Speed Workout (04/23/2015)

--> If you're looking to run fast, the best way to get there is...to 'run fast'.

The idea behind doing speed work is to 'develop' speed.

So, if you're someone who is worried that you're 'too slow' for speedwork, let go of this idea.

Anyone/everyone can benefit from speedwork.

We're tackling hill repeats (tempo work in disguise) this evening at Fort Mason Hill to get things rolling.  

Here's the lowdown for tonight...

Easy .5 Mile Warmup to Fort Mason Hill

We will do our standard warmup and then run an easy half mile to Fort Mason Hill.

You'll have the option of running 4, 6, or 8 hill repeats up Fort Mason Hill. This Hill is roughly 300M.

Between each hill repeat you will do a series of exercises (which I will explain tonight) at the bottom of the hill before you head back up for your next hill repeat. 

Easy run BACK to the start

Upon completing your hill repeats, jog an EASY half mile back to our starting point.  

Run Club Trail Run (5ish miles)-04/17/16

We'll get things rolling with an easy 1/2 mile warmup run to Julius Kahn Park from A Runner's Mind (3575 Sacramento St). 

We'll do some range of motion drills in the park before starting the run.

 
Here's a link to the course map....
 
Trail Run Course Map

Here's a description of said course...

-Launch from Julius Kahn Park. Follow dirt trail towards Arguello. Turn right on Arguello.   
-Shortly after turning right you will cross the street and veer left onto Bay Area Ridge Trail. 
-Continue on Bay Area Ridge Trail
-You'll follow Bay Area Ridge Trail across Park Avenue. Roughly a 1/4 mile later VEER RIGHT and continue following Bay Area Ridge Trail to Rob Hill Campground (it will be on your left). 
-At Rob Hill Campground, run on the paved path for a brief stretch and turn LEFT onto Washington Boulevard.   
-Continue running along the trail that runs parallel to Washington.
-Follow the trail until it runs into the intersection of Washington/Compton.
-Veer RIGHT and downhill onto Battery Caufield Road. 
-Follow Battery Caufield downhill for roughly 600 meters until you encounter a pedestrian crosswalk. Turn LEFT at the pedestrian crosswalk and run through the parking lot onto the trail. 
-Run on the trail past the Merchant Marine Cemetery Vista Memorial. 
-Roughly 1/4 of a mile later you will descend a set of stairs. At the bottom of the stairs, turn around and head back to Julius Kahn Park for 5ish miles!

Speed Workout (05/28/2015)

If you're looking to run fast, the best way to get there is...to 'run fast'.

The idea behind doing speed work is to 'develop' speed.  

So, if you're someone who is worried that you're 'too slow' for speedwork, let go of this idea.

Anyone/everyone can benefit from speedwork. 

We're tackling hill repeats (tempo work in disguise) this evening at Fort Mason Hill to get things rolling.    

Here's the lowdown for tonight... 

Easy .5 Mile Warmup to Fort Mason Hill  

We will do our standard warmup and then run an easy half mile to Fort Mason Hill. 

You'll have the option of running 4, 6, or 8 hill repeats up Fort Mason Hill. This Hill is roughly 300M.

Between each hill repeat you will do a series of exercises (which I will explain tonight) at the bottom of the hill before you head back up for your next hill repeat. 

Easy run BACK to the start

Upon completing your hill repeats, jog an EASY half mile back to our starting point.  

Run Club Sunday Trail Run (4ish miles)-05/29/16

We'll get things rolling with an easy 1/2 mile warmup run to Julius Kahn Park from A Runner's Mind (3575 Sacramento St). 

We'll do some range of motion drills in the park before starting the run.

 
Here's a link to the course map....
 
Spring Run Club Sunday Trail Run Course Map

Here's a description of said course...

Follow chalk markings indicating 'RC' with arrows on paved roads. Follow flour arrows on trail segments.

-Launch from Julius Kahn Park. Follow dirt trail towards Arguello. Turn right on Arguello.   
-Shortly after turning right you will cross the street and veer left onto Bay Area Ridge Trail.  
-Continue on Bay Area Ridge Trail (Look for signs and flour markings).  
-You'll follow Bay Area Ridge Trail across Park Avenue. Roughly a 1/4 mile later look for flour markings on your RIGHT and continue following Bay Area Ridge Trail to Rob Hill Campground (it will be on your left). 
-At Rob Hill Campground, run on the paved path for a brief stretch and turn LEFT onto Washington Boulevard.   
-Run along Washington for 1/10th of a mile and cross over to Immigrant Point Overlook for an EPIC view!
-At Immigrant Point Overlook take steps down to Lincoln Blvd
-Once you reach Lincoln Blvd, turn around and head back to Julius Kahn Park for 4ish miles!

Runners needed for elite professional runner's autobiography!

Dear runner,

I’m working with an elite professional runner on an autobiography and accompanying “Runner’s Workbook.” We’re looking for runners to test the Workbook and provide feedback. We’re hoping you’ll be on test team. If you’re interested, here’s more: 

The Workbook is a unique approach to improving as a runner. It takes the tools this elite athlete used to reach his/her goals and puts them to you, a fellow runner, in the form of written exercises (not physical workouts). The exercises are designed to be done alongside your regular training and include things like keeping a gratitude list, analyzing a few weeks of training, writing down your motivations for running, doing a post-race briefing and more. 

The Workbook aims to increase both your performance and your enjoyment of the sport. All of the exercises were used by the athlete over many years and are proven techniques used by sports and performance psychologists (as well as life coaches). We’d be honored to have your feedback. 

To be clear, you won’t be turning in your actual work (that’s for you and your training partners if you do this as a group). You’ll be sending us notes on what you liked, didn’t like, if it was helpful or not, why, etc. We’re looking for two groups. One to do the exercises over a two-week period for immediate feedback. Another to take their time and use it for two to three months. In both cases, we’re seeking runners to do it on their own, and some to do it as a group or team.  

What’s in it for you? We hope better running! But all of our testers names will be included in the thank-you section of the book and with your permission, feedback may be included in marketing material.  

If you’re interested, please email me at mhamiltonsf@gmail.com

Epic Winter Run 2015 6ish miles Cheat Sheet

We'll get things rolling with an easy 1/2 mile warmup run to Julius Kahn Park. We'll do some range of motion drills before starting the run. Here's a link to the course map....

Epic Winter Run (6ish miles) Course Map

Here are the turn by turn directions...

-Launch from Julius Kahn Park. Follow dirt trail towards Arguello. Turn right on Arguello.   
-Shortly after turning right you will cross the street and veer left onto Bay Area Ridge Trail.  
-Continue on Bay Area Ridge Trail (Look for signs and flour markings). 
-You'll follow Bay Area Ridge Trail to Park Avenue.
-Turn RIGHT and follow Park Trail downhill. Look for flour markings.
-Follow Park Trail until you reach the intersection of Lincoln/McDowell.
-Follow Lincoln towards the Golden Gate Bridge. Look for chalk markings on paved paths/roads.
-Run underneath the Golden Gate Bridge via Battery East Trail.
-Continue onto California Coastal Trail. Look for flour markings.
-Join Battery to Bluffs Trail and follow until you reach Lincoln Boulevard.
-Cross Lincoln and head uphill to Immigrant Point Overlook.
-Turn LEFT onto Washington and follow to Rob Hill Campground.
-Turn RIGHT onto access road (Central Magazine Road) and connect with Bay Area Ridge Trail. Look for flour markings
-Cross the street (Veterans Boulevard) and connect with Bay Area Ridge Trail. 
-Follow Bay Area Ridge Trail back across Arguello Boulevard.
-Turn right on Bay Area Ridge Trail upon crossing Arguello Boulevard.
-Veer LEFT onto Ecology Trail. Follow flour markings on Ecology Trail until the trail ends in a parking lot. 
-Turn around and head back on Ecology Trail until you hit Bay Area Ridge Trail.
-Turn left on Bay Area Ridge Trail and head back to the start at Julius Kahn Park!

Epic Winter Run 2015 3ish miles Cheat Sheet

We'll get things rolling with an easy 1/2 mile warmup run to Julius Kahn Park. We'll do some range of motion drills before starting the run. Here's a link to the course map....

Epic Winter Run (3ish miles) Course Map

Here are the turn by turn directions...

-Launch from Julius Kahn Park. Follow dirt trail towards Arguello. Turn right on Arguello.   
-Shortly after turning right you will cross the street and veer left onto Bay Area Ridge Trail.  
-Continue on Bay Area Ridge Trail (Look for signs and flour markings). 
-You'll follow Bay Area Ridge Trail to Park Avenue.
-Turn RIGHT and follow Park Trail downhill. Look for flour markings.
-Follow Park Trail until you reach the intersection of Lincoln/McDowell.
-Turn around at the intersection of Lincoln/McDowell and return to Julius Kahn for 3ish EPIC MILES!