Sunday's recovery 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-
Sunday's Recovery 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 past the Ferry Building. Beginner runners will run to the intersection of Embarcadero/Green. Look for the street sign for ‘GREEN’. This is a hair over 1.5 miles. Turn around and head back to PSOAS for 3 MILES!
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 will turn around here and head back to PSOAS for 4 MILES!
Everyone will continue running along the Embarcadero until it turns into ‘Jeffererson’. Run along Jefferson to the intersection of Jefferson/Powell. This is 2.5 miles. Advanced level runners will turn around here and head back to PSOAS for 5 MILES!
Race level runners will through Fisherman's Wharf and into Aquatic Park. Follow the path as it curves towards the right in the direction of Fort Mason Hill. Climb Fort Mason Hill all the way to the top. After cresting this hill, you will have logged 3.5 miles. Turn around and head back to PSOAS for 7 MILES!
Monday, March 21, 2011
Sunday, March 20, 2011
I run because I love being the underdog...
In March of 2011, I tackled one of the most unusual (if not THE most unusual) running related challenges ever. For those who loathe running on treadmills, avert your gaze now. Me and four other harriers (Chris Lundy, Nathan Yanko, Mark McManus, and Mary Fagan Churchill) tackled a 100K Treadmill Relay.
Why would someone even want to do something like this? Well, the chance of winning $10,000 was enough for me to sign up AND I am one of those rare breeds that actually 'enjoys' locking in a pace on the treadmill and just rolling for miles. Last year when I was in perhaps the best marathon shape of my life, I cruised through 20 miles on the treadmill at 6:00 pace.
Once the opportunity to participate in this event presented itself, I promptly reached out to assemble a strong team to tame this beast. I was fortunate enough to get a few ringers on my team right off the bat. But, none of us really knew what we were up against. We didn't know what the 100K course would look like, nor did we know 'who' we were competing against.
Two days before the race one of our runners was felled with an injury. Me and my teammates went into full scramble mode trying to track down a solid female runner to fill in at the eleventh hour. We had no chance at winning $10,000 with a team of 4 AND I would get dinged a $500 security deposit if we didn't show up. Fortunately, the fates smiled and we managed to find a solid replacement at the last minute. But, there were more challenges on the horizon.
A pre-competition meeting was scheduled for Thursday night and conveniently NONE of us were available to attend. I begged a close friend/coach (Toby Silver) to help us out and attend this meeting. Once again, we got lucky and Toby saved our asses and attended the meeting.
Later that evening me and my teammates convened and discussed a possible strategy. This event was unique in that the treadmill we were using was designed to simulate pretty much any course on the planet. In theory, we could have been running the toughest 100K on the planet. As it turns out, we were tackling the last 100K of Stage 17 of the Tour De France.
As if this wasn't enough, we were competing against at least one team that had more than a couple runners who were capable of running marathon times that would qualify them for the Olympic Trials (2:19 for men, 2:46 for women). To put things in perspective, my marathon PR is a relatively pedestrian 2:43.
I was nervous that night as I went to bed and only slept a few hours. This was about more than money for me. I was going to be competing against people who had run at the collegiate level (which I never did), people who had won minor/major events (I never have), and people who were logging 100+ miles/week (I never have). Some of these people could knock out 5:00 pace for miles. I had run 2 miles ONCE in 10:22 on a track.
I could have easily been intimidated and psyched myself out. But, despite being generally outclassed by many of the people in this event, I have always been able to rise to the occasion and I have always felt I have the heart (if not the credentials) to compete as hard as anyone and truth be told, I LOVE being the underdog. Nothing gets me more jacked up.
Race morning arrived and there were more than a handful of quasi-elite and sub-elite runners toeing the line. For the uninitiated, runners are 'generally' lumped into elites (the ones who win the big events..think Sammy Wanjiru, Haile Gebrselassie, Paula Radcliffe, etc.), sub-elite (runners who qualify for the Olympic Trials or hover around this level), and 'local champions' (hacks like me).
I reminded myself again that I loved being an underdog and despite the credentials of the people I was running with, I was as mentally tough as anyone and could endure pain with the best of them. After what felt like an eternity, the race finally started. Our treadmill immediately had technical difficulties and we were diverted to another treadmill. This was not the kind of start any of us had expected and I couldn't help but wonder if this would hinder us.
We soldiered on and remarkably enough we were in the hunt jockeying for first position. My first leg was coming around and virtually all of the men competing in the event had the treadmill pegged at 12MPH (5:00 pace) for the flat stretches. I hopped on the treadmill and followed suit....despite the fact that I had never managed this pace for even 2 miles.
But, adrenaline and my ability to zone out on the treadmill would serve me well. I managed to run nearly two miles (we were required to run at least one mile per leg) at 5:00 pace before handing off to my teammate. We were rolling and I'm fairly confident the other teams were beginning to wonder who we were and if we were for real. 20 miles later we were still right there with the frontrunners.
My second leg was about to come around and again I was being confronted with the notion of knocking out another two miles at 5:00 pace. I had never done it ONCE, let alone twice. But, my team needed me and on a personal level, I needed to show myself that I could hang with them. I've always had a real affinity for Guns N' Roses 'Welcome to the Jungle'. I put this song on repeat and blasted another two miles at 12MPH.
40 miles later we were still right there. Unfortunately, one of our teammates had to bail out at 2PM. We 'should' have been wrapped by this time, but due to numerous delays and technical difficulties this wasn't going to happen. If we weren't underdogs before, we certainly were now with only '4' runners versus the '5' everyone else had.
The clock crept towards 3:30PM and we were still 15 miles from the finish. Once again the event delays and technical difficulties came back to haunt us as we lost another runner who had to go to work. Reduced to '3' runners, it was going to take transcendent efforts on the part of all '3' of us to pull this one out as we approached the toughest part of the run with 18, 24, 27, and 30 percent grade hills.
It had been eons since I had done any serious climbing and my body literally went into shock as I tried to power my way through a mile at a 27 percent grade. I would take a mile (or two) at 12MPH any day of the week over this nonsense. I labored painfully and was reduced to walking hunched over. It would take 20 minutes to cover a mile before I tapped out.
The next few miles (and hours) went by in a blur. At some point, I learned we were no longer jockeying for first position (no real surprise), but were still in the hunt (despite only running with 3 people) to place and score some cash. It was now 4:30PM and we should have been done 3 hours ago, but there were still several brutal miles that were ahead of us.
Survival instinct (or something like this) kicked in for all three of us and getting some cash would be great, but we were all running on fumes. This was a war of attrition and everyone was in their own personal hurt locker.
I gutted my way through another brutal, hunched over mile at 27 percent grade battling cramps, fatigue, and the fear that my body was simply going to give out and our team would be done. Fortunately, my body held on and I tagged out. Unfortunately, I needed to log at least another half mile in order for me to be done for the day.
My inability to knock out one more half mile left me in the unenviable position of having to likely run at least another mile (or more). My legs were shot, my vision was fogged, and some form of fatigue induced delirium was starting to set in. I was no longer sure of where I was or why I was there.
I staggered to the restroom and tried to gather myself one more time. It was now 5:30. I had been at it since 7:30AM and somehow had to rally one more time. We were in fourth position, by how much I didn't know. We still were in a position to walk away from this with some cash and I owed it to myself and my teammates to lay it all on the line one more time.
I knocked back some flat Pepsi, drank some water, and tried to find another wind. My teammate was heroically tackling a mile at 30 percent grade and I knew he wouldn't have much left after finishing this mile. The last two miles of the race were flat and it was entirely possible he would need me to take care of both.
I suppose it was only fitting that he tagged off to me for the last mile and change. I was the one who got everyone in this mess to begin with, I might as well finish it. I hopped on the treadmill and immediately cranked it up to sub-6:00 pace. I gazed over at the 5th place team and saw they were still climbing. We were ahead, but by how much I didn't know. Despite my fatigue, I couldn't afford to back off.
There wasn't much left in the tank, but I threw everything I had into the last stretch and while it became apparent in the last half mile or so that we were going to take fourth place and score $2500, I wasn't taking any chances. One last time I cranked the treadmill to 12MPH. One can never be too sure.
We pulled it off. Despite all the challenges and adversity, we showed up, fought valiantly, and walked away with a well deserved $2500. We didn't win it all, but considering all the challenges we faced, this was a complete victory in my book.
One of my favorite quotes is not from a runner, but from Andre Agassi, 'I don't have the answers, I don't pretend that I do. Just keep fighting and maybe something good happens.'
Andre's right. Never underestimate heart and never stop fighting. Good things will happen. I run because I love being the underdog.
Why would someone even want to do something like this? Well, the chance of winning $10,000 was enough for me to sign up AND I am one of those rare breeds that actually 'enjoys' locking in a pace on the treadmill and just rolling for miles. Last year when I was in perhaps the best marathon shape of my life, I cruised through 20 miles on the treadmill at 6:00 pace.
Once the opportunity to participate in this event presented itself, I promptly reached out to assemble a strong team to tame this beast. I was fortunate enough to get a few ringers on my team right off the bat. But, none of us really knew what we were up against. We didn't know what the 100K course would look like, nor did we know 'who' we were competing against.
Two days before the race one of our runners was felled with an injury. Me and my teammates went into full scramble mode trying to track down a solid female runner to fill in at the eleventh hour. We had no chance at winning $10,000 with a team of 4 AND I would get dinged a $500 security deposit if we didn't show up. Fortunately, the fates smiled and we managed to find a solid replacement at the last minute. But, there were more challenges on the horizon.
A pre-competition meeting was scheduled for Thursday night and conveniently NONE of us were available to attend. I begged a close friend/coach (Toby Silver) to help us out and attend this meeting. Once again, we got lucky and Toby saved our asses and attended the meeting.
Later that evening me and my teammates convened and discussed a possible strategy. This event was unique in that the treadmill we were using was designed to simulate pretty much any course on the planet. In theory, we could have been running the toughest 100K on the planet. As it turns out, we were tackling the last 100K of Stage 17 of the Tour De France.
As if this wasn't enough, we were competing against at least one team that had more than a couple runners who were capable of running marathon times that would qualify them for the Olympic Trials (2:19 for men, 2:46 for women). To put things in perspective, my marathon PR is a relatively pedestrian 2:43.
I was nervous that night as I went to bed and only slept a few hours. This was about more than money for me. I was going to be competing against people who had run at the collegiate level (which I never did), people who had won minor/major events (I never have), and people who were logging 100+ miles/week (I never have). Some of these people could knock out 5:00 pace for miles. I had run 2 miles ONCE in 10:22 on a track.
I could have easily been intimidated and psyched myself out. But, despite being generally outclassed by many of the people in this event, I have always been able to rise to the occasion and I have always felt I have the heart (if not the credentials) to compete as hard as anyone and truth be told, I LOVE being the underdog. Nothing gets me more jacked up.
Race morning arrived and there were more than a handful of quasi-elite and sub-elite runners toeing the line. For the uninitiated, runners are 'generally' lumped into elites (the ones who win the big events..think Sammy Wanjiru, Haile Gebrselassie, Paula Radcliffe, etc.), sub-elite (runners who qualify for the Olympic Trials or hover around this level), and 'local champions' (hacks like me).
I reminded myself again that I loved being an underdog and despite the credentials of the people I was running with, I was as mentally tough as anyone and could endure pain with the best of them. After what felt like an eternity, the race finally started. Our treadmill immediately had technical difficulties and we were diverted to another treadmill. This was not the kind of start any of us had expected and I couldn't help but wonder if this would hinder us.
We soldiered on and remarkably enough we were in the hunt jockeying for first position. My first leg was coming around and virtually all of the men competing in the event had the treadmill pegged at 12MPH (5:00 pace) for the flat stretches. I hopped on the treadmill and followed suit....despite the fact that I had never managed this pace for even 2 miles.
But, adrenaline and my ability to zone out on the treadmill would serve me well. I managed to run nearly two miles (we were required to run at least one mile per leg) at 5:00 pace before handing off to my teammate. We were rolling and I'm fairly confident the other teams were beginning to wonder who we were and if we were for real. 20 miles later we were still right there with the frontrunners.
My second leg was about to come around and again I was being confronted with the notion of knocking out another two miles at 5:00 pace. I had never done it ONCE, let alone twice. But, my team needed me and on a personal level, I needed to show myself that I could hang with them. I've always had a real affinity for Guns N' Roses 'Welcome to the Jungle'. I put this song on repeat and blasted another two miles at 12MPH.
40 miles later we were still right there. Unfortunately, one of our teammates had to bail out at 2PM. We 'should' have been wrapped by this time, but due to numerous delays and technical difficulties this wasn't going to happen. If we weren't underdogs before, we certainly were now with only '4' runners versus the '5' everyone else had.
The clock crept towards 3:30PM and we were still 15 miles from the finish. Once again the event delays and technical difficulties came back to haunt us as we lost another runner who had to go to work. Reduced to '3' runners, it was going to take transcendent efforts on the part of all '3' of us to pull this one out as we approached the toughest part of the run with 18, 24, 27, and 30 percent grade hills.
It had been eons since I had done any serious climbing and my body literally went into shock as I tried to power my way through a mile at a 27 percent grade. I would take a mile (or two) at 12MPH any day of the week over this nonsense. I labored painfully and was reduced to walking hunched over. It would take 20 minutes to cover a mile before I tapped out.
The next few miles (and hours) went by in a blur. At some point, I learned we were no longer jockeying for first position (no real surprise), but were still in the hunt (despite only running with 3 people) to place and score some cash. It was now 4:30PM and we should have been done 3 hours ago, but there were still several brutal miles that were ahead of us.
Survival instinct (or something like this) kicked in for all three of us and getting some cash would be great, but we were all running on fumes. This was a war of attrition and everyone was in their own personal hurt locker.
I gutted my way through another brutal, hunched over mile at 27 percent grade battling cramps, fatigue, and the fear that my body was simply going to give out and our team would be done. Fortunately, my body held on and I tagged out. Unfortunately, I needed to log at least another half mile in order for me to be done for the day.
My inability to knock out one more half mile left me in the unenviable position of having to likely run at least another mile (or more). My legs were shot, my vision was fogged, and some form of fatigue induced delirium was starting to set in. I was no longer sure of where I was or why I was there.
I staggered to the restroom and tried to gather myself one more time. It was now 5:30. I had been at it since 7:30AM and somehow had to rally one more time. We were in fourth position, by how much I didn't know. We still were in a position to walk away from this with some cash and I owed it to myself and my teammates to lay it all on the line one more time.
I knocked back some flat Pepsi, drank some water, and tried to find another wind. My teammate was heroically tackling a mile at 30 percent grade and I knew he wouldn't have much left after finishing this mile. The last two miles of the race were flat and it was entirely possible he would need me to take care of both.
I suppose it was only fitting that he tagged off to me for the last mile and change. I was the one who got everyone in this mess to begin with, I might as well finish it. I hopped on the treadmill and immediately cranked it up to sub-6:00 pace. I gazed over at the 5th place team and saw they were still climbing. We were ahead, but by how much I didn't know. Despite my fatigue, I couldn't afford to back off.
There wasn't much left in the tank, but I threw everything I had into the last stretch and while it became apparent in the last half mile or so that we were going to take fourth place and score $2500, I wasn't taking any chances. One last time I cranked the treadmill to 12MPH. One can never be too sure.
We pulled it off. Despite all the challenges and adversity, we showed up, fought valiantly, and walked away with a well deserved $2500. We didn't win it all, but considering all the challenges we faced, this was a complete victory in my book.
One of my favorite quotes is not from a runner, but from Andre Agassi, 'I don't have the answers, I don't pretend that I do. Just keep fighting and maybe something good happens.'
Andre's right. Never underestimate heart and never stop fighting. Good things will happen. I run because I love being the underdog.
Monday, March 14, 2011
Determination Half Marathoner Run Description (4/15/12)
Sunday's 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-
Sunday's 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.
Everyone will run along the Embarcadero past the Ferry Building. 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.
Continue running along the Embarcadero until it turns into ‘Jeffererson’. Run along Jefferson to the intersection of Jefferson/Powell. Look for an art gallery on the left. This is 2.5 miles.
Run through Fisherman's Wharf along Jefferson until you reach the end of Fisherman's Wharf at the edge of Aquatic Park. There is a big cul-de-sac here that is adjacent to a water fountain. This is 3 miles. 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.
Here's a link to the course map-
Sunday's 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.
Everyone will run along the Embarcadero past the Ferry Building. 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.
Continue running along the Embarcadero until it turns into ‘Jeffererson’. Run along Jefferson to the intersection of Jefferson/Powell. Look for an art gallery on the left. This is 2.5 miles.
Run through Fisherman's Wharf along Jefferson until you reach the end of Fisherman's Wharf at the edge of Aquatic Park. There is a big cul-de-sac here that is adjacent to a water fountain. This is 3 miles. Turn around here and head back to PSOAS for 6 MILES!
Sunday, March 13, 2011
The City 13.1/Team Larkin Street Training details and logistics
Training Days/Times:
-Tues. @ 6:30PM at the Marina OR Downtown
-Thurs.@ 6:30PM (Accelerate bootcamp or speedwork) at the Marina
-Sat. @ 9:30AM (Marina & other locations)
Workout Location Details:
-Tues @ 6:30PM-Marina Green Monkey Bars (adjacent to Marina/Webster) OR downtown at PSOAS Massage+Bodywork @ 333 3rd Street (btwn Folsom/Harrison)
-Thurs. @ 6:30PM-Marina Green Monkey Bars (adjacent to Marina/Webster)
-Sat. @ 9:30AM-Marina Green Monkey Bars (adjacent to Marina/Webster) and other locations in SF
-Tues. @ 6:30PM at the Marina OR Downtown
-Thurs.@ 6:30PM (Accelerate bootcamp or speedwork) at the Marina
-Sat. @ 9:30AM (Marina & other locations)
Workout Location Details:
-Tues @ 6:30PM-Marina Green Monkey Bars (adjacent to Marina/Webster) OR downtown at PSOAS Massage+Bodywork @ 333 3rd Street (btwn Folsom/Harrison)
-Thurs. @ 6:30PM-Marina Green Monkey Bars (adjacent to Marina/Webster)
-Sat. @ 9:30AM-Marina Green Monkey Bars (adjacent to Marina/Webster) and other locations in SF
Slow Run, Take It Easy
Talent can take you far, but as any elite level runner can tell you, talent is nothing without the commitment to train….HARD! The best runners on the planet frequently log weekly mileage in excess of 100 miles.
This weekly gauntlet often includes hill work, intervals, fartlek, and other gut-wrenching workouts designed to separate the pretenders from the contenders. No pain, no gain, right? Not exactly.
Believe it or not, a significant portion of the mileage logged by the best runners on the planet can best be characterized as ‘easy’. How easy? Try a minute to two minutes slower than race pace.
Some of these individuals can crank out 26.2 miles at sub-5 minute pace without batting an eye, so what’s to be gained from slogging out a few miles at a comparatively ‘glacial’ pace? A lot, actually.
But, before we get into the specific gains one can derive from running slow, let’s take a closer look at running ‘fast’. When we run at a fast pace we’re putting TREMENDOUS strain/stress on bones, muscles, tendons, and ligaments.
At the end of a tough run, you’re looking at microtears in muscle fiber, dehydration, glycogen depletion, and other wonderful gems. Good thing the best in the world tend to have a ‘team’ of people to take care of them after knocking out a tough tempo run.
There’s serious trauma associated with the act of running fast. Running fast all the time clearly won’t work over the long haul because sustained trauma over time will inevitably lead to burnout and breakdown.
Enter ‘slow’ running. Anyone who’s done a tough run and has tried to run the next day knows (or will come to know in short order) that trying to run fast/hard isn’t a good idea. Chances are, you’ve got microtears in muscle fiber, marked soreness/fatigue in your legs, and general ‘flatness’ across the board.
In theory, you could take a full day of rest after a tough run the previous day, but you’re not maintaining or enhancing your running fitness too much by doing this. Granted, rest days absolutely are requisite and I would never say otherwise.
But, the ‘gentle’ stress of an easy run interspersed between taxing runs is a wonderful way to maintain your running fitness between challenging runs and help expedite the healing and recovery process.
Running slow applies ‘gentle’ stress to all of the key physiological systems required to run at a high level. Gentle, easy running helps ‘let the healing begin’. Think of it as ‘active recovery’ that helps facilitate blood flow ‘gently’ to the damaged muscles that need help.
Independent of expediting the healing process, running slow is the most effective way to ‘build a base’. There are a million different training philosophies and approaches out there one can utilize to get into quality running shape. Virtually ALL of them include some kind of ‘base building’ phase comprised largely of EASY running.
This base building is PARTICULARLY important for those brand new to the sport. Logically and intuitively, this makes sense. You need to expose the body to gentle, consistent stress to develop the key systems to just support the act of running and then gradually introduce running that’s a bit faster and more intense, if desired.
Think of slow running as the foundation of your running ‘house’. You wouldn’t build a house without a foundation and building a regular running routine or regimen is no different. Without a solid foundation of easy miles, you’re looking at a house that’s liable to collapse under duress.
If avoiding collapse is the ultimate goal, slow running is the answer. I know many runners who simply build a solid, easy base and are very happy with this and they tend not to get injuries over the long haul. This is another thing to consider when logging easy miles. There is a lower incidence of aggravations and injuries associated with running easy.
While I am all for personal bests and winning races (which pretty much requires doing some hard running), there’s increased risk associated with this. If your long-term goal is to run for years and years, limiting the number of times you push the envelope is a wise approach.
But, one need not choose to be a ‘tortoise’ OR a ‘hare’. Too much ‘tortoise’ and you’re looking at performance plateaus. Too much ‘hare’ and you’re looking at increased risk of aggravations and injuries. You can actually be both and ultimately, it’s training a bit like both that will take your running to the next level.
The reality is that most runners suffer from a bit too much running like the ‘hare’. So, the next time you find yourself out on the road trying to set a landspeed record, reflect on the training you’ve done recently. It just might be time for you do a slow run and take it easy.
This weekly gauntlet often includes hill work, intervals, fartlek, and other gut-wrenching workouts designed to separate the pretenders from the contenders. No pain, no gain, right? Not exactly.
Believe it or not, a significant portion of the mileage logged by the best runners on the planet can best be characterized as ‘easy’. How easy? Try a minute to two minutes slower than race pace.
Some of these individuals can crank out 26.2 miles at sub-5 minute pace without batting an eye, so what’s to be gained from slogging out a few miles at a comparatively ‘glacial’ pace? A lot, actually.
But, before we get into the specific gains one can derive from running slow, let’s take a closer look at running ‘fast’. When we run at a fast pace we’re putting TREMENDOUS strain/stress on bones, muscles, tendons, and ligaments.
At the end of a tough run, you’re looking at microtears in muscle fiber, dehydration, glycogen depletion, and other wonderful gems. Good thing the best in the world tend to have a ‘team’ of people to take care of them after knocking out a tough tempo run.
There’s serious trauma associated with the act of running fast. Running fast all the time clearly won’t work over the long haul because sustained trauma over time will inevitably lead to burnout and breakdown.
Enter ‘slow’ running. Anyone who’s done a tough run and has tried to run the next day knows (or will come to know in short order) that trying to run fast/hard isn’t a good idea. Chances are, you’ve got microtears in muscle fiber, marked soreness/fatigue in your legs, and general ‘flatness’ across the board.
In theory, you could take a full day of rest after a tough run the previous day, but you’re not maintaining or enhancing your running fitness too much by doing this. Granted, rest days absolutely are requisite and I would never say otherwise.
But, the ‘gentle’ stress of an easy run interspersed between taxing runs is a wonderful way to maintain your running fitness between challenging runs and help expedite the healing and recovery process.
Running slow applies ‘gentle’ stress to all of the key physiological systems required to run at a high level. Gentle, easy running helps ‘let the healing begin’. Think of it as ‘active recovery’ that helps facilitate blood flow ‘gently’ to the damaged muscles that need help.
Independent of expediting the healing process, running slow is the most effective way to ‘build a base’. There are a million different training philosophies and approaches out there one can utilize to get into quality running shape. Virtually ALL of them include some kind of ‘base building’ phase comprised largely of EASY running.
This base building is PARTICULARLY important for those brand new to the sport. Logically and intuitively, this makes sense. You need to expose the body to gentle, consistent stress to develop the key systems to just support the act of running and then gradually introduce running that’s a bit faster and more intense, if desired.
Think of slow running as the foundation of your running ‘house’. You wouldn’t build a house without a foundation and building a regular running routine or regimen is no different. Without a solid foundation of easy miles, you’re looking at a house that’s liable to collapse under duress.
If avoiding collapse is the ultimate goal, slow running is the answer. I know many runners who simply build a solid, easy base and are very happy with this and they tend not to get injuries over the long haul. This is another thing to consider when logging easy miles. There is a lower incidence of aggravations and injuries associated with running easy.
While I am all for personal bests and winning races (which pretty much requires doing some hard running), there’s increased risk associated with this. If your long-term goal is to run for years and years, limiting the number of times you push the envelope is a wise approach.
But, one need not choose to be a ‘tortoise’ OR a ‘hare’. Too much ‘tortoise’ and you’re looking at performance plateaus. Too much ‘hare’ and you’re looking at increased risk of aggravations and injuries. You can actually be both and ultimately, it’s training a bit like both that will take your running to the next level.
The reality is that most runners suffer from a bit too much running like the ‘hare’. So, the next time you find yourself out on the road trying to set a landspeed record, reflect on the training you’ve done recently. It just might be time for you do a slow run and take it easy.
Thursday, March 10, 2011
Saturday (06/06/15) Route Description
We're rendezvousing at the NORTH parking lot of Lake Merced this Saturday for our long run. Here's a mp link for your reference...
North Parking Lot of Lake Merced
Here's a link to the course map...
Saturday’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. 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. Beginner level runners will continue running up Sunset Boulevard until you reach the intersection of Sunset & Ulloa. Turn around at this intersection and head back to the Lake Merced parking lot for 6 MILES!
Everyone else will continue running up Sunset past this intersection. Roughly half a mile later you will arrive at the intersection of Sunset & Quintara. Intermediate level runners will turn around here and head back to the Lake Merced parking lot for 7 MILES!
Advanced and Race level runners will continue running up Sunset Boulevard to the intersection of Sunset & Moraga. Advanced level runners will turn around here and head back to the Lake Merced parking lot for 8 MILES!
Race level runners will continue running up Sunset to the intersection of Sunset & Irving. Turn around here and head back to the Lake Merced parking lot for 9 MILES!
North Parking Lot of Lake Merced
Here's a link to the course map...
Saturday’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. 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. Beginner level runners will continue running up Sunset Boulevard until you reach the intersection of Sunset & Ulloa. Turn around at this intersection and head back to the Lake Merced parking lot for 6 MILES!
Everyone else will continue running up Sunset past this intersection. Roughly half a mile later you will arrive at the intersection of Sunset & Quintara. Intermediate level runners will turn around here and head back to the Lake Merced parking lot for 7 MILES!
Advanced and Race level runners will continue running up Sunset Boulevard to the intersection of Sunset & Moraga. Advanced level runners will turn around here and head back to the Lake Merced parking lot for 8 MILES!
Race level runners will continue running up Sunset to the intersection of Sunset & Irving. Turn around here and head back to the Lake Merced parking lot for 9 MILES!
Monday, March 07, 2011
Tuesday's Downtown Satellite Run Description (5/31/16)
Tuesday's satellite run launches from outside 333 3rd Street between Folsom/Harrison. You will be logging between 2-5 miles depending upon your training level.
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 (near the intersection of Embarcadero/Spear), you will have 1 mile under your belt. Beginners will turn around here and head back to PSOAS for 2 miles!
Everyone else will continue running along the Embarcadero towards the ballpark. Look for Red's Java House on the LEFT near the intersection of Embarcadero/Townsend. Veer LEFT near Red's Java House and get onto the 'San Francisco Bay Trail' (it's a sidewalk). Just past Red's Java House is 1.5 miles. Intermediate runners will turn around here and head back to PSOAS for 3 miles!
Advanced and Race level runners will continue running on the San Francisco Bay Trail BEHIND the ballpark until you hit 3RD STREET. Turn LEFT on 3rd Street. Follow 3rd Street across the bridge and once you're across the bridge, take a LEFT on the sidewalk running along the waterfront parallel to Terry A Francois Street. Just as the sidewalk starts to turn RIGHT, you will have logged 2 miles. Advanced runners will turn around here and head back to PSOAS for 4 miles!
Race level runners will continue running along Terry A Francois Street until you reach the intersection of Terry A Francois Street & Mission Bay Blvd North. Take a quick RIGHT on Mission Bay Blvd. North and follow until you hit Bridgeview Way. This is 2.5 miles. Race level runners will turn around here and head back to PSOAS for 5 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 (near the intersection of Embarcadero/Spear), you will have 1 mile under your belt. Beginners will turn around here and head back to PSOAS for 2 miles!
Everyone else will continue running along the Embarcadero towards the ballpark. Look for Red's Java House on the LEFT near the intersection of Embarcadero/Townsend. Veer LEFT near Red's Java House and get onto the 'San Francisco Bay Trail' (it's a sidewalk). Just past Red's Java House is 1.5 miles. Intermediate runners will turn around here and head back to PSOAS for 3 miles!
Advanced and Race level runners will continue running on the San Francisco Bay Trail BEHIND the ballpark until you hit 3RD STREET. Turn LEFT on 3rd Street. Follow 3rd Street across the bridge and once you're across the bridge, take a LEFT on the sidewalk running along the waterfront parallel to Terry A Francois Street. Just as the sidewalk starts to turn RIGHT, you will have logged 2 miles. Advanced runners will turn around here and head back to PSOAS for 4 miles!
Race level runners will continue running along Terry A Francois Street until you reach the intersection of Terry A Francois Street & Mission Bay Blvd North. Take a quick RIGHT on Mission Bay Blvd. North and follow until you hit Bridgeview Way. This is 2.5 miles. Race level runners will turn around here and head back to PSOAS for 5 MILES!
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