life assuming Simpson is dead.
The movie while not exclusively a documentary is filmed in cinema verite style lending an air of realism to the film that makes you feel like you’re right there with Joe and Simon in the midst of a perilous climb that nearly claimed both of their lives.
Interspersed with the powerful recreated footage of the climb are poignant interviews with Joe, Simon, and several other key individuals involved with the doomed Siula Grande ascent.
One of the most powerful lessons I have learned as a runner is to cling to hope even when I’m deep in the valley of fatigue and despair. There is no film I’ve seen that more vividly underscores this message or better conveys the power of the human spirit more than Touching The Void.
Touching the Void can be viewed via instant streaming on Netflix.
Additional information about the film can be found at: http://www.imdb.com/title/tt0379557/
Unbreakable: The Western States 100
Rounding things out is Unbreakable: The Western States 100. I was extraordinarily fortunate to be in a position to host the world premiere of this stellar documentary to a packed house of over 300 passionate runners and ultra runners.
For the uninitiated, The Western States 100 is effectively the ‘Boston Marathon’ of ultras. Attracting the best ultra runners on the planet regularly, the 2010 edition of the event was particularly special. Four undefeated ultra runners (Hal Koerner, Geoff Roes, Anton Krupicka, and Killian Jornet) toed the line. Only one would remain ‘unbroken’ at the end of the day.
Director JB Benna is a hardcore ultra runner himself and this comes through powerfully in every frame of this exceptional documentary. JB vividly captures the energy, passion, and characters that make up the ultra community.
The characters are compelling. The story is riveting. The cinematography is stellar. The editing is nearly seamless. The music is exceptional. Unbreakable: The Western States 100 is the best documentary about running I have ever seen.
If you’re a runner (or ultra runner), there’s no way you’ll walk away unaffected. If you abhor running and can’t even fathom ultra running, I can’t imagine you won’t find yourself having second thoughts.
The film was just released and there are screenings taking place all over the country. You can also pre-order DVD’s. FYI, if you place your DVD order before 12/16, you can get yours before Christmas.
All the details are at http://www.ws100film.com/index.html
If you’re struggling to find inspiration to run when it’s dark and stormy, taking in an inspiring flick may be just what the doctor ordered.
Whatever it is you find daunting, chances are someone else has endured and overcome something more challenging. It’s also likely that it’s been captured on film in some way, shape, or form.
So, without any further ado, here are a few excellent ‘movies that move’.
The Endurance
While there is a documentary about Haile Gebrselassie called Endurance (which admittedly and embarrassingly, I haven’t seen), The Endurance is a decidedly different film that has nothing to do with running, but in some ways everything to do with running.
The Endurance is about Sir Ernest Shackleton’s ill-fated expedition across the Antarctic continent from 1914-1916. To put things in perspective, the idea of crossing the Antarctic continent during this time was as daunting and challenging as going to the moon was in the 1960’s. In short, no one had ever crossed the Antarctic continent and death was considered a near certainty.
The film includes some staggering current day footage of Antarctica that is inspiring and terrifying. Simply put, this is a place that manages to be one of the most beautiful and simultaneously hostile places on the planet. Combined with this footage is archival footage taken on the actual expedition itself. You see firsthand just how harsh the conditions were and what Shackleton and his men endured.
What Shackleton and his crew ‘endure’ is simply unfathomable. Without giving too much away, there’s simply no way you can’t be inspired after sitting through a viewing of this film.
The Endurance while not directly about running underscores the idea that consistency, commitment, and the ability to persevere despite adverse circumstances are the keys to moving forward. Sound familiar?
More information about The Endurance can be found at: http://www.imdb.com/title/tt0264578/
The Long Green Line
How can you not love a film that features a coach who fires off inspiring quips such as ‘However fast you are running, RUN FASTER!’
Coach Joe Newton is the kind of coach other coaches (present company included) aspire to be. While he has exhaustive knowledge of the sport of running, he also has an infectious passion that never fails to inspire his young pupils. He is the perfect storm.
Coach Newton has passed along running knowledge and life lessons to THOUSANDS of impressionable young men for 50+ years. His cross-country program at York High School is a staggering assemblage of nearly 100 runners who actively recruit for the cross-country team at Newton’s behest every season.
To give you some sense of Newton’s power and influence, more kids try out for cross-country than football at York High School. If you’ve ever wondered what an elite level high school cross country program looks like, The Long Green Line gives you a pretty good idea of what it looks like.
The Long Green Line is a film that will resonate for anyone who runs. But, the film will particularly resonate for anyone who aspires to be a coach, who currently coaches, or anyone who’s been touched by a coach. So, it’s a film that will resonate for just about anyone.
The Long Green Line can currently be viewed on Hulu for FREE- http://www.hulu.com/watch/125305/the-long-green-line
For more details about the film, go to- http://www.longgreenlinemovie.com/
Touching the Void
Once again, this film is not necessarily about running per se, but there are many elements of this film that will resonate for runners.
Touching the Void is based on a book of the same title about Joe Simpson and Simon Yates’ disastrous and nearly fatal attempt to climb the 20,813 foot Siula Grande in the Peruvian Andes in 1985.
After successfully ascending the previously unclimbed West Face of the Siula Grande, Simpson suffers a broken leg during the descent. Yates and Simpson decide to lower Simpson via ropes in the middle of a nasty storm.
Yates can’t see where he’s lowering Simpson and the former eventually drops him off a cliff. Suspended in mid-air by the rope, Yates has no idea what the condition of his friend is. After waiting an hour, Yates cuts the rope to save his life assuming Simpson is dead.
The movie while not exclusively a documentary is filmed in cinema verite style lending an air of realism to the film that makes you feel like you’re right there with Joe and Simon in the midst of a perilous climb that nearly claimed both of their lives.
Interspersed with the powerful recreated footage of the climb are poignant interviews with Joe, Simon, and several other key individuals involved with the doomed Siula Grande ascent.
One of the most powerful lessons I have learned as a runner is to cling to hope even when I’m deep in the valley of fatigue and despair. There is no film I’ve seen that more vividly underscores this message or better conveys the power of the human spirit more than Touching The Void.
Touching the Void can be viewed via instant streaming on Netflix.
Additional information about the film can be found at: http://www.imdb.com/title/tt0379557/
Unbreakable: The Western States 100
Rounding things out is Unbreakable: The Western States 100. I was extraordinarily fortunate to be in a position to host the world premiere of this stellar documentary to a packed house of over 300 passionate runners and ultra runners.
For the uninitiated, The Western States 100 is effectively the ‘Boston Marathon’ of ultras. Attracting the best ultra runners on the planet regularly, the 2010 edition of the event was particularly special. Four undefeated ultra runners (Hal Koerner, Geoff Roes, Anton Krupicka, and Killian Jornet) toed the line. Only one would remain ‘unbroken’ at the end of the day.
Director JB Benna is a hardcore ultra runner himself and this comes through powerfully in every frame of this exceptional documentary. JB vividly captures the energy, passion, and characters that make up the ultra community.
The characters are compelling. The story is riveting. The cinematography is stellar. The editing is nearly seamless. The music is exceptional. Unbreakable: The Western States 100 is the best documentary about running I have ever seen.
If you’re a runner (or ultra runner), there’s no way you’ll walk away unaffected. If you abhor running and can’t even fathom ultra running, I can’t imagine you won’t find yourself having second thoughts.
The film was just released and there are screenings taking place all over the country. You can also pre-order DVD’s. FYI, if you place your DVD order before 12/16, you can get yours before Christmas.
All the details are at http://www.ws100film.com/index.html
Saturday, November 26, 2011
I run because every expedition needs a leader...
Someone once asked me if I ever get bored. It struck me as an odd question. It was a question that was posed in the context of my half marathon training programs that effectively involve the same goal time and again. I suppose if I was making the same widget day in and day out, it would get maddeningly tedious. Fortunately, I don't make widgets.
When thinking about what I 'do' amazing, inspiring, and transcendent are adjectives that come to mind. So are infuriating, baffling, and bizarre. Amalgamate the aforementioned and you're looking at something decidedly NOT boring.
I struggle sometimes to explain what I do because I don't see myself as a personal trainer or a coach per se. Similarly, I don't see myself managing a running 'club'.
What I really do is lead expeditions....that involve running. I suppose this explains why I am such a fan of Shackleton who led some of the boldest expeditions ever.
Each expedition has its own distinctive energy and personality. So, even if the goal is effectively the same for every expedition (running 13.1 miles), the journey there is never the same.
A big part of what provides this energy and personality are the stories. The story of why someone joined. The story could have everything do with running or nothing to do with running.
People sometimes bring stories of grief and hardship. Maybe it's a breakup. Maybe it was the death of the loved one. Maybe it's a life threatening disease. They HAD to do something positive, to literally 'move forward'.
It's not surprising to me that someone confronted with questions about mortality would find themselves gravitating toward a life perpetuating and affirming act like running.
Others bring expectations of communion with others as friends or perhaps more. I would say many join me with the desire on some level or another to connect with others.
Whatever the story, it's my job to hear as many of them as I can. If I have any hope of being able to motivate someone to go that extra mile during difficult times, it starts with an understanding of their story and why they are there.
One thing Shackleton had a real knack for was understanding his crew, tuning into their moods, and responding accordingly. Somehow, some way he got the best out of his crew when things seemed most dire.
I'm no Shackleton, but I run because every expedition needs a leader.
When thinking about what I 'do' amazing, inspiring, and transcendent are adjectives that come to mind. So are infuriating, baffling, and bizarre. Amalgamate the aforementioned and you're looking at something decidedly NOT boring.
I struggle sometimes to explain what I do because I don't see myself as a personal trainer or a coach per se. Similarly, I don't see myself managing a running 'club'.
What I really do is lead expeditions....that involve running. I suppose this explains why I am such a fan of Shackleton who led some of the boldest expeditions ever.
Each expedition has its own distinctive energy and personality. So, even if the goal is effectively the same for every expedition (running 13.1 miles), the journey there is never the same.
A big part of what provides this energy and personality are the stories. The story of why someone joined. The story could have everything do with running or nothing to do with running.
People sometimes bring stories of grief and hardship. Maybe it's a breakup. Maybe it was the death of the loved one. Maybe it's a life threatening disease. They HAD to do something positive, to literally 'move forward'.
It's not surprising to me that someone confronted with questions about mortality would find themselves gravitating toward a life perpetuating and affirming act like running.
Others bring expectations of communion with others as friends or perhaps more. I would say many join me with the desire on some level or another to connect with others.
Whatever the story, it's my job to hear as many of them as I can. If I have any hope of being able to motivate someone to go that extra mile during difficult times, it starts with an understanding of their story and why they are there.
One thing Shackleton had a real knack for was understanding his crew, tuning into their moods, and responding accordingly. Somehow, some way he got the best out of his crew when things seemed most dire.
I'm no Shackleton, but I run because every expedition needs a leader.
Friday, November 25, 2011
Marathon Matt's Cyber Monday...
If you're looking to give yourself or someone else the gift of running in the coming year, I'm setting up a fun 'Cyber Monday' game that will give you an opportunity to potentially score some HUGE discounts off all of my programs in 2014!
Here's how it works-
1)'Like' the Marathon Matt page on Facebook BEFORE EOD SUNDAY, 12/1!
2)Starting Monday, 12/2 @ 9AM every hour on the hour until 4PM (8 total riddles), a running related 'riddle' will be posted on the Marathon Matt Facebook page.
A total of '8' riddles will be posted. The answer to any/all riddles IS a discount code and can be used to get a discount off ONE or possibly ALL programs scheduled for 2014.
3)Solve the riddle within an hour. A sample riddle-
'This runner once owned the American record between 2,000-10,000 meters. He was known as a bit of an iconoclast and took on the AAU. His performance at the 1972 Olympics in the 5,000 meters is considered one of the greatest of all time despite his fourth place finish. He died tragically in a car accident.' (ANSWER-PREFONTAINE).
4)Sign up for the program(s) of your choice and pass the discount code (the answer to the riddle) WITHIN THE HOUR!
The discount code (answer) associated with each riddle is ONLY valid for the lifespan of the riddle (one hour).
All of my programs for 2014 will be enabled for online registration on the Marathon Matt Facebook page.
There are individual tabs on the TOP of the Marathon Matt page with links to each program for 2014.
Simply click on the program tab you're interested in once you've solved the riddle, pass the discount code, register for as many programs as you like, and you're set!
*NOTE-YOU MUST SOLVE THE RIDDLE AND REGISTER FOR THE PROGRAM(S) OF YOUR CHOICE BEFORE THE END OF THE HOUR ON WHICH THE RIDDLE WAS POSTED. IF THE RIDDLE WAS POSTED AT 10AM, YOU MUST SOLVE IT AND REGISTER FOR THE PROGRAM(S) OF YOUR CHOICE BEFORE 11AM (WHEN THE NEXT RIDDLE WILL BE POSTED).
ALL REGISTRATION/TRANSACTION FEES ASSOCIATED WITH REGISTERING ONLINE WILL BE WAIVED FOR THE DURATION OF CYBER MONDAY!
Here's how it works-
1)'Like' the Marathon Matt page on Facebook BEFORE EOD SUNDAY, 12/1!
2)Starting Monday, 12/2 @ 9AM every hour on the hour until 4PM (8 total riddles), a running related 'riddle' will be posted on the Marathon Matt Facebook page.
A total of '8' riddles will be posted. The answer to any/all riddles IS a discount code and can be used to get a discount off ONE or possibly ALL programs scheduled for 2014.
3)Solve the riddle within an hour. A sample riddle-
'This runner once owned the American record between 2,000-10,000 meters. He was known as a bit of an iconoclast and took on the AAU. His performance at the 1972 Olympics in the 5,000 meters is considered one of the greatest of all time despite his fourth place finish. He died tragically in a car accident.' (ANSWER-PREFONTAINE).
4)Sign up for the program(s) of your choice and pass the discount code (the answer to the riddle) WITHIN THE HOUR!
The discount code (answer) associated with each riddle is ONLY valid for the lifespan of the riddle (one hour).
All of my programs for 2014 will be enabled for online registration on the Marathon Matt Facebook page.
There are individual tabs on the TOP of the Marathon Matt page with links to each program for 2014.
Simply click on the program tab you're interested in once you've solved the riddle, pass the discount code, register for as many programs as you like, and you're set!
*NOTE-YOU MUST SOLVE THE RIDDLE AND REGISTER FOR THE PROGRAM(S) OF YOUR CHOICE BEFORE THE END OF THE HOUR ON WHICH THE RIDDLE WAS POSTED. IF THE RIDDLE WAS POSTED AT 10AM, YOU MUST SOLVE IT AND REGISTER FOR THE PROGRAM(S) OF YOUR CHOICE BEFORE 11AM (WHEN THE NEXT RIDDLE WILL BE POSTED).
ALL REGISTRATION/TRANSACTION FEES ASSOCIATED WITH REGISTERING ONLINE WILL BE WAIVED FOR THE DURATION OF CYBER MONDAY!
Sunday, November 13, 2011
The 99 Percent Discount
While the holiday season is often positioned as the happiest time of the year, for many it is a stressful, depressing, and lonely time. This is particularly the case for those who are unemployed or experiencing financial hardship.
The everyday stress of paying the rent (or mortgage), bills, and living expenses becomes more pronounced during the holidays. It's also a very difficult period of time for anyone who is unemployed as there generally isn't much hiring done during the holiday season.
Running is a natural anti-depressant. Running in the company of others provides a sense of community that may very well be lacking for those who are unemployed.
With this in mind, I'm extending a 99 percent discount ($1.50 versus $150) to 20 people interested in participating in my Touchdown 13.1 half marathon training program launching on Sat, 11/19 @ 9:30AM.
The baseline criteria for any interested party is they need to have been unemployed for a MINIMUM of 3 months.
Additionally, all applicants MUST be willing to post one blog entry a week talking about their experience training in the program.
Interested parties should send an email to 99PERCENT@MARATHONMATT.COM.
The subject line should indicate '99 percent discount applicant.' This email should include the following:
-A brief narrative describing(in 300 words or less) their current situation including how they feel training for a half marathon would improve their mood, spirits, etc.
-A resume
-A LinkedIn profile (if they have one)
-A professional reference who can be contacted via email or phone.
The deadline for submission is EOD 11/25. 20 people will be extended the 99 percent discount. Those selected will be contacted by EOD 11/27.
The everyday stress of paying the rent (or mortgage), bills, and living expenses becomes more pronounced during the holidays. It's also a very difficult period of time for anyone who is unemployed as there generally isn't much hiring done during the holiday season.
Running is a natural anti-depressant. Running in the company of others provides a sense of community that may very well be lacking for those who are unemployed.
With this in mind, I'm extending a 99 percent discount ($1.50 versus $150) to 20 people interested in participating in my Touchdown 13.1 half marathon training program launching on Sat, 11/19 @ 9:30AM.
The baseline criteria for any interested party is they need to have been unemployed for a MINIMUM of 3 months.
Additionally, all applicants MUST be willing to post one blog entry a week talking about their experience training in the program.
Interested parties should send an email to 99PERCENT@MARATHONMATT.COM.
The subject line should indicate '99 percent discount applicant.' This email should include the following:
-A brief narrative describing(in 300 words or less) their current situation including how they feel training for a half marathon would improve their mood, spirits, etc.
-A resume
-A LinkedIn profile (if they have one)
-A professional reference who can be contacted via email or phone.
The deadline for submission is EOD 11/25. 20 people will be extended the 99 percent discount. Those selected will be contacted by EOD 11/27.
Monday, October 31, 2011
ROCK N' ROLL SAN FRANCISCO RACE WEEK FLIGHT PLAN!
The blood, the sweat, and the tears will all pay off on Sunday! Your focus this week should be on taking care of yourself and making sure you've got all your ducks in a row. The content below should have you good to go on race day!
Tuesday-
- 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 'Rock The Bay' shirt! :)
- Nail down your travel plans. You want to plan on getting to the race start ABOUT 45-60 minutes in advance of the actual start. Figure out how you're getting to the start of the half marathon NOW! Don't wait until later this week. Arriving well in advance of the start of your race will give you time to use the restroom, warmup, check any baggage you want at the start, and make your way to the start.
Here is a link to the race info. page which includes details around the start time of the race and other relevant details-Rock N Roll San Francisco Half Marathon Race Info.
FYI, there will be no formal warmup, stretching, etc. before the race on Sunday. But, I'd encourage you to warmup on your own as we have all season long.
-Scout the course. Check out the Rock N Roll San Francisco half marathon course info. What I can tell you is our training has prepared us well for what lies ahead.
Wednesday-
-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.
-Schedule a sports massage. Some of you may have some residual soreness/tightness that has been bothering you these past few weeks. Now is the time to be a bit self-indulgent.
In addition to taking an extra day off and/or cutting a workout short, indulge in a nice sports massage to help knock out those last few kinks. I'd recommend scheduling one for Thursday or Friday, ideally.
PSOAS Massage & Bodywork always extends us a 10% discount
-Nail down race nutrition items. I introduced you to GU energy products throughout the season and hopefully you managed to identify the items that work best for you. Remember that you should be consuming one of the aforementioned items approximately every 45-60 minutes during the race to keep yourself performing at a high level.
If you anticipate being out on the course for 2 or more hours, this means you will need 2-3 gels/shots/blocks/etc. Water and some kind of sports drink will be provided at the start and at various during the race, so try to coordinate consumption of gels, blocks, etc. in conjunction with the water stops.
Just a reminder that roctane, chomps, gels, bloks, etc. should be washed down with WATER, NOT A SPORTS DRINK.
Thursday-
-Focus on complex carbs. OK, we're a few days from the race and now is the time to start making some adjustments to your diet to help insure you're properly fueled for race day. Think whole wheat pasta, whole wheat bread, whole wheat bagels, organic fruits/vegetables, etc.
Some folks only 'carboload' the day/night before an endurance event, but the reality is that carboloading this late in the game won't give you much bang for the buck. If you start a few days prior, your are insuring that your glycogen stores(primary fuel source) are topped off.
This doesn't mean eat carbs EXCLUSIVELY! But, if your diet normally doesn't include much of the aforementioned, make a conscious effort to include more at this juncture.
-Hydrate properly. As I mentioned a few weeks ago, one way you can identify whether or not you are properly hydrated is by looking at the color/quantity of your urine. In short, 'clear' and 'copious' is what you're looking for, respectively.
You should start making a conscious effort in making sure this is what you're seeing in the days leading up to the race. While we're not anticipating a hot day, you still will lose fluids even if you're not sweating profusely. Make sure you're getting plenty of water, sports drink, juice,etc. in the days leading up to the race.
Friday-
-Get a good night's sleep. Given the early start time we have on Sunday and some pre-race nerves, it's not unlikely that you may not get a ton of sleep the night before the race. Ultimately, this isn't a big deal and has not proven to have a significant impact on race day performance by and large.
So, don't sweat it too much. BUT, try to make a conscious effort to get a solid night's sleep on Friday. Make it a quiet evening of quality, complex carbs, rest, and relaxation!
-Get your race bib. You CANNOT participate in the race without a race bib! You can pick up your bib on Friday OR Saturday at the race expo. Here's a link to the race expo-Rock N Roll San Francisco Half Marathon Expo
Saturday-
-Get your race bib. You CANNOT participate in your race without a race bib! You can pick up your bib on Saturday at the race expo. Here's a link to the race expo- Rock N Roll San Francisco Half Marathon Expo
-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. If you have a particularly sensitive stomach, you may want to plan on bringing your own food for this meal
-Lay out your outfit for race morning. I'd STRONGLY encourage all of you to lay out all the items you need for race morning on a chair or on the floor next to your bed before you go to bed.
This includes your shirt, your hat, shorts, shoes, gels, socks, race bib, etc. Have everything laid out so that when you get up in the morning, you won't have to even think about it, you can just put everything on and you're good to go.
-Set your alarm clock, set your alarm on your cell phone, and request a wake up call from a friend or two (if they're willing). This three pronged approach virtually GUARANTEES you will be up in the morning on time!
You should plan on being near the race start area ABOUT 45-60 MINUTES PRIOR TO START! Make sure you allow enough time to at least have something small to eat before you head out for the race. This may mean getting up EARLY.
Sunday-
-ARRIVE AT THE START AREA ABOUT 45-60 MIN. PRIOR TO THE RACE! I'd STRONGLY encourage all of you to arrive about 45-60 min. early. This gives you time to warmup, use the bathroom, change clothes, and get positioned near the start. There is no formal warmup, but if you want to meet up with me and/or your teammates prior to the race, we'll 'informally' congregate at the bottom of Fort Mason Hill adjacent to Van Ness Ave.
-Pace Accordingly! OK, so you're probably going to feel pretty amped when the gun goes off, but please HOLD BACK and PACE ACCORDINGLY! You 'should' have a solid handle at this juncture on what you can maintain for 13.1 miles.
RESIST the urge to go out fast. If anything run a bit SLOWER the first few miles and EASE into your comfortable, conversational pace. I want to make sure you have something left in the tank those last few miles!
-Take water/sports drink at every opportunity. Even if you aren't necessarily feeling thirsty, TAKE IT ANYWAY! Some of you may have heard of 'hyponatremia' which is often associated with taking in too much water.
Let me emphasize that 'hyponatremia' is MOST PREVALENT in marathons where elapsed time on the road exceeds 4-5 hours. So, this means that there is virtually zero chance of this being an issue for any of you.
-How to handle water stops/stations on race day-There will be several of these along the course. Typically, there are several tables laid out. DO NOT GO TO THE FIRST TABLE YOU SEE!
Let the other runners slow down and bump into each other to get their water and sports 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 sports drink on the run-When you get your cup of water or sports 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 gel, gu, clif shot, clif block, etc. every 45-60 minutes. Make sure you get some simple carbohydrates (gels, gus, clif blocks, etc.)in your system every 45-60 min. This will help you continue to perform at a high level. Make sure to wash any gels, gus, etc. down with WATER not sports 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. ADDITIONALLY, make sure to rehydrate as soon as possible! Get some water, heed, and/or other fluids in your system ASAP! If you have a stick or foam roller handy, spend some quality time with it!
Thursday, October 27, 2011
US Half Marathon Race Simulation
I'm a big fan of knowing the course I'm running if at all possible. Fortunately, the US Half Marathon is right in our backyard! Literally, the start of the race is just over a half a mile from the Marina Green Monkey Bars at the bottom of Fort Mason Hill.
With this in mind, this is where I'd suggest you launch your run on Saturday. If you like, you can park at the Marina Green and jog the half mile (roughly) to the bottom of Fort Mason Hill and get things started. Here's a link to the course map for Saturday's run-
US Half Marathon Race Simulation Course Map
This course covers roughly 6 miles of the actual course. The run starts from the bottom of Fort Mason Hill where Van Ness Avenue ends at the pier. We've run past this pier MANY times en route to the the Embarcadero.
From the bottom of Fort Mason Hill adjacent to the pier, you'll head SOUTH up Van Ness Avenue. That's right. The start of this race is uphill. You will run along the sidewalk on Van Ness until you hit Bay Street.
Take a RIGHT on Bay Street and continue running on the sidewalk/path adjacent to Bay Street. Bay Street eventually runs into Laguna Street. Take a RIGHT on Laguna Street and continue running along the paved path until you reach Marina Boulevard.
Take a RIGHT on Marina Boulevard. The rest of this run should be VERY familiar to you. Simply follow the paved path on the Marina all the way to the Warming Hut. By the time you reach the Warming Hut, you will have logged 3 MILES.
Grab some water, use the restroom, and head BACK towards the start of our run at the pier. Upon returning to the Pier, you will have logged a total of 6 MILES!
If you feel so inclined, you can easily log 4 of the 6 miles at target half marathon pace by segueing into target pace at the Marina Green Monkey Bars on the way out towards the Warming Hut and maintaining this pace until you reach the monkey bars again on your return.
With this in mind, this is where I'd suggest you launch your run on Saturday. If you like, you can park at the Marina Green and jog the half mile (roughly) to the bottom of Fort Mason Hill and get things started. Here's a link to the course map for Saturday's run-
US Half Marathon Race Simulation Course Map
This course covers roughly 6 miles of the actual course. The run starts from the bottom of Fort Mason Hill where Van Ness Avenue ends at the pier. We've run past this pier MANY times en route to the the Embarcadero.
From the bottom of Fort Mason Hill adjacent to the pier, you'll head SOUTH up Van Ness Avenue. That's right. The start of this race is uphill. You will run along the sidewalk on Van Ness until you hit Bay Street.
Take a RIGHT on Bay Street and continue running on the sidewalk/path adjacent to Bay Street. Bay Street eventually runs into Laguna Street. Take a RIGHT on Laguna Street and continue running along the paved path until you reach Marina Boulevard.
Take a RIGHT on Marina Boulevard. The rest of this run should be VERY familiar to you. Simply follow the paved path on the Marina all the way to the Warming Hut. By the time you reach the Warming Hut, you will have logged 3 MILES.
Grab some water, use the restroom, and head BACK towards the start of our run at the pier. Upon returning to the Pier, you will have logged a total of 6 MILES!
If you feel so inclined, you can easily log 4 of the 6 miles at target half marathon pace by segueing into target pace at the Marina Green Monkey Bars on the way out towards the Warming Hut and maintaining this pace until you reach the monkey bars again on your return.
Tuesday, October 25, 2011
What to do when you've lost your running mojo..
The days are getting shorter. The mercury is dropping. The weather gods don’t seem terribly friendly anymore. Looming on the not too distant horizon are holiday parties, shopping, and more time with the family than you might like.
Getting up in the morning without hitting the snooze button several times before putting on your running shoes has become quite challenging. Hitting the road to log a few easy miles has oddly begun to feel like drudgery.
I’ve got some bad news. You’ve lost your running mojo. Don’t panic. Don’t run to the doctor’s office. Take a few deep breaths and slowly exhale. This is not a death sentence. It’s not terminal. But, make no mistake about it. You need to take action in order to get better and reclaim your mojo.
If you are to find your mojo again, changes are required. Some of these changes you may not like initially. Change isn’t easy. However, if what you’ve been doing historically is no longer working for you, change is the only viable option.
Below are a few suggested treatments that may be just what the doctor ordered. Try one or try a few of them. Sometimes it takes time and patience to find what works best for you. But, if you’re serious about reclaiming your running mojo, some of the below will likely get you out of your rut.
Get a change of scenery.
I completely endorse a vacation, but recognize this might not be a viable option. Don’t abandon all hope. You can still get a therapeutic change of scenery without skipping town to the tropics.
Many runners get into a routine that devolves into a rut. Maybe you run the same five-mile loop several times a week. There’s nothing inherently wrong with this utilitarian approach.
But, familiarity ‘may’ breed contempt after awhile. It may be comfortable, easy, and convenient to get your mileage via the same route over and over again, but the same thing over and over again can become monotonous.
It may not be convenient, but get away from what’s familiar. If you have never gone for a trail run, give it a shot. The change of scenery alone may be enough to help you get out of your funk.
If getting off road isn’t a viable option, try running with a club or program. Running is inherently a solitary activity and many get their mileage in on their own. But, we are generally social animals and crave community. Explore opportunities to get your run in and connect with others.
Perhaps you’ve never actually participated in a race. Given the explosion of events over the years, there are a plethora of opportunities to participate in a race of just about every distance fathomable.
You don’t have to run the fastest time of your life. Simply enjoying the experience of being around several hundred (or thousand) people who love to run may be enough to help you rediscover your mojo.
Try a different time of day.
It’s tough to run during the winter. The weather generally isn’t as inviting and the days are markedly shorter. If you’re the kind of runner who tends to be an early riser, this can make things markedly challenging.
If you typically set your alarm clock for 5AM, it’s no walk in the park getting out of bed to begin with, but if your run starts and ends in the dark, getting your miles in can be that much more challenging. During the summer and fall, you may catch some daylight before your run concludes, but in the winter, not so much.
Conversely, if you’re more of a night runner accustomed to getting your miles in after you’ve completed a full day at work, you might have been able to catch some daylight during your run in the summer or fall. But, the arrival of winter all but eliminates this. Winter spells complete darkness for every mile logged in the evening.
Given the general lack of daylight in the morning and evening during the winter, the only option left is to try to get some mileage in during the lunch hour. If you’ve never tried hitting the road in the middle of the day, the winter months provide an excellent opportunity to give it a shot.
Running in the afternoon provides a nice way to break up a busy workday and stave off the late afternoon urge to nap. Admittedly, a midday sojourn may require some additional planning and logistical challenges. But, if it means more mileage logged during the challenging winter months and more Vitamin D, it’s worth giving it a shot.
Mix it up.
Perhaps your current state of ennui is more about a performance plateau. If you’ve put in the mileage and the quality work required to post a personal best, but just haven’t seen the results, it may be time to mix things up.
If your performances are not matching up with the work you’re putting in, it might be time to overhaul your approach to training. The best in the world change coaches (or simply go coachless) when they aren’t happy with their running. Follow their lead and mix things up.
What approach is best? Great question. There are a million different ways to train. Why are there so many different ways to train? There is infinite variety from person to person. What works for me is not necessarily going to be the answer for you. Likewise, your approach may work swimmingly for you, but be a disastrous approach for someone else.
Be open minded and flexible. Do a little research and explore a few different avenues. It may entail logging more miles, fewer miles, or trying some activities you never would have contemplated.
Treat mixing things up as a grand new adventure and an opportunity to discover a way to uncover even better performances down the road.
Just take a break.
It may sound completely counter-intuitive, but sometimes the best thing you can do for your running is not running. If you find yourself in a space where seemingly every mile you log feels like drudgery, stop running.
It may be the case that your body simply needs a break. Maybe you’re experiencing mental fatigue. If you’ve been training and racing all year long, it wouldn’t be terribly surprising if physical or mental fatigue were afflicting you. Whether the issue is physical or mental, there is no shame in taking a break.
Don’t put any hard and fast rules on what this break looks like. Maybe it’s a day. Maybe it’s a couple days. Maybe it’s a week. Maybe it’s longer. Listen to the messages your body is sending you and don’t hit the road again until you feel like you’re ready for it and have genuine enthusiasm for the act of running.
At the end of the day, running should be fun most of the time. If it’s not feeling that way, don’t force yourself to go out and log miles in misery. Give yourself a break. Chances are, you’ve earned it.
Getting up in the morning without hitting the snooze button several times before putting on your running shoes has become quite challenging. Hitting the road to log a few easy miles has oddly begun to feel like drudgery.
I’ve got some bad news. You’ve lost your running mojo. Don’t panic. Don’t run to the doctor’s office. Take a few deep breaths and slowly exhale. This is not a death sentence. It’s not terminal. But, make no mistake about it. You need to take action in order to get better and reclaim your mojo.
If you are to find your mojo again, changes are required. Some of these changes you may not like initially. Change isn’t easy. However, if what you’ve been doing historically is no longer working for you, change is the only viable option.
Below are a few suggested treatments that may be just what the doctor ordered. Try one or try a few of them. Sometimes it takes time and patience to find what works best for you. But, if you’re serious about reclaiming your running mojo, some of the below will likely get you out of your rut.
Get a change of scenery.
I completely endorse a vacation, but recognize this might not be a viable option. Don’t abandon all hope. You can still get a therapeutic change of scenery without skipping town to the tropics.
Many runners get into a routine that devolves into a rut. Maybe you run the same five-mile loop several times a week. There’s nothing inherently wrong with this utilitarian approach.
But, familiarity ‘may’ breed contempt after awhile. It may be comfortable, easy, and convenient to get your mileage via the same route over and over again, but the same thing over and over again can become monotonous.
It may not be convenient, but get away from what’s familiar. If you have never gone for a trail run, give it a shot. The change of scenery alone may be enough to help you get out of your funk.
If getting off road isn’t a viable option, try running with a club or program. Running is inherently a solitary activity and many get their mileage in on their own. But, we are generally social animals and crave community. Explore opportunities to get your run in and connect with others.
Perhaps you’ve never actually participated in a race. Given the explosion of events over the years, there are a plethora of opportunities to participate in a race of just about every distance fathomable.
You don’t have to run the fastest time of your life. Simply enjoying the experience of being around several hundred (or thousand) people who love to run may be enough to help you rediscover your mojo.
Try a different time of day.
It’s tough to run during the winter. The weather generally isn’t as inviting and the days are markedly shorter. If you’re the kind of runner who tends to be an early riser, this can make things markedly challenging.
If you typically set your alarm clock for 5AM, it’s no walk in the park getting out of bed to begin with, but if your run starts and ends in the dark, getting your miles in can be that much more challenging. During the summer and fall, you may catch some daylight before your run concludes, but in the winter, not so much.
Conversely, if you’re more of a night runner accustomed to getting your miles in after you’ve completed a full day at work, you might have been able to catch some daylight during your run in the summer or fall. But, the arrival of winter all but eliminates this. Winter spells complete darkness for every mile logged in the evening.
Given the general lack of daylight in the morning and evening during the winter, the only option left is to try to get some mileage in during the lunch hour. If you’ve never tried hitting the road in the middle of the day, the winter months provide an excellent opportunity to give it a shot.
Running in the afternoon provides a nice way to break up a busy workday and stave off the late afternoon urge to nap. Admittedly, a midday sojourn may require some additional planning and logistical challenges. But, if it means more mileage logged during the challenging winter months and more Vitamin D, it’s worth giving it a shot.
Mix it up.
Perhaps your current state of ennui is more about a performance plateau. If you’ve put in the mileage and the quality work required to post a personal best, but just haven’t seen the results, it may be time to mix things up.
If your performances are not matching up with the work you’re putting in, it might be time to overhaul your approach to training. The best in the world change coaches (or simply go coachless) when they aren’t happy with their running. Follow their lead and mix things up.
What approach is best? Great question. There are a million different ways to train. Why are there so many different ways to train? There is infinite variety from person to person. What works for me is not necessarily going to be the answer for you. Likewise, your approach may work swimmingly for you, but be a disastrous approach for someone else.
Be open minded and flexible. Do a little research and explore a few different avenues. It may entail logging more miles, fewer miles, or trying some activities you never would have contemplated.
Treat mixing things up as a grand new adventure and an opportunity to discover a way to uncover even better performances down the road.
Just take a break.
It may sound completely counter-intuitive, but sometimes the best thing you can do for your running is not running. If you find yourself in a space where seemingly every mile you log feels like drudgery, stop running.
It may be the case that your body simply needs a break. Maybe you’re experiencing mental fatigue. If you’ve been training and racing all year long, it wouldn’t be terribly surprising if physical or mental fatigue were afflicting you. Whether the issue is physical or mental, there is no shame in taking a break.
Don’t put any hard and fast rules on what this break looks like. Maybe it’s a day. Maybe it’s a couple days. Maybe it’s a week. Maybe it’s longer. Listen to the messages your body is sending you and don’t hit the road again until you feel like you’re ready for it and have genuine enthusiasm for the act of running.
At the end of the day, running should be fun most of the time. If it’s not feeling that way, don’t force yourself to go out and log miles in misery. Give yourself a break. Chances are, you’ve earned it.
Monday, October 24, 2011
Lake Natoma Four Bridges Half Marathon Race Week Flight Plan
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.
While I won't be physically present at the race, know that I will be there in spirit every single mile!
-Nail down your travel plans.
You want to plan on getting to the race start AT LEAST 30-45 minutes in advance of the actual start. The race starts at 8AM, so this means getting to the start area around 7:15-7:30 on Sunday. Figure out how you're getting to the start of the half marathon NOW! Don't wait until later this week.
Arriving well in advance of the start of your race will give you time to use the restroom, warmup, and make your way to the start. For those driving in on race morning, allow PLENTY of time! It will likely take time to find parking if you're driving in the morning of the race.
For details around where to park, check out the link below-
Lake Natoma Four Bridges Half Marathon Info.
Tuesday-
-Scout the course.
Check out the The Lake Natoma Four Bridges Half Marathon Course Info Page
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 gives us a standing 10% discount, so take advantage of this great discount and get some work done!
Thursday-
-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.
-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 one of the aforementioned items approximately every 45-60 minutes during the race to keep yourself performing at a high level.
Water and some kind of sports drink will be provided at '6' aid stations throughout the course. 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 SPORTS DRINK.
Friday-
-Focus on complex carbs.
OK, we're a couple days from the race and now is the time to start making some adjustments to your diet to help insure you're properly fueled for race day. Think whole wheat pasta, whole wheat bread, whole wheat bagels, organic fruits/vegetables, etc.
Some folks only 'carboload' the day/night before an endurance event, but the reality is that carboloading this late in the game won't give you much bang for the buck. If you start a few days prior, your are insuring that your glycogen stores (primary fuel source) are topped off. This doesn't mean eat carbs EXCLUSIVELY!
But, if your diet normally doesn't include much of the aforementioned, make a conscious effort to include more at this juncture.
-Hydrate properly.
As I mentioned a few weeks ago, one way you can identify whether or not you are properly hydrated is by looking at the color/quantity of your urine. In short, 'clear' and 'copious' is what you're looking for, respectively. You should start making a conscious effort in making sure this is what you're seeing in the days leading up to the race.
-Get a good night's sleep.
Given the early start time we have on Saturday 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 THURSDAY. Make it a quiet evening of quality, complex carbs, rest, and relaxation!
Saturday-
Get your race bib!
You cannot participate in the race unless you collect your race bib. You can pick up your bib on Saturday at the race expo. from 12PM-5PM or on Sunday morning between 6:30AM-7:30AM.
For all the details around race bib/packet pickup, click the following link-
Race Bib/Packet Details
-Eat dinner early.
Given the early start time on Sunday morning-8AM, I'd encourage you to target 5PM or 5:30PM to get your final meal of the day. Again, you probably want to focus on complex carbs for this meal and try to stay away from anything that is spicy or markedly different from anything you would normally eat.
If you have a particularly sensitive stomach, you may want to plan on bringing your own food for this meal.
-Lay out your outfit for race morning.
I'd STRONGLY encourage all of you to lay out all the items you need for race morning on a chair or on the floor next to your bed before you go to bed. This includes your shirt, your hat, shorts, shoes, gels, socks, race bib, etc. Have everything laid out so that when you get up in the morning, you won't have to even think about it, you can just put everything on and you're good to go.
-Set your alarm clock, set your alarm on your cell phone, and request a wake up call from a friend or two (if they're willing).
This three pronged approach virtually GUARANTEES you will be up in the morning on time! You should plan on being near the race start area AT LEAST 30-45 MINUTES PRIOR TO START! (7:15-7:30AM)
Sunday-
Get your race bib!
You cannot participate in the race unless you collect your race bib. You can pick up your bib on Saturday at the race expo. from 12PM-5PM or on Sunday morning between 6:30AM-7:30AM.
For all the details around race bib/packet pickup, click the following link-
Race Bib/Packet Details
-ARRIVE AT THE START AREA AT LEAST 30-45 MIN. PRIOR TO THE RACE!
I'd STRONGLY encourage all of you to arrive at least 30-45 min. early. This gives you time to warmup, use the bathroom, drop any items in gear check, and get positioned near the start.
I'd encourage you to jog a few easy minute on your own and go through the range of motion drills we normally do before lining up for the start of the race.
-Pace Accordingly!
OK, so you're probably going to feel pretty amped when the gun goes off, but please HOLD BACK and PACE ACCORDINGLY! You 'should' have a solid handle at this juncture on what you can maintain for 13.1 miles. 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 4-5 hours. So, this means that there is virtually zero chance of this being an issue for any of you.
-How to handle water stops/stations on race day-
There will be several of these along the course. Typically, there are several tables laid out. DO NOT GO TO THE FIRST TABLE YOU SEE! Let the other runners slow down and bump into each other to get their water and 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!
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.
While I won't be physically present at the race, know that I will be there in spirit every single mile!
-Nail down your travel plans.
You want to plan on getting to the race start AT LEAST 30-45 minutes in advance of the actual start. The race starts at 8AM, so this means getting to the start area around 7:15-7:30 on Sunday. Figure out how you're getting to the start of the half marathon NOW! Don't wait until later this week.
Arriving well in advance of the start of your race will give you time to use the restroom, warmup, and make your way to the start. For those driving in on race morning, allow PLENTY of time! It will likely take time to find parking if you're driving in the morning of the race.
For details around where to park, check out the link below-
Lake Natoma Four Bridges Half Marathon Info.
Tuesday-
-Scout the course.
Check out the The Lake Natoma Four Bridges Half Marathon Course Info Page
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 gives us a standing 10% discount, so take advantage of this great discount and get some work done!
Thursday-
-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.
-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 one of the aforementioned items approximately every 45-60 minutes during the race to keep yourself performing at a high level.
Water and some kind of sports drink will be provided at '6' aid stations throughout the course. 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 SPORTS DRINK.
Friday-
-Focus on complex carbs.
OK, we're a couple days from the race and now is the time to start making some adjustments to your diet to help insure you're properly fueled for race day. Think whole wheat pasta, whole wheat bread, whole wheat bagels, organic fruits/vegetables, etc.
Some folks only 'carboload' the day/night before an endurance event, but the reality is that carboloading this late in the game won't give you much bang for the buck. If you start a few days prior, your are insuring that your glycogen stores (primary fuel source) are topped off. This doesn't mean eat carbs EXCLUSIVELY!
But, if your diet normally doesn't include much of the aforementioned, make a conscious effort to include more at this juncture.
-Hydrate properly.
As I mentioned a few weeks ago, one way you can identify whether or not you are properly hydrated is by looking at the color/quantity of your urine. In short, 'clear' and 'copious' is what you're looking for, respectively. You should start making a conscious effort in making sure this is what you're seeing in the days leading up to the race.
-Get a good night's sleep.
Given the early start time we have on Saturday 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 THURSDAY. Make it a quiet evening of quality, complex carbs, rest, and relaxation!
Saturday-
Get your race bib!
You cannot participate in the race unless you collect your race bib. You can pick up your bib on Saturday at the race expo. from 12PM-5PM or on Sunday morning between 6:30AM-7:30AM.
For all the details around race bib/packet pickup, click the following link-
Race Bib/Packet Details
-Eat dinner early.
Given the early start time on Sunday morning-8AM, I'd encourage you to target 5PM or 5:30PM to get your final meal of the day. Again, you probably want to focus on complex carbs for this meal and try to stay away from anything that is spicy or markedly different from anything you would normally eat.
If you have a particularly sensitive stomach, you may want to plan on bringing your own food for this meal.
-Lay out your outfit for race morning.
I'd STRONGLY encourage all of you to lay out all the items you need for race morning on a chair or on the floor next to your bed before you go to bed. This includes your shirt, your hat, shorts, shoes, gels, socks, race bib, etc. Have everything laid out so that when you get up in the morning, you won't have to even think about it, you can just put everything on and you're good to go.
-Set your alarm clock, set your alarm on your cell phone, and request a wake up call from a friend or two (if they're willing).
This three pronged approach virtually GUARANTEES you will be up in the morning on time! You should plan on being near the race start area AT LEAST 30-45 MINUTES PRIOR TO START! (7:15-7:30AM)
Sunday-
Get your race bib!
You cannot participate in the race unless you collect your race bib. You can pick up your bib on Saturday at the race expo. from 12PM-5PM or on Sunday morning between 6:30AM-7:30AM.
For all the details around race bib/packet pickup, click the following link-
Race Bib/Packet Details
-ARRIVE AT THE START AREA AT LEAST 30-45 MIN. PRIOR TO THE RACE!
I'd STRONGLY encourage all of you to arrive at least 30-45 min. early. This gives you time to warmup, use the bathroom, drop any items in gear check, and get positioned near the start.
I'd encourage you to jog a few easy minute on your own and go through the range of motion drills we normally do before lining up for the start of the race.
-Pace Accordingly!
OK, so you're probably going to feel pretty amped when the gun goes off, but please HOLD BACK and PACE ACCORDINGLY! You 'should' have a solid handle at this juncture on what you can maintain for 13.1 miles. 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 4-5 hours. So, this means that there is virtually zero chance of this being an issue for any of you.
-How to handle water stops/stations on race day-
There will be several of these along the course. Typically, there are several tables laid out. DO NOT GO TO THE FIRST TABLE YOU SEE! Let the other runners slow down and bump into each other to get their water and 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!
Healdsburg Wine Country Half Marathon Race Week Flight Plan!
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 'Halloween 13.1' shirt so I 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!
-Nail down your travel plans.
You want to plan on getting to the race start AT LEAST 45-60 minutes in advance of the actual start. The race starts at 7:30AM, so this means getting to the start area around 6:30-6:45. Figure out how you're getting to the start of the half marathon NOW! Don't wait until later this week.
Arriving well in advance of the start of your race will give you time to use the restroom, warmup, and make your way to the start. For those driving in on race morning, allow PLENTY of time! It will likely take time to find parking if you're driving in the morning of the race.
For details around where to park and shuttles to the start/finish check out the link below-
Healdsburg Wine Country Half Parking & Transportation Info.
Tuesday-
-Scout the course.
Check out the The Healdsburg Wine Country Half Marathon Course Info/Map.
-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.
-Nail down race nutrition items.
I introduced you to GU Chomps this season and hopefully you managed to identify the items that work best for you. Remember that you should be consuming one of the aforementioned items approximately every 45-60 minutes during the race to keep yourself performing at a high level.
Water and Accelerade will be provided at '7' aid stations throughout the course. Try to coordinate consumption of GU Chomps (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 ACCELERADE.
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 Wednesday or Thursday, ideally.
Once again, PSOAS Massage & Bodywork gives us a standing 10% discount, so take advantage of this great discount and get some work done!
Thursday-
-Focus on complex carbs.
OK, we're a couple days from the race and now is the time to start making some adjustments to your diet to help insure you're properly fueled for race day. Think whole wheat pasta, whole wheat bread, whole wheat bagels, organic fruits/vegetables, etc.
Some folks only 'carboload' the day/night before an endurance event, but the reality is that carboloading this late in the game won't give you much bang for the buck. If you start a few days prior, your are insuring that your glycogen stores (primary fuel source) are topped off. This doesn't mean eat carbs EXCLUSIVELY!
But, if your diet normally doesn't include much of the aforementioned, make a conscious effort to include more at this juncture.
-Hydrate properly.
As I mentioned a few weeks ago, one way you can identify whether or not you are properly hydrated is by looking at the color/quantity of your urine. In short, 'clear' and 'copious' is what you're looking for, respectively. You should start making a conscious effort in making sure this is what you're seeing in the days leading up to the race.
-Get a good night's sleep.
Given the early start time we have on Saturday 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 THURSDAY. Make it a quiet evening of quality, complex carbs, rest, and relaxation!
Friday-
Get your race bib!
You cannot participate in the race unless you collect your race bib. There's an option to do so in San Francisco on Thursday for an additional fee.
Alternatively, you can get your bib at the race expo on Friday from 10AM-7PM at the Hyatt Vineyard Creek in Santa Rosa.
You can pick up your race bib on Saturday morning before the race from 6-7AM, but there is an additional fee associated with this and you must register for this option in advance.
For all the details around race bib/packet pickup, click the following link-
Race Bib/Packet Details
-Eat dinner early.
Given the early start time on Saturday morning-7:30AM, I'd encourage you to target 5PM or 5:30PM to get your final meal of the day. Again, you probably want to focus on complex carbs for this meal and try to stay away from anything that is spicy or markedly different from anything you would normally eat.
If you have a particularly sensitive stomach, you may want to plan on bringing your own food for this meal.
-Lay out your outfit for race morning.
I'd STRONGLY encourage all of you to lay out all the items you need for race morning on a chair or on the floor next to your bed before you go to bed. This includes your shirt, your hat, shorts, shoes, gels, socks, race bib, etc. Have everything laid out so that when you get up in the morning, you won't have to even think about it, you can just put everything on and you're good to go.
-Set your alarm clock, set your alarm on your cell phone, and request a wake up call from a friend or two (if they're willing).
This three pronged approach virtually GUARANTEES you will be up in the morning on time! You should plan on being near the race start area AT LEAST 45-60 MINUTES PRIOR TO START! (6:30-6:45AM)
SATURDAY-
-ARRIVE AT THE START AREA AT LEAST 45-60 MIN. PRIOR TO THE RACE!
I'd STRONGLY encourage all of you to arrive at least 45-60 min. early. This gives you time to warmup, use the bathroom, drop any items in gear check, and get positioned near the start.
THERE WILL BE NO FORMAL WARMUP PRIOR TO THE RACE. BUT, we will 'informally' congregate in front of Ramazotti Wines @ 21015 Geyserville Avenue near the start of the race at 7:00AM.
I will be running the half marathon in much the same way that I have all of our long runs with one minor wrinkle. I will be going out fast the first couple miles to 'thin the herd' and then I will wait for the first folks to come through to capture some glamour shots and run a mile with them. I will then stop and wait for the next folks to come through.
I will do my level best to catch all of you on race day, but I need your help! There will be A LOT of people running! If you wear your 'Halloween 13.1' shirt, you will be making my job MUCH EASIER!
Look for me in a white hat and our Halloween 13.1 shirt!
-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. 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 4-5 hours. So, this means that there is virtually zero chance of this being an issue for any of you.
-How to handle water stops/stations on race day-
There will be several of these along the course. Typically, there are several tables laid out. DO NOT GO TO THE FIRST TABLE YOU SEE! Let the other runners slow down and bump into each other to get their water and 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 some GU Chomps every 45-60 minutes.
Make sure you get some simple carbohydrates (GU Chomps 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 Accelerade.
-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!
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 'Halloween 13.1' shirt so I 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!
-Nail down your travel plans.
You want to plan on getting to the race start AT LEAST 45-60 minutes in advance of the actual start. The race starts at 7:30AM, so this means getting to the start area around 6:30-6:45. Figure out how you're getting to the start of the half marathon NOW! Don't wait until later this week.
Arriving well in advance of the start of your race will give you time to use the restroom, warmup, and make your way to the start. For those driving in on race morning, allow PLENTY of time! It will likely take time to find parking if you're driving in the morning of the race.
For details around where to park and shuttles to the start/finish check out the link below-
Healdsburg Wine Country Half Parking & Transportation Info.
Tuesday-
-Scout the course.
Check out the The Healdsburg Wine Country Half Marathon Course Info/Map.
-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.
-Nail down race nutrition items.
I introduced you to GU Chomps this season and hopefully you managed to identify the items that work best for you. Remember that you should be consuming one of the aforementioned items approximately every 45-60 minutes during the race to keep yourself performing at a high level.
Water and Accelerade will be provided at '7' aid stations throughout the course. Try to coordinate consumption of GU Chomps (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 ACCELERADE.
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 Wednesday or Thursday, ideally.
Once again, PSOAS Massage & Bodywork gives us a standing 10% discount, so take advantage of this great discount and get some work done!
Thursday-
-Focus on complex carbs.
OK, we're a couple days from the race and now is the time to start making some adjustments to your diet to help insure you're properly fueled for race day. Think whole wheat pasta, whole wheat bread, whole wheat bagels, organic fruits/vegetables, etc.
Some folks only 'carboload' the day/night before an endurance event, but the reality is that carboloading this late in the game won't give you much bang for the buck. If you start a few days prior, your are insuring that your glycogen stores (primary fuel source) are topped off. This doesn't mean eat carbs EXCLUSIVELY!
But, if your diet normally doesn't include much of the aforementioned, make a conscious effort to include more at this juncture.
-Hydrate properly.
As I mentioned a few weeks ago, one way you can identify whether or not you are properly hydrated is by looking at the color/quantity of your urine. In short, 'clear' and 'copious' is what you're looking for, respectively. You should start making a conscious effort in making sure this is what you're seeing in the days leading up to the race.
-Get a good night's sleep.
Given the early start time we have on Saturday 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 THURSDAY. Make it a quiet evening of quality, complex carbs, rest, and relaxation!
Friday-
Get your race bib!
You cannot participate in the race unless you collect your race bib. There's an option to do so in San Francisco on Thursday for an additional fee.
Alternatively, you can get your bib at the race expo on Friday from 10AM-7PM at the Hyatt Vineyard Creek in Santa Rosa.
You can pick up your race bib on Saturday morning before the race from 6-7AM, but there is an additional fee associated with this and you must register for this option in advance.
For all the details around race bib/packet pickup, click the following link-
Race Bib/Packet Details
-Eat dinner early.
Given the early start time on Saturday morning-7:30AM, I'd encourage you to target 5PM or 5:30PM to get your final meal of the day. Again, you probably want to focus on complex carbs for this meal and try to stay away from anything that is spicy or markedly different from anything you would normally eat.
If you have a particularly sensitive stomach, you may want to plan on bringing your own food for this meal.
-Lay out your outfit for race morning.
I'd STRONGLY encourage all of you to lay out all the items you need for race morning on a chair or on the floor next to your bed before you go to bed. This includes your shirt, your hat, shorts, shoes, gels, socks, race bib, etc. Have everything laid out so that when you get up in the morning, you won't have to even think about it, you can just put everything on and you're good to go.
-Set your alarm clock, set your alarm on your cell phone, and request a wake up call from a friend or two (if they're willing).
This three pronged approach virtually GUARANTEES you will be up in the morning on time! You should plan on being near the race start area AT LEAST 45-60 MINUTES PRIOR TO START! (6:30-6:45AM)
SATURDAY-
-ARRIVE AT THE START AREA AT LEAST 45-60 MIN. PRIOR TO THE RACE!
I'd STRONGLY encourage all of you to arrive at least 45-60 min. early. This gives you time to warmup, use the bathroom, drop any items in gear check, and get positioned near the start.
THERE WILL BE NO FORMAL WARMUP PRIOR TO THE RACE. BUT, we will 'informally' congregate in front of Ramazotti Wines @ 21015 Geyserville Avenue near the start of the race at 7:00AM.
I will be running the half marathon in much the same way that I have all of our long runs with one minor wrinkle. I will be going out fast the first couple miles to 'thin the herd' and then I will wait for the first folks to come through to capture some glamour shots and run a mile with them. I will then stop and wait for the next folks to come through.
I will do my level best to catch all of you on race day, but I need your help! There will be A LOT of people running! If you wear your 'Halloween 13.1' shirt, you will be making my job MUCH EASIER!
Look for me in a white hat and our Halloween 13.1 shirt!
-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. 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 4-5 hours. So, this means that there is virtually zero chance of this being an issue for any of you.
-How to handle water stops/stations on race day-
There will be several of these along the course. Typically, there are several tables laid out. DO NOT GO TO THE FIRST TABLE YOU SEE! Let the other runners slow down and bump into each other to get their water and 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 some GU Chomps every 45-60 minutes.
Make sure you get some simple carbohydrates (GU Chomps 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 Accelerade.
-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!
Thursday, October 20, 2011
Saturday Recovery Run (10/22/11)
On Saturday, you will be logging 6 miles. 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 RECOVERY RUN COURSE!
A BRIEF DESCRIPTION OF SATURDAY'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 until you run into Mason/Halleck across from Crissy Field Center. TURN LEFT ON MASON AND HEAD TOWARDS SPORTS BASEMENT.
Shortly after we pass SportsBasement, there is a lengthy straight stretch and a funny looking metal power box (or weather measuring device as Micah calls it) on your RIGHT.
Continue along the paved path. Eventually, the path curves over to the right and merges with a dirt/fire road that heads towards the Warming Hut (for the uninitiated, the Warming Hut is A BIG WHITE BUILDING WITH TABLES AND BENCHES IN FRONT OF IT. Hopefully, it will be hard to miss).
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'. Turn around here and head back towards the monkey bars via the Marina Promenade/waterfront.
Upon reaching the monkey bars, YOU WILL HAVE LOGGED 6 MILES!
SATURDAY'S RECOVERY RUN COURSE!
A BRIEF DESCRIPTION OF SATURDAY'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 until you run into Mason/Halleck across from Crissy Field Center. TURN LEFT ON MASON AND HEAD TOWARDS SPORTS BASEMENT.
Shortly after we pass SportsBasement, there is a lengthy straight stretch and a funny looking metal power box (or weather measuring device as Micah calls it) on your RIGHT.
Continue along the paved path. Eventually, the path curves over to the right and merges with a dirt/fire road that heads towards the Warming Hut (for the uninitiated, the Warming Hut is A BIG WHITE BUILDING WITH TABLES AND BENCHES IN FRONT OF IT. Hopefully, it will be hard to miss).
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'. Turn around here and head back towards the monkey bars via the Marina Promenade/waterfront.
Upon reaching the monkey bars, YOU WILL HAVE LOGGED 6 MILES!
Wednesday, October 19, 2011
Touchdown 13.1/Team Meals on Wheels FAQs
-Do you have any pace groups?
No. BUT, our groups always attract 100+ runners and 'organic' pace groups just naturally form during the course of the season. Something to keep in mind is that your pace will naturally increase over the course of the season. So, you may start out running 10:00/mile and towards the latter stages of training, a more comfortable pace for you might be 9:30/mile.
-What are we doing for the first workout on Saturday, 11/17?
We are doing an EASY 2 MILE RUN (unless you are a 'Race' level runner). You can walk at certain points if you need to, but ideally we'd LOVE for you to cover the entire distance.
-YIKES! 2 Miles sounds like a LOT of running!
We don't expect you to set any landspeed records. Run the 2 miles as slow as you need to. You can take walk breaks if you like.
-Where do we meet for runs?
For most workouts we meet at the Marina Green monkey bars (adjacent to the intersection of Marina/Webster).
Here's a more detailed breakdown of when/where we meet:
On Tuesdays you have '2' options in the evening(1 in the Marina and 1 downtown):
-Tuesday nights @ 6:30PM launching from the Marina Green Monkey Bars (adjacent to the intersection of Marina/Webster). This is our PRIMARY location on Tuesday nights and will be led by me.
-Tuesday nights @ 6:30PM launching from outside PSOAS+Massage/Bodywork. These runs will be led by USATF/RRCA certified coach Micah Dickerson. This option is designed to accommodate those working downtown and/or in the Financial District. This is a 'satellite' run, so there likely won't be as many runners as in the Marina in the evening on Tuesdays.
Thursday workouts are ALWAYS in the Marina @ 6:30PM. You have '2' workout options on Thursday nights-
Accelerate bootcamp. For Beginner/Intermediate runners, I would suggest 'Accelerate'. Led by Gabrielle Alicia Miller, this program is geared towards core strengthening/stability. Expect lunges, squats, and a plethora of other great exercises designed to strengthen, stabilize, and stave off running related aggravations/injuries.
Thursday Night Speed. For Advanced/Race level runners, you'll be working with me. We will do a variety of workouts throughout the season designed to increase speed. Expect fartlek, tempo, target pacing, and more!
FYI, you can toggle back and forth between the two aforementioned options depending on how you're feeling.
Saturday long runs are 'sometimes' at the Marina Green Monkey Bars(adjacent to the intersection of Marina/Webster). @ 9:30AM.
For the first two weeks of the program, our long runs will take place at the Marina Green Monkey Bars. But, after the first two weeks, we will mix up our run location periodically and venture out to Golden Gate Park, Lake Merced, and/or Ocean Beach.
ANY CHANGE OF LOCATION ON SATURDAY IS COMMUNICATED VIA THE TWICE WEEKLY TEAM EMAIL NEWSLETTER!
-Do I need to sign up for the half marathon(s)?
If you plan on participating in the race, the answer is YES! You have signed up for TRAINING. The actual half marathon is SEPARATE/DISTINCT events. Registration for the Kaiser Permanente San Francisco Half Marathon on Super Bowl Sunday (2/3/13) is OPEN-
Kaiser Permanente San Francisco Half Marathon (2/3) Registration Link
-What should I do between now and program launch?
You could head over to Sports Basement, get fitted for a new pair of shoes and some new running gear.
You could also get into a regular running routine and log a few easy miles on Tuesday, Thursday, and Saturday prior to joining the program.
-What if it's raining!? Will we still run?
YES. We may encounter inclement weather on race day and I can pretty much promise you the race will NOT be canceled! So, it's actually a good thing to train during inclement weather as you will be prepared should you encounter it on race day and your friends will think you are REALLY tough! :)
Obviously, if there are 'monsoon' like conditions where this a torrential downpour and 50MPH winds, we will likely err on the side of caution and cancel a run. But, this almost never happens.
-Additional Questions/Concerns?
EMAIL COACH MATT-MARATHONMATT@MARATHONMATT.COM!
No. BUT, our groups always attract 100+ runners and 'organic' pace groups just naturally form during the course of the season. Something to keep in mind is that your pace will naturally increase over the course of the season. So, you may start out running 10:00/mile and towards the latter stages of training, a more comfortable pace for you might be 9:30/mile.
-What are we doing for the first workout on Saturday, 11/17?
We are doing an EASY 2 MILE RUN (unless you are a 'Race' level runner). You can walk at certain points if you need to, but ideally we'd LOVE for you to cover the entire distance.
-YIKES! 2 Miles sounds like a LOT of running!
We don't expect you to set any landspeed records. Run the 2 miles as slow as you need to. You can take walk breaks if you like.
-Where do we meet for runs?
For most workouts we meet at the Marina Green monkey bars (adjacent to the intersection of Marina/Webster).
Here's a more detailed breakdown of when/where we meet:
On Tuesdays you have '2' options in the evening(1 in the Marina and 1 downtown):
-Tuesday nights @ 6:30PM launching from the Marina Green Monkey Bars (adjacent to the intersection of Marina/Webster). This is our PRIMARY location on Tuesday nights and will be led by me.
-Tuesday nights @ 6:30PM launching from outside PSOAS+Massage/Bodywork. These runs will be led by USATF/RRCA certified coach Micah Dickerson. This option is designed to accommodate those working downtown and/or in the Financial District. This is a 'satellite' run, so there likely won't be as many runners as in the Marina in the evening on Tuesdays.
Thursday workouts are ALWAYS in the Marina @ 6:30PM. You have '2' workout options on Thursday nights-
Accelerate bootcamp. For Beginner/Intermediate runners, I would suggest 'Accelerate'. Led by Gabrielle Alicia Miller, this program is geared towards core strengthening/stability. Expect lunges, squats, and a plethora of other great exercises designed to strengthen, stabilize, and stave off running related aggravations/injuries.
Thursday Night Speed. For Advanced/Race level runners, you'll be working with me. We will do a variety of workouts throughout the season designed to increase speed. Expect fartlek, tempo, target pacing, and more!
FYI, you can toggle back and forth between the two aforementioned options depending on how you're feeling.
Saturday long runs are 'sometimes' at the Marina Green Monkey Bars(adjacent to the intersection of Marina/Webster). @ 9:30AM.
For the first two weeks of the program, our long runs will take place at the Marina Green Monkey Bars. But, after the first two weeks, we will mix up our run location periodically and venture out to Golden Gate Park, Lake Merced, and/or Ocean Beach.
ANY CHANGE OF LOCATION ON SATURDAY IS COMMUNICATED VIA THE TWICE WEEKLY TEAM EMAIL NEWSLETTER!
-Do I need to sign up for the half marathon(s)?
If you plan on participating in the race, the answer is YES! You have signed up for TRAINING. The actual half marathon is SEPARATE/DISTINCT events. Registration for the Kaiser Permanente San Francisco Half Marathon on Super Bowl Sunday (2/3/13) is OPEN-
Kaiser Permanente San Francisco Half Marathon (2/3) Registration Link
-What should I do between now and program launch?
You could head over to Sports Basement, get fitted for a new pair of shoes and some new running gear.
You could also get into a regular running routine and log a few easy miles on Tuesday, Thursday, and Saturday prior to joining the program.
-What if it's raining!? Will we still run?
YES. We may encounter inclement weather on race day and I can pretty much promise you the race will NOT be canceled! So, it's actually a good thing to train during inclement weather as you will be prepared should you encounter it on race day and your friends will think you are REALLY tough! :)
Obviously, if there are 'monsoon' like conditions where this a torrential downpour and 50MPH winds, we will likely err on the side of caution and cancel a run. But, this almost never happens.
-Additional Questions/Concerns?
EMAIL COACH MATT-MARATHONMATT@MARATHONMATT.COM!
Thursday, October 13, 2011
Long Run Course Description (10/15/11)
We've got a big one lined up for Saturday, folks! This is where champions are made and legends are born!
Again, we're launching from the Beach Chalet parking lot at 1000 Great Highway at Ocean Beach.
We will run a lengthy stretch along the Great Highway FIRST and get our remaining mileage in Golden Gate Park LAST. You will be logging between 10-14 miles depending upon your training level.
Here is a map link for Saturday's course-
Saturday's Run Course.
Here is a description of our course:
Everyone will head SOUTH from the Beach Chalet on the paved path running along the Great Highway. Everyone will run ALL THE WAY TO THE END OF THE GREAT HIGHWAY! The intersection of Great Highway and SLOAT is the end of the Great Highway. There’s a controlled intersection here and the paved path effectively ends. This is a 2.35 mile stretch. If you need to use the restroom and/or grab a drink of water you will need to cross the street and head WEST over to the rest area (this will be clear once you get there).
Turn around and head back to the Beach Chalet. This is admittedly a challenging stretch as it seems to go on FOREVER! Once you get back to the Beach Chalet, you will have 4.7 miles under your belt. Again, feel free to stop, knock back a gel and/or some water, use the restroom, etc.before you head into Golden Gate Park for your remaining mileage.
Head NORTH from the Beach Chalet and promptly take a right turn to get onto JFK. You will run along the dirt path for about a half a mile until you come to a stop sign. Turn LEFT at this stop sign at the pedestrian crosswalk onto the dirt path running along JFK. I will try to put some chalk down at this intersection indicating where to go.
You will continue running along this path for some time. As you close in on the first mile you will see the 'Bison Paddock' on your left. Shortly after you pass the paddock, you will see Lake Spreckles on the left. If you need water, cross the pedestrian crosswalk over to Lake Spreckles and you will see the water fountain on your left.
Continue running on the dirt path for close to a mile and you will eventually come to a 4 way stop at the intersection of JFK/Transverse. This is roughly 2 miles from the Beach Chalet. If you cross over to the LEFT side of JFK, you will find another water fountain.
Continue running on the RIGHT side of the dirt path past JFK/Transverse. Keep your eyes peeled for DeYoung Museum on your RIGHT. It’s kind of a funky looking building, hard to miss. LOOK FOR A PEDESTRIAN CROSSWALK IN THE MIDDLE OF THE STREET AND A ‘MM 10’ IN THE MIDDLE OF THE PATH! Beginner runners will turn around here and head back to the Beach Chalet for 10 MILES!
Everyone else will continue running through the park. Roughly half a mile past the ‘MM 10’, you will come to an intersection in front of the Flower Observatory. This is JFK/OBSERVATORY WAY! There is a stop sign here and a pedestrian crosswalk. I will also put down a ‘MM 11’ in the middle of the path at this point. Intermediate level runners will turn around here and head back to the Beach Chalet for 11 MILES!
Advanced and Race level runners MUST cross over to the OTHER SIDE of JFK once you pass the ‘MM 11’! Continue running on the paved path until you reach the intersection of JFK/STANYAN. Look for a 'MM 12' in chalk at this intersection. Advanced level runners will turn around here and head back to the Beach Chalet for 12 MILES!
Race level runners will run through the intersection of JFK/Stanyan and ross 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 ‘MM 14’ in the middle of the path at the intersection of OAK/LYON. Race level runners will turn around here and head back to the Beach Chalet for 13 MILES.
To pick up your extra mile and give you 14 miles for the day, you will want to run ACROSS the Great Highway via the pedestrian crosswalk as you return to the Beach Chalet from the park. Cross over to the other side of the Great Highway and run on the OCEAN side for roughly half a mile until you get to the base of a large hill that heads up towards the Cliff House. Turn around and head back to the Beach Chalet for 14 MILES!
Here is a map link for Saturday's course-
Saturday's Run Course.
Here is a description of our course:
Everyone will head SOUTH from the Beach Chalet on the paved path running along the Great Highway. Everyone will run ALL THE WAY TO THE END OF THE GREAT HIGHWAY! The intersection of Great Highway and SLOAT is the end of the Great Highway. There’s a controlled intersection here and the paved path effectively ends. This is a 2.35 mile stretch. If you need to use the restroom and/or grab a drink of water you will need to cross the street and head WEST over to the rest area (this will be clear once you get there).
Turn around and head back to the Beach Chalet. This is admittedly a challenging stretch as it seems to go on FOREVER! Once you get back to the Beach Chalet, you will have 4.7 miles under your belt. Again, feel free to stop, knock back a gel and/or some water, use the restroom, etc.before you head into Golden Gate Park for your remaining mileage.
Head NORTH from the Beach Chalet and promptly take a right turn to get onto JFK. You will run along the dirt path for about a half a mile until you come to a stop sign. Turn LEFT at this stop sign at the pedestrian crosswalk onto the dirt path running along JFK. I will try to put some chalk down at this intersection indicating where to go.
You will continue running along this path for some time. As you close in on the first mile you will see the 'Bison Paddock' on your left. Shortly after you pass the paddock, you will see Lake Spreckles on the left. If you need water, cross the pedestrian crosswalk over to Lake Spreckles and you will see the water fountain on your left.
Continue running on the dirt path for close to a mile and you will eventually come to a 4 way stop at the intersection of JFK/Transverse. This is roughly 2 miles from the Beach Chalet. If you cross over to the LEFT side of JFK, you will find another water fountain.
Continue running on the RIGHT side of the dirt path past JFK/Transverse. Keep your eyes peeled for DeYoung Museum on your RIGHT. It’s kind of a funky looking building, hard to miss. LOOK FOR A PEDESTRIAN CROSSWALK IN THE MIDDLE OF THE STREET AND A ‘MM 10’ IN THE MIDDLE OF THE PATH! Beginner runners will turn around here and head back to the Beach Chalet for 10 MILES!
Everyone else will continue running through the park. Roughly half a mile past the ‘MM 10’, you will come to an intersection in front of the Flower Observatory. This is JFK/OBSERVATORY WAY! There is a stop sign here and a pedestrian crosswalk. I will also put down a ‘MM 11’ in the middle of the path at this point. Intermediate level runners will turn around here and head back to the Beach Chalet for 11 MILES!
Advanced and Race level runners MUST cross over to the OTHER SIDE of JFK once you pass the ‘MM 11’! Continue running on the paved path until you reach the intersection of JFK/STANYAN. Look for a 'MM 12' in chalk at this intersection. Advanced level runners will turn around here and head back to the Beach Chalet for 12 MILES!
Race level runners will run through the intersection of JFK/Stanyan and ross 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 ‘MM 14’ in the middle of the path at the intersection of OAK/LYON. Race level runners will turn around here and head back to the Beach Chalet for 13 MILES.
To pick up your extra mile and give you 14 miles for the day, you will want to run ACROSS the Great Highway via the pedestrian crosswalk as you return to the Beach Chalet from the park. Cross over to the other side of the Great Highway and run on the OCEAN side for roughly half a mile until you get to the base of a large hill that heads up towards the Cliff House. Turn around and head back to the Beach Chalet for 14 MILES!
Monday, October 10, 2011
Tuesday's Downtown Satellite Run Description (10/11/11)
Tuesday's satellite run launches from outside 333 3rd Street between Folsom/Harrison.
If you need to use the restroom, change, and/or store some personal items, head up to PSOAS in Suite 205.
Here's a link to the course map-
Tuesday's Downtown Satellite Run Course Map
We will cross Folsom from 3rd Street onto the sidewalk and take a right. We will run along Folsom all the way to the Embarcadero. We will cross the street and take a RIGHT onto the Embarcadero.
Continue running along the Embarcadero towards the ballpark. Once you pass the intersection of Embarcadero/Harrison, you will run underneath the overpass for the Bay Bridge. Once underneath the bridge, you will have 1 mile under your belt.
Continue running along the Embarcadero towards the ballpark. Just as Embarcadero turns into King Street you will see the cross street 'Townsend'. Just past the intersection of King/Townsend, you will see South Beach Park to your left.
Continue running on King Street PAST the ballpark to the intersection of King/4th Street. Turn LEFT on 4th Street. Look to your left and you will shortly see 'Berry Street'
Everyone will turn around here and head back towards PSOAS. Beginner level runners will turn LEFT at Folsom and head back to PSOAS for 4 MILES!
Everyone else will continue past Folsom along the Embarcadero towards the Ferry Building. Run past the Ferry Building and keep your eyes peeled for Washington Street. Intermediate runners turn around at the intersection of Embarcadero/Washington and head back to PSOAS for 5 MILES!
Advanced and Race level runners will continue running along the Embarcadero. Look to your right and pay attention to the 'piers' you are passing. A couple blocks after you pass Embarcadero/Green you will see Pier 19 on your RIGHT. Advanced level runners will turnaround here and head back to PSOAS for 6 MILES!
Race level runners will continue running along the Embarcadero. Continue to pay attention to the piers you pass on your right. After roughly half a mile from Pier 19, you will pass Pier 35 and reach the intersection of Embarcadero/Kearny. Race level runners will turnaround here and head back to PSOAS for 7 MILES!
If you need to use the restroom, change, and/or store some personal items, head up to PSOAS in Suite 205.
Here's a link to the course map-
Tuesday's Downtown Satellite Run Course Map
We will cross Folsom from 3rd Street onto the sidewalk and take a right. We will run along Folsom all the way to the Embarcadero. We will cross the street and take a RIGHT onto the Embarcadero.
Continue running along the Embarcadero towards the ballpark. Once you pass the intersection of Embarcadero/Harrison, you will run underneath the overpass for the Bay Bridge. Once underneath the bridge, you will have 1 mile under your belt.
Continue running along the Embarcadero towards the ballpark. Just as Embarcadero turns into King Street you will see the cross street 'Townsend'. Just past the intersection of King/Townsend, you will see South Beach Park to your left.
Continue running on King Street PAST the ballpark to the intersection of King/4th Street. Turn LEFT on 4th Street. Look to your left and you will shortly see 'Berry Street'
Everyone will turn around here and head back towards PSOAS. Beginner level runners will turn LEFT at Folsom and head back to PSOAS for 4 MILES!
Everyone else will continue past Folsom along the Embarcadero towards the Ferry Building. Run past the Ferry Building and keep your eyes peeled for Washington Street. Intermediate runners turn around at the intersection of Embarcadero/Washington and head back to PSOAS for 5 MILES!
Advanced and Race level runners will continue running along the Embarcadero. Look to your right and pay attention to the 'piers' you are passing. A couple blocks after you pass Embarcadero/Green you will see Pier 19 on your RIGHT. Advanced level runners will turnaround here and head back to PSOAS for 6 MILES!
Race level runners will continue running along the Embarcadero. Continue to pay attention to the piers you pass on your right. After roughly half a mile from Pier 19, you will pass Pier 35 and reach the intersection of Embarcadero/Kearny. Race level runners will turnaround here and head back to PSOAS for 7 MILES!
Monday, October 03, 2011
Tuesday Marina Course Description (4/10/12)
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 until you run into Mason/Halleck across from Crissy Field Center. TURN LEFT ON MASON AND HEAD TOWARDS SPORTS BASEMENT.
Shortly after we pass SportsBasement, there is a lengthy straight stretch and a funny looking metal power box (or weather measuring device as Micah calls it) on your RIGHT. I will also put some chalk marking on the ground here as this is TURNAROUND POINT FOR BEGINNERS! Beginner runners will turn around and head back to the monkey bars for 4 MILES!
Everyone else will continue along the paved path. Eventually, the path curves over to the right and merges with a dirt/fire road that heads towards the Warming Hut (for the uninitiated, the Warming Hut is A BIG WHITE BUILDING WITH TABLES AND BENCHES IN FRONT OF IT. Hopefully, it will be hard to miss). The Warming Hut is THE TURNAROUND POINT FOR INTERMEDIATE RUNNERS Intermediate level runners will turn around and head back along the Marina Promenade/waterfront for 5 MILES!
Advanced and Race level runners will continue past the Warming Hut onto a paved road that goes past a series of buildings (including some restrooms). You will pass these buildings and continue running along this path next to the water towards the base of the bridge. The path curves around and dead ends at 'Hoppers Hands. Turn around here and head back towards the monkey bars via the Marina Promenade/waterfront.
Upon reaching the monkey bars, ADVANCED LEVEL RUNNERS ARE FINISHED WITH THEIR RUN AND WILL HAVE LOGGED 6 MILES!
RACE level runners will head SOUTH past the Marina Safeway and head up Fort Mason Hill. Crest the hill, turn around and come 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 until you run into Mason/Halleck across from Crissy Field Center. TURN LEFT ON MASON AND HEAD TOWARDS SPORTS BASEMENT.
Shortly after we pass SportsBasement, there is a lengthy straight stretch and a funny looking metal power box (or weather measuring device as Micah calls it) on your RIGHT. I will also put some chalk marking on the ground here as this is TURNAROUND POINT FOR BEGINNERS! Beginner runners will turn around and head back to the monkey bars for 4 MILES!
Everyone else will continue along the paved path. Eventually, the path curves over to the right and merges with a dirt/fire road that heads towards the Warming Hut (for the uninitiated, the Warming Hut is A BIG WHITE BUILDING WITH TABLES AND BENCHES IN FRONT OF IT. Hopefully, it will be hard to miss). The Warming Hut is THE TURNAROUND POINT FOR INTERMEDIATE RUNNERS Intermediate level runners will turn around and head back along the Marina Promenade/waterfront for 5 MILES!
Advanced and Race level runners will continue past the Warming Hut onto a paved road that goes past a series of buildings (including some restrooms). You will pass these buildings and continue running along this path next to the water towards the base of the bridge. The path curves around and dead ends at 'Hoppers Hands. Turn around here and head back towards the monkey bars via the Marina Promenade/waterfront.
Upon reaching the monkey bars, ADVANCED LEVEL RUNNERS ARE FINISHED WITH THEIR RUN AND WILL HAVE LOGGED 6 MILES!
RACE level runners will head SOUTH past the Marina Safeway and head up Fort Mason Hill. Crest the hill, turn around and come back to the monkey bars for 7 MILES!
Thursday, September 29, 2011
Determination Half Marathon Long Run Description (4/22/12)
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 is a link to the course map-
Sunday’s Lake Merced Run
This run is pretty straightforward. EVERYONE will do a full loop 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.
Roughly halfway through the loop around Lake Merced (2-2.5 miles), there is a port-a-potty and a couple water fountains if you need to make a pit stop.
After 2-2.5 miles, there is a decent stretch where you will be running slightly uphill, so pace yourself accordingly.
After completing a full loop of Lake Merced, you will have logged 4.5 MILES (roughly). 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. Everyone will run along Sunset heading North towards Golden Gate Park.
Everyone will continue running up Sunset Boulevard to the intersection of Sunset & Santiago. Turn around here and head back to the Lake Merced parking lot for 6.5 MILES!
North Side of Lake Merced
Here is a link to the course map-
Sunday’s Lake Merced Run
This run is pretty straightforward. EVERYONE will do a full loop 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.
Roughly halfway through the loop around Lake Merced (2-2.5 miles), there is a port-a-potty and a couple water fountains if you need to make a pit stop.
After 2-2.5 miles, there is a decent stretch where you will be running slightly uphill, so pace yourself accordingly.
After completing a full loop of Lake Merced, you will have logged 4.5 MILES (roughly). 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. Everyone will run along Sunset heading North towards Golden Gate Park.
Everyone will continue running up Sunset Boulevard to the intersection of Sunset & Santiago. Turn around here and head back to the Lake Merced parking lot for 6.5 MILES!
Friday, September 23, 2011
Saturday Long Run REDUX (9/23)
Here is a link to the course map for Saturday:
Saturday's Course Map
Here's a verbal description as well:
Everyone will head NORTH along the Marina towards the Warming Hut. Roughly half a mile into our run (near Baker Street) we will make a RIGHT TURN and cross through the volleyball court area into the Yacht Club parking lot and TURN LEFT onto the Marina Promenade. This is a gravel/dirt path that heads towards the Warming Hut.
Upon reaching the Warming Hut(roughly 2 miles), you will run past the Warming Hut and take an IMMEDIATE left to head towards LONG AVENUE. Long Avenue is effectively a short hill that heads up towards Lincoln.
Everyone will head up Long Avenue along the shoulder until you reach a stop sign. This is LINCOLN. Take a right on to the paved cyclist/pedestrian path and follow this path to your right. Stick to this path as it heads towards the Golden Gate Bridge. Make sure that you are on this path and NOT on Lincoln. You do not want to be running on Lincoln for this course.
You will follow the path for roughly 1/2-3/4 of a mile. There will be a few points at which the path may fork, but stick to the MAIN path. You will soon see the
Golden Gate Bridge approaching.
You will reach a point where you can continue running and run underneath the bridge or take a hairpin LEFT and wind your way up to the pedestrian side of the bridge. You want to do the LATTER and turn left and head onto the pedestrian side of the bridge.
Run about 200 meters further until you reach a large stone structure also known as an 'anchorage'. Look for a 'MM 3' in chalk in the middle of the sidewalk adjacent to this structure. You will turn around here and head back to the monkey bars. Upon reaching the monkey bars you will have logged 6 MILES.
We will head SOUTH along the Marina towards Fort Mason Hill. Beginners will Crest Fort Mason hill and head back to the monkey bars for a total of 7 MILES!
Everyone else will head down Fort Mason Hill and head into Aquatic Park. Run to the end of Aquatic Park/edge of Fisherman's Wharf. Intermediate runners will turn around at the cul-de-sac at the end of Aquatic Park and head back to the monkey bars for 8 MILES.
Advanced and Race level runners will continue into Fisherman's Wharf. You will be on Jefferson at this point.
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 'wildlife' art gallery on the right. Advanced level runners turn around here! Head back to the monkey bars for 9 MILES!
Race level runners 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. Continue past Embarcadero & Bay. 1/2 a mile later you will encounter the intersection of Embarcadero/Green. Race level runners turn around here. Head back to the monkey bars for 11 MILES!
Saturday's Course Map
Here's a verbal description as well:
Everyone will head NORTH along the Marina towards the Warming Hut. Roughly half a mile into our run (near Baker Street) we will make a RIGHT TURN and cross through the volleyball court area into the Yacht Club parking lot and TURN LEFT onto the Marina Promenade. This is a gravel/dirt path that heads towards the Warming Hut.
Upon reaching the Warming Hut(roughly 2 miles), you will run past the Warming Hut and take an IMMEDIATE left to head towards LONG AVENUE. Long Avenue is effectively a short hill that heads up towards Lincoln.
Everyone will head up Long Avenue along the shoulder until you reach a stop sign. This is LINCOLN. Take a right on to the paved cyclist/pedestrian path and follow this path to your right. Stick to this path as it heads towards the Golden Gate Bridge. Make sure that you are on this path and NOT on Lincoln. You do not want to be running on Lincoln for this course.
You will follow the path for roughly 1/2-3/4 of a mile. There will be a few points at which the path may fork, but stick to the MAIN path. You will soon see the
Golden Gate Bridge approaching.
You will reach a point where you can continue running and run underneath the bridge or take a hairpin LEFT and wind your way up to the pedestrian side of the bridge. You want to do the LATTER and turn left and head onto the pedestrian side of the bridge.
Run about 200 meters further until you reach a large stone structure also known as an 'anchorage'. Look for a 'MM 3' in chalk in the middle of the sidewalk adjacent to this structure. You will turn around here and head back to the monkey bars. Upon reaching the monkey bars you will have logged 6 MILES.
We will head SOUTH along the Marina towards Fort Mason Hill. Beginners will Crest Fort Mason hill and head back to the monkey bars for a total of 7 MILES!
Everyone else will head down Fort Mason Hill and head into Aquatic Park. Run to the end of Aquatic Park/edge of Fisherman's Wharf. Intermediate runners will turn around at the cul-de-sac at the end of Aquatic Park and head back to the monkey bars for 8 MILES.
Advanced and Race level runners will continue into Fisherman's Wharf. You will be on Jefferson at this point.
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 'wildlife' art gallery on the right. Advanced level runners turn around here! Head back to the monkey bars for 9 MILES!
Race level runners 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. Continue past Embarcadero & Bay. 1/2 a mile later you will encounter the intersection of Embarcadero/Green. Race level runners turn around here. Head back to the monkey bars for 11 MILES!
Thursday, September 08, 2011
Saturday (8/17/13) Long Run Route Description
We'll be launching from the Beach Chalet parking lot @ 1000 Great Highway and running through Golden Gate Park. a few things to keep in mind before I dive into the details:
1)You will be running gradually uphill for the first half of your run! This course isn't terribly steep, but there is a GRADUAL uphill for much of the first half of the run. Keep this in mind as you may need to dial back your pacing a bit when you head out.
2)Watch your footing! There's a reasonable amount of this run that will take place on a dirt path/fire road. This means small rocks, tree roots (sometimes), and uneven ground at times. I don't want to see anyone take a tumble. Stay tuned in! This is particularly important for those of you who wear MP3 PLAYERS! Stay particularly alert on the RETURN when you will likely be a bit fatigued and traveling gradually DOWNHILL!
3)Water Stops. Roughly a mile into the run (not too far after you pass the Bison Paddocks on the left) there is water fountain on the LEFT adjacent to Lake Spreckles. Also there is a water fountain at the intersection of JFK/Transverse on the LEFT side of JFK. These descriptions will make more sense once you read my course description below.
Ok, enough of the preamble. Let's get down to it! Here's a link to the course map-
Saturday’s Golden Gate Park Run!
B-5 MILES. Beginners will head NORTH from the Beach Chalet and promptly take a right turn to get onto JFK. You will run along the dirt path for about a quarter of a mile until you come to a stop sign. Turn LEFT at this stop sign at the pedestrian crosswalk onto the dirt path running along JFK.
You will continue running along this path for some time. As you close in on the first mile you will see the 'Bison Paddock' on your left. Shortly after you pass the paddock, you will see Lake Spreckles on the left. If you need water, cross the pedestrian crosswalk over to Lake Spreckles and you will see the water fountain on your left.
Continue running on the dirt path for close to a mile and you will eventually come to a 4 way stop at the intersection of JFK/Transverse. This is roughly 2 miles. If you cross over to the LEFT side of JFK, you will find another water fountain. *NOTE-IT IS IMPORTANT THAT YOU STAY ON THE RIGHT SIDE OF THE PATH FOR THIS RUN! IT IS OK TO CROSS OVER TO THE LEFT FOR H20, BUT GET BACK OVER TO THE RIGHT SIDE TO CONTINUE YOUR RUN!
Continue running on the RIGHT side of the dirt path past JFK/Transverse for roughly half a mile. You will see a large funky looking building approaching on the right. This is DeYoung Museum. Additionally, you should see a crosswalk cutting across JFK. Keep your eyes peeled for a ‘MM 5’ in the middle of the paved path you’re on. This is the 2.5 miles! Turn around here and head back to the Beach Chalet for 5 MILES!!
I-6 MILES. Same course as beginners, but continue running on the RIGHT side of the dirt path past the ‘MM 5’ for roughly half a mile. You will see a stop sign and traffic joining JFK from 'Conservatory Way'. (this is just prior to the Flower Conservatory) here is a pedestrian crosswalk here. THIS IS 3 MILES! LOOK FOR A 'MM 6' IN THE MIDDLE OF THE PATH (The path is paved at this juncture). Turn around here and head back to the Beach Chalet for 6 MILES!!
A-7 MILES. Same course as the Intermediate runners, BUT CROSS OVER TO THE LEFT SIDE OF JFK AT THE 'MM 6' MARK. Run past the Flower Observatory and follow JFK all the way to STANYAN. This is a controlled intersection with traffic lights. Once you get to JFK/Stanyan, this is 3.5 miles. Turn around here and head back to the Beach Chalet for 7 MILES!
R-9 MILES. Race level runners will continue running along Oak Street to the end of the Panhandle. From here you will continue running along the sidewalk on Oak Street until you reach the intersection of Oak/Scott. Turn around here and head back to the Beach Chalet for 9 MILES!
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 link to the course map-
Saturday’s Golden Gate Park Run!
B-5 MILES. Beginners will head NORTH from the Beach Chalet and promptly take a right turn to get onto JFK. You will run along the dirt path for about a quarter of a mile until you come to a stop sign. Turn LEFT at this stop sign at the pedestrian crosswalk onto the dirt path running along JFK.
You will continue running along this path for some time. As you close in on the first mile you will see the 'Bison Paddock' on your left. Shortly after you pass the paddock, you will see Lake Spreckles on the left. If you need water, cross the pedestrian crosswalk over to Lake Spreckles and you will see the water fountain on your left.
Continue running on the dirt path for close to a mile and you will eventually come to a 4 way stop at the intersection of JFK/Transverse. This is roughly 2 miles. If you cross over to the LEFT side of JFK, you will find another water fountain. *NOTE-IT IS IMPORTANT THAT YOU STAY ON THE RIGHT SIDE OF THE PATH FOR THIS RUN! IT IS OK TO CROSS OVER TO THE LEFT FOR H20, BUT GET BACK OVER TO THE RIGHT SIDE TO CONTINUE YOUR RUN!
Continue running on the RIGHT side of the dirt path past JFK/Transverse for roughly half a mile. You will see a large funky looking building approaching on the right. This is DeYoung Museum. Additionally, you should see a crosswalk cutting across JFK. Keep your eyes peeled for a ‘MM 5’ in the middle of the paved path you’re on. This is the 2.5 miles! Turn around here and head back to the Beach Chalet for 5 MILES!!
I-6 MILES. Same course as beginners, but continue running on the RIGHT side of the dirt path past the ‘MM 5’ for roughly half a mile. You will see a stop sign and traffic joining JFK from 'Conservatory Way'. (this is just prior to the Flower Conservatory) here is a pedestrian crosswalk here. THIS IS 3 MILES! LOOK FOR A 'MM 6' IN THE MIDDLE OF THE PATH (The path is paved at this juncture). Turn around here and head back to the Beach Chalet for 6 MILES!!
A-7 MILES. Same course as the Intermediate runners, BUT CROSS OVER TO THE LEFT SIDE OF JFK AT THE 'MM 6' MARK. Run past the Flower Observatory and follow JFK all the way to STANYAN. This is a controlled intersection with traffic lights. Once you get to JFK/Stanyan, this is 3.5 miles. Turn around here and head back to the Beach Chalet for 7 MILES!
R-9 MILES. Race level runners will continue running along Oak Street to the end of the Panhandle. From here you will continue running along the sidewalk on Oak Street until you reach the intersection of Oak/Scott. Turn around here and head back to the Beach Chalet for 9 MILES!
Thursday, September 01, 2011
Saturday (03/03) Route Description
You will be logging between 4-8 miles depending upon your training level. Here is a link to the course map for your reference-
Saturday Long Run Course Map
We will launch from the Warming Hut and head out along the dirt path that runs along the water. The path will veer left and you will follow the path for a little over a mile until you run into a parking lot. At this point, you will take a slight right turn and cut through the 'little' Marina Green and make your way towards Marina Boulevard.
Turn LEFT onto Marina Boulevard and run along the paved path towards the Marina Green Monkey Bars. Upon reaching the Marina Green Monkey Bars you will have logged 2 miles. Beginners will turn around here and head back to the Warming Hut for 4 MILES!
Everyone else will continue running past the monkey bars and towards the Marina Safeway (on your RIGHT). Head up Fort Mason Hill. Crest Fort Mason Hill and run a bit further until you see the Youth Hostel to the right. There is a paved path that leads up to said hostel. This is 2.5 miles. Intermediate runners will turn around here and head back to the Warming Hut for 5 MILES!
Advanced and Race level runners will head down Fort Mason Hill and into Aquatic Park. Continue running along the sidewalk adjacent to Aquatic Park until the sidewalk runs directly into a circular cul-de-sac. This is 3 miles. Advanced level runners will turn around here and head back to the Warming Hut for 6 MILES!
Race level runners will continue running into Fisherman's Wharf. Please keep a watchful eye for tourists, cyclists, and other traffic in Fisherman's Wharf.
Continue running to the intersection of Jefferson/Powell. Continue running along Jefferson which will eventually turn into the Embarcadero. At the intersection of Embarcadero & Bay there is a Hillstone's restaurant on the right. This is 4 MILES. Race runners turn around here. Head back to the Warming Hut for 8 MILES!
Saturday Long Run Course Map
We will launch from the Warming Hut and head out along the dirt path that runs along the water. The path will veer left and you will follow the path for a little over a mile until you run into a parking lot. At this point, you will take a slight right turn and cut through the 'little' Marina Green and make your way towards Marina Boulevard.
Turn LEFT onto Marina Boulevard and run along the paved path towards the Marina Green Monkey Bars. Upon reaching the Marina Green Monkey Bars you will have logged 2 miles. Beginners will turn around here and head back to the Warming Hut for 4 MILES!
Everyone else will continue running past the monkey bars and towards the Marina Safeway (on your RIGHT). Head up Fort Mason Hill. Crest Fort Mason Hill and run a bit further until you see the Youth Hostel to the right. There is a paved path that leads up to said hostel. This is 2.5 miles. Intermediate runners will turn around here and head back to the Warming Hut for 5 MILES!
Advanced and Race level runners will head down Fort Mason Hill and into Aquatic Park. Continue running along the sidewalk adjacent to Aquatic Park until the sidewalk runs directly into a circular cul-de-sac. This is 3 miles. Advanced level runners will turn around here and head back to the Warming Hut for 6 MILES!
Race level runners will continue running into Fisherman's Wharf. Please keep a watchful eye for tourists, cyclists, and other traffic in Fisherman's Wharf.
Continue running to the intersection of Jefferson/Powell. Continue running along Jefferson which will eventually turn into the Embarcadero. At the intersection of Embarcadero & Bay there is a Hillstone's restaurant on the right. This is 4 MILES. Race runners turn around here. Head back to the Warming Hut for 8 MILES!
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