Wednesday, July 30, 2014

I run because I need a quality ass kicking...

When it comes to running, there is no shortage of options. there are a multitude or flavors to choose from any day of the week.

You can take your act to the trails. You can lope along for a long, slow, meditative jaunt. You can tear it up at the track with lung searing intervals. You can fartlek yourself into a lightheaded stupor.

More often than not, a typical week of running includes some melange of the aforementioned. Maybe you throw in a rest day or a day of crosstraining for good measure.

But, there's one flavor of run I seek out on occasion that includes a bit of all of the aforementioned (sans the rest and crosstraining). You could call it the gauntlet, the octagon, or simply the ass kicker. It's the kind of run that can take a lump of coal and turn it into a diamond, provided you walk away from it intact.

Independent of races where I lay it all on the line, the ass kicker is the only run that comes close to this level of effort. Given the infrequency with which I actually get an opportunity to race, I (perhaps disturbingly) find myself craving the humbling, devastating, soul crushing challenge the ass kicker presents.

The ass kicker is a potent and unrelenting mix of distance, speed, hills, and senseless self-flagellation. If I don't feel completely spent by the end of it, I've done something wrong. Upon completing one of these runs, I am typically lightheaded, staggering, and only vaguely aware of my surroundings.

A couple years ago I subjected myself to one of these runs and found myself cramping so badly at the end, I could barely drive home. A few hours later, my legs would still periodically mutiny and seize up on me in protest of the cruel and unusual punishment I subjected them to. 

Admittedly, there is something a bit sick, twisted, and sadomasochistic about indulging in this kind of run. But, part of the beauty of running is exploring your limits. Toeing the line and racing is one way of doing this. For those such as myself who infrequently have such an opportunity, there is the ass kicker.

There is no medal waiting for me at the conclusion of an ass kicker. There is no cool shirt for me to wear to advertise my accomplishment. But, the completion of an ass kicker is no less significant than the completion of a race.

There's no way for me to know how far I can go without challenging my limits. There's only one way I know how to do this. I run because I need a quality ass kicking...
 

Tuesday, July 29, 2014

I run because I like to get high...

There are days when you feel as if you're laden with some kind of invisible load. What is normally a breeze is a quagmire of fatigue. The stars are severely misaligned.

If you haven't had a day like this, don't fret. It's not a question of if, but when you will experience such a day. The painful truth is that you will likely experience MANY days like this if you run long enough.

This is not to say running is all doom and gloom. There are moments when lightning strikes. There are moments in which all the stars align. These are moments in which you are optimally engaged.

Some call it 'the runner's high'. Sadly, you don't trip the light fantastic every time you lace up. The runner's high doesn't work that way.

It's a fickle high. It's one that sometimes shows up after 15 minutes. Other times, it rolls in after about 45 minutes. Sometimes it just doesn't show up at all.

Then suddenly, it does. Everything clicks. Running feels like flying. You become the personification of running. You lose yourself.

I don't have these moments nearly as often as I would like, but I am not in exclusive company. Most people don't get high every time they run.

But, I will take innumerable days of slogging if periodically I am blessed with a brief whiff of the high that has brought me moments that I can never forget.

I am an addict. I run because I like to get high...

Monday, July 28, 2014

I run because I like to party...

I attended UC Santa Barbara, an institution known as one of the elite partying schools. So, it's fair to say I like having a good time. I worked hard, but I played pretty hard as well.

My definition of 'partying' has changed a bit since college and not just because I am not quite as young and spry as I was back then. My definition of partying today involves a lot more running than it once did.

After three months of running, my group training programs typically culminate with the conquering of 13.1 miles. While I position it as a 'celebration' of all the hard work my runners have done, I don't know how many of them view it this way.

I'd generally characterize a great party as one that includes great friends, ample laughter, and possibly some ridiculous behavior. Yes, there is usually alcohol involved as well.

Running a half marathon certainly qualifies as ridiculous behavior. More often than not, tons of great friends are out on the course (or passionately spectating nearby). Laughter may not be as ample during a half marathon as it is at a house party, but there is rarely a shortage of smiles.

Admittedly, this is a party that is typically alcohol free (although informal 'beer stops' are often part of most races), but there's no shortage of intoxication to go around.

It's an intoxication borne of the runner's high and when you get thousands of people together all of whom are 'high', it makes for a bit more than just a party.

There's an energy and sense of connectedness that is palpable every step of the way. It's a blowout, a soiree, a love-in, a group hug, and a powerful affirmation of life.

Sometimes, I'm lucky and get to experience three hours of partying. But, the party always goes by too quickly for me. The finish line always arrives too soon.

I savor every stride, every smile, and every second because there's no promise this will happen again.

So, I run because I like to party (and I am a party animal)...

Saturday, July 26, 2014

I run because rules aren't my thing...

I've never been a fan of rules. This isn't to say I wantonly flaunt the law or break all the rules. We need rules to maintain some vague semblance of order. But, some rules don't make sense. Some rules are illogical. Some rules prevent one from succeeding.

There are many people who have achieved success by specifically NOT following the rules. In fact, it could be argued that succeeding in life pretty much requires breaking (or bending) the rules.

There's no way I could have launched my own business without breaking a few rules. I was working 40 hours a week and wasn't generating enough revenue with my fledgling business to leave the comforts of my office job.

If I followed the rules, I would not have done anything related to my business while shackled to my cube. But, there was no way I could get off the ground without bending (or breaking) this rule. There was a risk that I would get caught, reprimanded, and possibly fired for this behavior, but I saw no other option.

There was also an implicit rule that one should be in the office for 40 (or more) hours per week. As I started engaging more clients via my business, my ability to maintain this became challenging. So, I managed perception. Even if I wasn't physically present at my desk, I made it 'appear' that I was.

A half consumed cup of coffee was seemingly omnipresent. My laptop was always open and powered on. My chair was always placed at a slightly odd angle suggesting that I had perhaps just gotten up to go to the restroom, a meeting, or something else vaguely work related.

This smoke and mirrors routine served me well. I didn't necessarily feel great about breaking the rules, but I was getting my work done and no one was being hurt in the process. Granted, I was taking advantage of my employer, but certainly they had taken advantage of me on occasion as well.

As I was going through my transition from cube dweller to business owner, I was simultaneously training for a marathon. While there was some loose structure tied to my training and I was generally following a 'schedule', there were no hard and fast rules around how fast or how far I could go.

There was no rule that said I couldn't qualify for the Boston Marathon. There was no rule that said I couldn't break three hours for the marathon. There was no speed limit.

As a self identified 'maverick', this absence of rules resonated for me and in some respects reinforced my rule breaking (bending?) behavior in the office. Had I not been engaged in an activity largely devoid of rules, I'm not sure I would have felt confident I could bend or break the rules in my professional life.

Breaking rules is a risk. But, it's often said that with great risk comes great reward. In my experience, breaking the rules often rewards handsomely. So, I run because rules aren't my thing..



Friday, July 25, 2014

I run because the cube just isn't for me...

My previous professional existence required me to spend numerous hours in a cube. Often times, it felt like a cage. While I was not imprisoned per se, I felt hemmed in and limited.

It wasn't just the physical space that made me feel this way. The work itself felt limiting. There were aspects of my work that were interesting and challenging at times, but if I looked at what I was really producing at the end of the day, it was far from inspiring.

I showed up. I attended meetings. I shuffled papers. I spoke the language all employees were trained to speak. I delivered my deliverables. I went through the motions. My heart wasn't in anything I was doing.

I felt like a fraud. I became anxious that somehow my colleagues would find out the truth. They would find out that I didn't enjoy being there. They would find out I was just going through the motions. I didn't have a great poker face, surely they would find me out.

It was right around the time that I became completely disenchanted with my job that I experienced a veritable renaissance with my running. While my existence in the office was a sham, there was nothing false or fake about my running.

Every time I laced up my shoes, my heart was in it. Every mile was an affirmation that I was on the right path. I never felt like a square peg when I ran. I never had to navigate an onerous and bureaucratic morass in order to go for a run.

No meeting was required to discuss how far or how fast I was going to run. I didn't need to run my decision by a committee of people before I headed to the track.

I could work my ass off in the office and never get a promotion. But, with running it was always a meritocracy. If you do the work, eventually you will be rewarded. Eventually, you will get faster. You will taste success. No amount of schmoozing or political maneuvering can score you a personal best. You simply have to earn it.

I started to wonder if I could make running my job. I had no illusions I was anywhere close to being able to run at the professional level, but my passion for the sport surely would take me somewhere. Surely, it would take me somewhere better than the cube.

Nearly a decade later, I have running to thank for liberating me from the cube. I still spend numerous hours at a monitor pounding away on my keyboard, but it's on my terms. If I decide I've had enough, I can simply get up and head out. So, I run because the cube just isn't for me....


Wednesday, July 23, 2014

I run because I need to get myself connected..

Working from home as I have done for the past near decade can be very productive. If I am in serious work mode, hours fly by seemingly unnoticed.

People and the outside world almost cease to exist. It is just me, the screen, and the keyboard.

Emails, instant messaging, text messages on the phone punctuate what is largely a solitary existence. An entire day can pass without me opening my mouth to utter a single word.

When I am not working from home, I am likely engaging with countless people in person. So, time in my fortress of solitude can be therapeutic and serves as the 'yin' to my public 'yang'. Being able to work in your underwear is pretty cool as well.

The countless forms of electronic/virtual contact are great for being productive, but after eight (or more) hours of this, I start feeling antsy. I start feeling disconnected.

When these feelings make their presence known, I open the door and step outside. With little thought, I pull my socks on and slide on whatever pair of running shoes is available.

Just getting out is a good start, but it's not enough. I need to get away. I put the road behind me and find myself running uphill on a dirt trail.

It is here, kicking up dust that I start feeling connected again. I am connected to the earth. In some small, minute way, I am connected to the planet I live on.

Any lingering feelings of isolation and disconnectedness disappear as I pass a friendly hiker heading down hill in my direction. A smile, a wave, or eye contact is all I need.

I crest the hill and pause to look down. The bridge, the bay, wafting clouds, and a painfully blue sky remind me that I am part of something gigantic and possibly infinite. I am connected.

Eventually, I return to the world of screens, keyboards, and virtual contact. But, my brief escape reminds me of what is real. I run because I need to get myself connected.

Tuesday, July 22, 2014

I run because I am a caveman..

One of my favorite books is 'Why We Run: A Natural History' by Bernd Heinrich. There are countless books out there that provide guidance around training, training plans, nutrition, and all of the minutiae involved in preparing for a race. Heinrich's book contains none of this.

Heinrich is a zoologist and a passionate runner. His book takes a close look at human evolution and how running played a critical part in our evolution. Originally titled, 'Racing the Antelope', Heinrich posits that we are natural runners. We were born to do it and do it for LONG distances in large part out of evolutionary necessity.

Eons ago, we were knuckle dragging troglodytes living in caves. We were gatherers and hunters. Every day was laborious, exhausting, and sometimes not entirely fruitful. It was an undoubtedly primal and savage existence.

Hunting was an incredibly challenging task. We're not a species known for speed. Antelopes clock about 61 MPH. Gazelles hover around 50 MPH. Even rabbits blow humans out of the water at 35MPH. In stark contrast, the fastest human (today) can clock about 27 MPH (for roughly 1/4 of a mile).

There's no possible way we could keep pace with our prey. Another approach was required. An approach that required persistence was needed. An approach that required patience, planning, and pacing was the only way. The first form of hunting (persistence hunting) was not terribly different from training for a marathon (or an ultra marathon).

Heinrich's description of persistence hunting immediately struck a chord with me. I was reminded of my first experiences becoming a runner. Not having any idea what I was doing, I simply went out and tried to run. Quickly, I found myself gasping and exhausted. My idea of running was limited to the 1/4 mile (or less) that I typically covered playing soccer or tennis.

There's no way I would survive running at this pace. It was through running with my cross country team (aka-tribe) that I learned a pace that was sustainable. I discovered my inner persistence hunter, my inner caveman who somehow knew intuitively what pace was sustainable for the number of miles I was trying to cover.

Each hunt enabled me to hone my abilities as a hunter. I came to know what speed I could travel for 5K assuming it was a good day and the weather complied. A 10 mile hunt required a different approach.

It's not too hard to see that through this planning for the future, marshaling of resources, and pacing how humans became better hunters and eventually began the climb up the evolutionary ladder.

Today there are countless devices, gadgets, and applications that one can leverage to manage your running and improve your performance. Seemingly everyone has a GPS watch, a heart rate, monitor, and/or an application they use when they run. I've even had some people tell me they 'can't' run without the aforementioned.

I'm guilty of using devices to aid my running. But, to do this exclusively is to ignore our past. We wouldn't be runners at all were it not for the caveman.

Every time I throw on my shoes and head out the door in some small way, I am paying homage to those who made it possible for me to do so. I honor the caveman and I run for him because I am one too.

Monday, July 21, 2014

I run because the beast gets hungry....

Leading by example is not necessarily my forte. I force my runners to warm up properly, but rarely do I actually do this myself.

I instruct my pupils to seek out a quality sports massage every 2-4 weeks. I tell them to think of it like an oil change or tune up for the car. It's necessary in order to continue performing at an optimal level. However, I can't recall the last time I went in for a little tune up myself.

I craft a thoughtful schedule designed to keep my runners in excellent running shape while minimizing the chances of injuries and aggravations. There's a nice balance of running, crosstraining, and rest. I generally discourage my runners from running every single day. Yet, this is exactly what I do.

I encourage a diet that includes an abundance of fruits, vegetables, lean forms of protein, good fats, and try to avoid stuff that is processed/packaged. Once again, I wouldn't necessarily claim to toe this same line myself.

'Generally' my diet is pretty sound, but sometimes the beast gets hungry. I discovered the beast when I first got into running in high school. After a tough race or a long run, the beast would growl, scratch, and demand to be fed.

The beast would not be satiated with quinoa, fruit, and lean protein. The beast craved cheeseburgers, fries, pizza, milkshakes, candy, and other calorie bombs. The beast's hunger sometimes felt insatiable.

When I was young, the beast was in control. I indulged its every whim. Remarkably, I never gained much weight. Youth, running daily, and a freakish metabolism likely kept me from becoming a husky beast myself.

The beast has been known to consume an entire large pizza in one sitting. Following the completion of a 50 mile journey, the beast inhaled a 1/2 pound cheeseburger with bacon and bbq sauce. This was complemented by a an order of large fries the beast promptly devoured as well.

I generally like to think of myself as a civilized, evolved, full fledged homo sapien, but the beast reminds me that it wasn't long ago that I was a knuckle dragger living in a cave. There was no such thing as 'running'. Running back then was a hunt that could last innumerable miles and more than a few days.

A hunt of this length undoubtedly catalyzed a powerful (and beastly) hunger. Every meal was a feast of epic proportions as countless calories had been burned in the quest for this meal.

When I run I honor the slightly less evolved version of myself that once did this not for fun, but for survival. While it's been a few years since I lived in a cave, I run like a beast sometimes and the beast gets hungry.


Race Week Flight Plan-My Fitness Pal

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.

-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. 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 over.

Tuesday-

-Scout the course.

Check out the San Francisco 1st Half Marathon course info/maps.
Check out the San Francisco 2nd Half Marathon course info/maps. 

-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.

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 offers Marathon Matt runners a standing 10% discount!

-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/or an electrolyte beverage will be provided about every mile or so. 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 an electrolyte beverage.

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.

Friday-

-Get your race bib from 12-7PM at the Fort Mason Center Festival Pavilion (2 Marina Boulevard)

You MUST claim your race bib at the event expo in order to participate in the race! The expo takes place on Friday from 12PM-7PM at Fort Mason Center Festival Pavilion (2 Marina Boulevard)

-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 Friday. Make it a quiet evening of quality, complex carbs, rest, and relaxation!

Saturday-

-Get your race bib from 9-5PM at the Fort Mason Center Festival Pavilion (2 Marina Boulevard)

You MUST claim your race bib at the event expo in order to participate in the race! The expo takes place on Saturday from 9AM-5PM at Fort Mason Center Festival Pavilion (2 Marina Boulevard)

-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 AT LEAST 30-45 MINUTES PRIOR TO START!

Sunday-

-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 off your gear, and get positioned near the start.

-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!

Tipping Point 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.

-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. 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 over.

Tuesday-

-Scout the course.

Check out the San Francisco 1st Half Marathon course info/maps. We've covered the first half of the course and the balance of the course is fairly flat with the exception of a little climbing around Potrero Hill.

-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.

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 offers Marathon Matt runners a standing 10% discount!

-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/or an electrolyte beverage will be provided about every mile or so. 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 an electrolyte beverage.

Thursday-

-Join me for speedwork and/or post run drinks at Monaghan's (3243 Pierce Street) :)

We'll do a light speed workout and segue to Monaghan's.

Once there, we'll knock back a beverage or two and if you have any last minute race related questions/concerns, I'll gladly answer them!

Alternatively, you can skip the workout and simply meet us for drinks around 7:30PM!

-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.

Friday-

-Get your race bib from 12-7PM at the Fort Mason Center Festival Pavilion (2 Marina Boulevard)

You MUST claim your race bib at the event expo in order to participate in the race! The expo takes place on Friday from 12PM-7PM at Fort Mason Center Festival Pavilion (2 Marina Boulevard)

-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 Friday. Make it a quiet evening of quality, complex carbs, rest, and relaxation!

Saturday-

-Get your race bib from 9-5PM at the Fort Mason Center Festival Pavilion (2 Marina Boulevard)

You MUST claim your race bib at the event expo in order to participate in the race! The expo takes place on Saturday from 9AM-5PM at Fort Mason Center Festival Pavilion (2 Marina Boulevard)

-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 AT LEAST 30-45 MINUTES PRIOR TO START!

Sunday-

-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 off your gear, and get positioned near the start.

-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!

Sunday, July 20, 2014

I run because I need a deep cleanse...

Many of my friends embark on 'cleanses'. There are seemingly countless varieties of cleanses to choose from. Some are juice cleanses that entail consuming nothing but juice for 'x' number of days or weeks. Other cleanses entail eliminating alcohol, meat, dairy, or grain. The idea behind many of these cleanses is to 'detoxify'.

Independent of cleanses that involve some kind of dietary restriction, you have a countless array of cleaning products designed to eradicate dirt, dead, skin, oil, and all kinds of detritus that clogs pores and prevents one from being or feeling 'clean'.

Given the glut of news stories published that remind us of the countless ways in which what we eat, drink, and breathe is toxic, the desire to detoxify and cleanse makes sense.

Virtually everything we eat seems to be dangerous to our health. The air we breathe can make us sick. Independent of news stories that remind us of the constant dangers of becoming dirty, infected, or toxic, there are the numerous 'toxic' stories involving the horrific things we do to each other, the environment, and more. It's hard not to feel a bit dirty or toxic these days.

I've certainly felt a bit dirty before whether it's because my diet has been out of whack, I'm stressed, or simply had too many toxic thoughts rattling around in my head.

When I'm feeling decidedly unclean, I usually look to the trail to detoxify. A few miles running uphill on a dusty trail and I can feel the cleansing process take hold.

The smell of eucalyptus quiets and cleanses toxic thoughts. The fresh air rejuvenates and revives whatever might feel stagnant and stale.

Feeling the dirt beneath my feet that is millennia old grounds me and provides perspective. Countless have traveled this path before and countless will after I am gone.

My labored breathing reminds me that the numbers of breaths I have is finite. Each inhale and exhale is something I'm fortunate to have and isn't promised to anyone.

The change of scenery is therapeutic. Even if it is scenery I have encountered before, I likely haven't seen it in quite the way I did previously. The sun may be shining at a different angle. The wind might be blowing from a different direction. The fog rolls over the hill differently than it did before.

The path stretches on seemingly forever branching in multiple directions serving as a reminder that there are always options, there is always the opportunity to explore something new, and I venture on.

Finally, I return home covered in sweat and dirt, feeling as fresh and as clean as I ever have. I savor this feeling of cleanliness as I know it is fleeting.

I will take a shower and bathe myself in water that undoubtedly contains something toxic. Later, I will likely inadvertently (or advertently) consume something that is bad for me. A negative thought will flit across my radar.

Fortunately, my deep cleanse is not a monthly or annual thing. It's a perpetual thing. I run because I need a deep cleanse.


Friday, July 18, 2014

I run because I have yet to find my limits....

My first experience with running was decidedly humbling. I barely managed a couple miles and found myself gasping and heaving. It was a shocking and soul rattling experience.

It was particularly jarring to me given that I had been an athlete my entire life. Tennis, soccer, basketball, and pretty much any sport that involved running were part of my childhood.

Running 'shouldn't' have been this hard. But, running was a different beast. Running rewarded discipline. Running rewarded consistency. Running rewarded the stubborn. Fortunately, I was born with the latter. The former, I would learn.

Every run became an opportunity to develop the aforementioned. I started to become a runner. With this new identity came the revelation that the process of becoming a runner would never really end.

No matter how many miles I logged, no matter how many races I completed, no matter how hard I pushed myself, there was never really a finish line.

Crossing the finish line merely opened the door to whatever was next. Running faster. Running farther. Running faster AND farther.

It started with a 5K. But, longer distances beckoned like a siren. Ten miles opened the door to fifteen miles. Fifteen miles opened the door to twenty. 

Twenty gave way to 26.2 Once I had conquered 26.2, my mission became running this distance as fast as I possibly could. When I found myself bumping up against the fastest time I could muster for the marathon, I began to wonder if I could go further.

I sought distances beyond 26.2. I lost myself in training runs that lasted hours, covered staggering distances, and left me dizzy and lightheaded.

Eventually, 26.2 became 31. Not long after cracking 31 miles, I would cover 50 miles. 50 miles brought me to my knees and crushed my soul. But, I was still standing at the end of it.

It would only be a few months before I signed up for a marathon with the idea that I would run faster than I ever had for 26.2 miles.

This is the curse of being a runner. No matter how far you go, no matter how fast you run, there is always the nagging, lingering question....could you have gone farther? Could you have gone faster?

Of course, the answer to this question is almost inevitably 'yes'. If the weather had been better, if I hadn't missed that one run, if I had taken that gel a few minutes earlier, SURELY I would have run faster....or farther.

It's these thoughts that keep you awake at night. It's these thoughts that make you a runner.

I run because I have yet to find my limits...



Wednesday, July 16, 2014

I run because I seek communion

Eons ago I was asked to coach a half marathon training program. I initially scoffed at the idea as there were already tons of clubs and training programs already in existence.

I failed to see what I could provide that would be any different from what was already out there. Despite my skepticism, I elected to give it a shot.

The day of launch arrived and I was stunned to see more than 30 runners present. While my sole role was to 'coach' and provide direction around training properly for a half marathon, you can only talk about running for so long. Things got personal.

Some had just traveled to San Francisco from across the country. Some had just ended a relationship. Some were simply looking for friends. Some were looking for love. Some just wanted someone to talk to.

Casual post run dinners sprang up. Dinner conversations moved in a multitude of directions. Running was rarely one of these directions.

The demand for more social functions resulted in team bar nights. Alcohol loosened tongues. Inhibitions were lowered. Smiles gave way to laughter. Flirtatious glances were exchanged. Dalliances transpired.

I began to realize I was a part of something very special. I was no longer just a running coach. I had become the father figure of sorts for this motley crew.

In a transient and constantly evolving city like San Francisco, it became clear to me that what many of these people were looking for was community. They wanted to feel a part of something. They wanted to be connected to something.

Cliques formed. Friendships blossomed. Romances evolved. Vows were exchanged. Even a few children were born.

The original group of 30 runners grew to 75, then 110, and eventually in excess of 200. An odd little community was created and some even referred to the programs as 'family'.

As a child, I attended church on Sundays not infrequently. I wouldn't claim the parables or sermons resonated for me that much (as I eventually became agnostic), but I always enjoyed attending church.

Seeing familiar, friendly faces provided solace. The ritual of taking a communion wafer and washing it down with the blood of Christ was soothing. I felt like I was a part of something. I felt safe even if it was only for a couple hours.

A typical journey with my 'family' has similarly comforting rituals. The same familiar, friendly faces provide solace. The warmup ritual we go through before each run is soothing.

There is a feeling of communion that we share if only for a few miles. I run because I seek communion...

I run because there is always a way out of the cave...

A couple years ago, I found myself lost in a place ultra runners affectionately refer to as 'the pain cave' while attempting to run 50 miles.

The pain cave is a dark, foreboding place. Hope is hard to come by. Your vision is blurry and unreliable. The cave makes 'the wall' look like a feeble headwind.

Getting my feet to land where I wanted them to land became a challenging and onerous task and I still had ten plus miles to go. The battery on my Garmin died leaving me wondering how much time I had left.

Running became nearly impossible when simply moving forward was a sluggish, glacial, ponderous task. I wasn't at a point where I had lost all hope, but I was close.

As I waded through the dark, shadowy recesses of the pain cave, I found myself reflecting on my past. Had I been somewhere as dark and as challenging as this before?

Six years prior, I had been in a place that bore a striking resemblance to the pain cave. I was hobbled by an injury that required surgery. I was drowning in debt. My girlfriend had left me.

I remember feeling a darkness encompass me. I struggled to find any vestiges of hope. Every move, every step, and every action felt labored and exhausting.

It seemed as though I couldn't possibly go any further. I was drained in so many ways. How did I get out of the pain cave last time? How did I move forward?

I did the only thing I knew how to do. I simply kept putting one foot in front of the other. I slogged forward. I tried to let go of my glacial rate of progress and simply kept moving.

Slowly, almost imperceptibly, things began to change. My strides became a bit more confident. The fatigue waned a bit. Glimmers of hope manifested.

I pulled into the final aid station with five miles left and the realization that I had survived my last encounter with the cave and I might do it again if I just kept finding a way to move forward...even if it was on my hands and knees.

Whether it was this epiphany, the Mountain Dew I downed, or divine intervention, I managed to run most of those last five miles and emerged from the cave.

So, I run, walk, or crawl because there is always a way out of the cave....

Monday, July 14, 2014

I run because I seek the amazing...

I was a film fanatic at an early age. I particularly gravitated towards action, fantasy, and science fiction films. These films always entail something bigger than life. On celluloid, people do amazing things, they see amazing things, and they experience the amazing. In the movies, 'amazing' is pretty much commonplace.

Indiana Jones barely manages to escape being crushed by an enormous boulder rolling towards him at the last second while poison arrows whiz by his head. Luke Skywalker closes his eyes, feels the force, and with a single shot from his X-wing fighter destroys the Death Star. Amazing is standard operating procedure in the movies.

A well done film allows you to escape into this alternate universe rife with the amazing for a couple hours. Sadly, these escapes are all too infrequent and all too brief. The credits roll, we reluctantly rise from our seats, and head home to a life that more often than not falls a bit short of amazing.

We resume our normal lives. We pay our bills. We make dinner. We ride the bus to our cubes or offices. We punch the clock. Deliver the project. Attend the meeting. Go home. Rinse and repeat. For most of us, day to day existence is mundane, repetitive, and at times...boring. How often is life really amazing?

There are those handful of moments in life that are generally characterized as amazing. Graduating from college. Buying a car. Getting married. Buying a home. Having a child. All of these are amazing experiences, but this is just a handful of experiences to last an entire lifetime.

I find myself bogged down in the mundane and decidedly unamazing sometimes. It's easy for this to happen as we are surrounded by it. It's woven into the fabric of our lives in an indelible way. When I find myself in this state, I do what I normally do....lace up my shoes and hit the road.

I don't have any illusions that running a few easy miles on the road is going to evolve into some kind of grand adventure, although it could. Nor do I necessarily think anything amazing is going to happen during my time outside, but it has on occasion.

Even the most glacial, plodding miles on my worst day serve as a reminder that running provides the opportunity to experience the amazing. The opportunity to run farther, to run faster, to travel somewhere you have never been before, or see something you've never seen before is always there.

More than twenty years ago, I ran ten miles for the first time. I still vividly recall completing this run and realizing that no one in my family had ever run ten miles. None of my friends had run ten miles. I didn't know anyone who had run ten miles. I realized that sometimes amazing things could happen when you ran.

Twenty plus years later, I trained for a fifty mile race and notched innumerable miles in the Marin Headlands. During one particularly lengthy death march, I was neck deep in marked fatigue and my quads were begging for mercy at every footstrike.

I was well into a serious climb that was well over a mile long. There should be some kind of rule that if a hill continues unabated for more than a mile, it's no longer a hill and it is simply considered a pain in the ass.

Mercifully, the crest of the hill arrived and took what little breath I had away. I could see San Francisco, the Transamerica building, and countless other landmarks.

I shifted my gaze left and could see the Bay Bridge, Oakland, and an endless procession of cars making their mundane commute. I had no illusion I was Indiana Jones or Luke Skywalker, but what I was seeing was simply amazing.

The amazing is out there just waiting to happen. It doesn't happen every time you head out and it never happens as often as you would like. But, those brief fleeting moments of amazing are what serve as reminders that there's no reason to settle for the mundane.

Amazing is always an option. I run because I seek the amazing...



 




Sunday's Recovery Run (7/20/14)

Everyone will be logging 6 miles on Sunday. The link below should give you a relatively clear sense of where we're going. I've also included a verbal description beneath it:

SUNDAY'S RUN COURSE!

A BRIEF DESCRIPTION OF THE ROUTE-

In short, we will head NORTH from the Marina Green Monkey Bars on along Marina Boulevard until we reach the volleyball courts. Veer RIGHT and cut through the volleyball courts to the Marina Promenade. 

Eventually the path curves over to the right and merges with a dirt/fire road that heads towards the Warming Hut (for the uninitiated, the Warming Hut is A BIG WHITE BUILDING WITH TABLES AND BENCHES IN FRONT OF IT. Hopefully, it will be hard to miss). The Warming Hut is 2 MILES!

Run past the Warming Hut onto a paved road that goes past a series of buildings (including some restrooms). You will pass these buildings and continue running along this path next to the water towards the base of the bridge. The path curves around and dead ends at 'Hoppers Hands'. This is 2.5 MILES.

Turn around here and head back to the monkey bars. Once you get back to the monkey bars continue running SOUTH along the paved path past the Marina Safeway and UP Fort Mason Hill.

Crest this hill and go a bit further. You will turn around right at the point at which the hill starts to head DOWN into Aquatic Park and you see the Youth Hostel on the RIGHT. Return to the monkey bars for 6 MILES!

Thursday, July 10, 2014

Saturday's Long Run (7/12/14)

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 get most of our mileage in GGP. For those doing more than 10 miles, you will pick up your additional mileage along the Great Highway.

Here is a map link for Saturday's course-

Saturday's Run Course

Here is a description of our course:

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.

Get onto the RIGHT SIDE of JFK as soon as you go through the aforementioned intersection. Continue running for approximately 1/4 until you see chalk arrows directing you to turn RIGHT up Stow Lake Drive. Follow the chalk arrows for a full loop around Stow Lake (approx. 1.3 miles).

Come back down Stow Lake Drive and reconnect with JFK. Turn RIGHT on JFK and continue running through GGP. Once you see the Flower Observatory on the LEFT, cross over to the LEFT side of JFK.

Run through the intersection of JFK/Stanyan and onto the panhandle running parallel to Oak Street. Follow this stretch until you reach Oak/Cole. Turn around here and head back through Golden Gate Park to Stow Lake.

Run the Stow Lake Loop again in the 'opposite' direction and again reconnect with JFK. Turn LEFT on JFK and follow all the way back to the Beach Chalet for 10 MILES! Beginner runners are done!

All other runners will continue EAST on the Great Highway to get their remaining mileage. Intermediate runners will run to the intersection of Great Highway/Irving. Look for street signs and a 'MM11' in chalk on the path. Turn around here and head back to the Beach Chalet for 11 MILES!

Advanced and Race level runners continue on the Great Highway to the intersection of Great Highway/Moraga. Look for street signs and a 'MM12' in chalk on the path. Advanced runners will turn around here and head back to the Beach Chalet for 12 MILES! 

Race level runners will continue ALL the way to the end of the Great Highway (Great Highway/Sloat). Turn LEFT onto Sloat. Follow Sloat to the intersection of Sloat/46th. Look for a 'MM15' in chalk on the ground. Turn around here and head back to the Beach Chalet for 15 MILES!

Sunday, July 06, 2014

Tuesday GGP Run (7/8/14)

Tonight’s run will give you an opportunity to preview parts of the SF 2nd Half and Full Marathons.

You will have the option to run 4.5 miles (Beginner, Intermediate Levels) or 6 miles (Advanced, Race Levels). 

Tuesday Course Map:  http://www.mapmyrun.com/routes/fullscreen/464671112/

We will meet at our regular Golden Gate Park location: 7thAve and Martin Luther King Drive.

After our warm-up run and dynamic stretches, everyone will begin the run from Martin Luther King Drive and Hagiwara Tea Garden Drive. Coach Toby will lead everyone to this start. We will all finish at our meeting location: 7th Ave and Martin Luther King Drive. 

Continue running on the paved path on the RIGHT side of MLK towards the direction of 19th Avenue. Once you reach the intersection of MLK and 19th Ave, wait for the light to turn green and head straight across and continue running on the paved path on the RIGHT side of MLK. 

Just pass the intersection with 25th Avenue (on the left) there will be Mallard Lake on the left. It’s more of a glorified pond. This is 1 Mile

Continue running along the paved path parallel to MLKand through the intersection of MLK and Sunset Boulevard.

Shortly after the intersection with Sunset Blvd, you will turn RIGHT onto Middle Drive Avenue and head up the hill towards the Polo Field, which will be on your left.  The Polo Field Bathrooms are also on your left. This is 2 Miles.

Staying on Middle Drive, you will pass the Polo Field. A little farther Middle Drive will intersect with Metson Road. Veer LEFT here to stay on Middle Drive.

Continue along Middle Drive. Just a little father it will intersect with Overlook Drive. Veer RIGHT here to stay on Middle Drive.

Stay on Middle Drive until it ends at Transverse Drive, just up the road a bit. Make a LEFT here and run along the pathuntil Transverse intersects with JFK Drive. This is 3 Miles.

Make a RIGHT at JFK Drive, staying on the paved path on the right side of the road.

Just a little farther (approximately 1/3 mile) the entrance to Stow Lake will be on your right. Turn RIGHT onto Stow Lake Drive.

You will want to stay on the road (not sidewalk) as youcounter clockwise loop around Stow Lake.
4.5 Mile road warriors will do a half a loop around the lake.
Mile road warriors will do a full loop and end up back at the entrance to Stow Lake at JFK.

Shortly after you turn onto Stow Lake Drive, everyone will veer to the RIGHT to begin the counter clockwise loop around JFK.  You will see the Stow Lake Boathouse on your left and the accompanying bathrooms on your right.

About half way through the loop, Stow Lake Drive will dump briefly onto MLK Drive. This is 4 Miles.  

At this juncture:

4.5 Milers, make a LEFT here and continue straight alongthe paved path on the left side of MLK to our meeting location at 7th Ave and MLK.  Done! Nice work!

6 MilersMake a LEFT here at MLK then another quickLEFT to get back on Stow Lake Drive and continue your loop on the road around the lake.

At the end of the loop, make a RIGHT to get back to JFK Drive.

At Stow Lake Drive and JFK Drive, turn RIGHT and run along the paved path on the right side of JFK.

Continue along JFK, running past the Deyoung Museum (on your right). This is 5 miles.

Run past the Conservatory of Flowers (on your left).  The intersection after the conservatory is Nancy Pelosi Drive. You will turn RIGHT here and then a quick LEFT onto Bowling Green Drive. Look for the tennis courts on your left as visual cue.

Bowling Green Drive will veer to the RIGHT and connect you to Martin Luther King Drive.  Stay on the paved path for a short distance back to our meeting location at 7th Ave and MLK. Done, 6 miles (and some change) in the bag, congrats!