Tuesday Run @ A Runner's Mind (6/30/15)

We'll get things rolling with an easy 1/2 mile (approx) 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....
 
Tuesday ARM 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. 
-Veer left onto West Pacific Ave. and follow across Arguello.
-Follow West Pacific Avenue downhill past the Presidio Golf Course.
-Continue onto Mountain Lake Trail under the 101 overpass.
-Follow Park Trail towards Wedemeyer. Follow paved path onto Wedemeyer and head uphill.
-Look for a RC4 in chalk just prior to the intersection of Battery Caufield/Washington. Beginners turn around here and head back to Julius Kahn for 4 MILES!
-Everyone else will turn RIGHT on Washington and continue running along the trail that runs parallel to Washington.
-At the intersection of Washington and Park (near the golf course entrance), look for a RC5 in chalk. Intermediate runners turn around here and head back to Julius Kahn for 5 MILES!
-Advanced and Race level runners will head downhill on Park Trail to the intersection of Lincoln/McDowell. 
-Look for a RC6 in chalk on the ground. Advanced level runners will turn around here and head back to Julius Kahn for 6 MILES.
-Race level runners will continue downhill on the LEFT side of McDowell until you reach a paved pedestrian path. Turn LEFT on this path and follow it towards Lincoln. 
-Run along Lincoln until you reach the intersection of Lincoln/Long. Look for a RC7 in chalk on the ground. Race level runners will turn around here and head back to Julius Kahn for 7 MILES!

Spring Run Club Sunday Trail Run (8ish miles) 06/28/15

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.
-Veer RIGHT onto Ecology Trail and follow downhill.
-Follow Ecology Trail until it terminates in a parking lot behind the Presidio Inn.
-Follow chalk markings & head down a little flight of stairs just past the Presidio Inn and connect with Fernandez Street (there are signs at the bottom of the stairs).
-Follow Fernandez (it turns into Macarthur Ave after not too long) and then turn RIGHT to head up Lover's Lane. 
-Follow Lover's Lane until you see a sign for 'Liggett Ave'. Veer LEFT onto the dirt trail to connect to the 'wood line' portion of the trail.
-Follow the wood line trail all the way to the top and then turn right back onto the dirt trail and head back to Julius Kahn Park where the run started. THIS IS THE END OF THE FIRST LOOP!
-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) until you reach Cemetery Overlook. Descend the wooden stairs and connect with Park Trail. 
-Follow Park Trail downhill until you reach the intersection of Lincoln/McDowell. Turn around and follow Park Trail back uphill until you reach Amatury Loop.
-Turn RIGHT to get onto Bay Area Ridge Trail.
-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.   
-Continue running along the trail that runs parallel to Washington. 
-Turn right at crosswalk to Immigrant Point Overlook. 
-At Immigrant Point Overlook take steps down to Lincoln Blvd

-Cross Lincoln Blvd. and turn LEFT on the dirt trail headed downhill.

-Run for roughly 1/4-1/2 mile until you see a trail on your right heading downhill. Veer right and follow this trail down towards Baker Beach.

-At the bottom of the hill, the trail veers LEFT in front of some bunkers adjacent to Baker Beach. Run past these bunkers and into the parking lot for Baker Beach.

-Run through the parking lot and follow Battery Chamberlain Road to Gibson Road. Turn LEFT on Gibson Road and head uphill until you reach Bowley Street. Turn RIGHT on Bowley Street and follow Bowley until it connects with Lincoln/El Camino Del Mar.
-Cross Lincoln/El Camino Del Mar. Run onto Lobos Creek Trail (look for chalk markings). This is a wooden pathway that you will follow behind the parking lot/buildings. 

-Eventually Lobos Creek Trail (the wooden portion) dead ends into a dirt/sand trail that you will follow RIGHT. Follow this dirt/sand trail until you run into Wedemeyer Street. 

-Turn LEFT onto Wedemeyer Street. Wedemeyer turns into Battery Caufield Road. 

-Follow Battery Caufield Road until you run into Washington Blvd. Turn RIGHT on Washington Blvd. 

-Turn LEFT on Compton and follow course markings back onto Bay Area Ridge Trail. 

-Turn RIGHT on Bay Area Ridge Trail and follow course markings all the way back to Julius Kahn Park for 8 MILES!

Tuesday Run @ A Runner's Mind (7/7/15)

We'll get things rolling with an easy 1/2 mile (approx) 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....
 
Tuesday ARM 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.   
-Continue running along the trail that runs parallel to Washington. When you reach the intersection of Washington/Compton, you will have logged 2 miles. Look for RC4 in chalk at this intersection. Beginner level runners turn around here and head back for 4 MILES.
-Everyone else will continue on Washington. Follow Washington until you reach Park Boulevard. This is 2.5 miles. Look for RC5 at this intersection. Intermediate level runners turn around here and head back for 5 MILES. 
-Everyone else will Veer RIGHT and run downhill through the Presidio Golf Course on Park Trail.
-Shortly after passing Mountain Lake Trail, you will see a RC6 in the middle of the paved path. Advanced level runners turn around here and head back for 6 MILES.
-Race level runners will run a bit further and veer RIGHT onto a paved pedestrian path. Follow this path until it connects to Wedemeyer St/Battery Caufield Rd.
-Run uphill for roughly 1/4 of a mile until you see RC7 in chalk. Turn around and head back for 7 miles!

Speed Workout Lowdown (7/9/15)

This week we're doing a variation on what we've done the past couple weeks.

We'll be doing 'fartlek loops' around the Marina Green! You have the option of doing 4, 6, or 8 loops.

Here's a link to the course...

Marina Fartlek Loop

We'll be alternating 200M Easy/200M Hard for the ENTIRE loop with a brief breather/break between each loop.

So, here's how it looks....

-200M Easy
-200M Hard
-200M Easy
-200M Hard
-200M Easy
-200M Hard.

Your 'recovery' will be 50% of the time it took you to complete the loop.

EG-If it takes you 6:00 to run the loop, your recovery is 3:00.

Having a watch/smart phone/app to track your time is pretty critical to executing this workout.

Spring Run Club Sunday Trail Run (7ish miles) 06/21/15

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. 
-Veer LEFT onto West Pacific Avenue and cross Arguello.
-Follow West Pacific Avenue past golf course and downhill.  
-Merge onto Mountain Lake Trail and follow underneath overpass. 
-Take a hairpin RIGHT turn after running underneath the overpass. 
-Follow Park Trail through golf course. 
-Turn LEFT on Washington and run along Washington Blvd.
-Connect with trail that runs parallel to Washington Blvd.
-Turn LEFT at pedestrian crosswalk to Immigrant Point Overlook.
-Head down the stairs and run to Lincoln Blvd.
-Cross Lincoln and turn RIGHT onto dirt trail. Veer LEFT onto Battery to Bluffs Trail.
-Follow Battery to Bluffs Trail until it ends. Turn around and head back to Immigrant Point Overlook.
-Cross the pedestrian crosswalk and turn LEFT onto Washington Blvd.
-Turn RIGHT onto Central Magazine Rd and merge onto Bay Area Ridge Trail. 
-Follow Bay Area Ridge Trail across Park Blvd. Continue on Bay Area Ridge Trail past Washington Blvd. 
-Cross Arguello Blvd. on Bay Area Ridge Trail and turn RIGHT. Veer LEFT onto Ecology Trail. 
-Follow Ecology Trail until it terminates in a parking lot behind the Presidio Inn.
-Follow chalk markings & head down a little flight of stairs just past the Presidio Inn and connect with Fernandez Street (there are signs at the bottom of the stairs).
-Follow Fernandez (it turns into Macarthur Ave after not too long) and then turn RIGHT to head up Lover's Lane. 
-Follow Lover's Lane until you see a sign for 'Liggett Ave'. Veer LEFT onto the dirt trail to connect to the 'wood line' portion of the trail.
-Follow the wood line trail all the way to the top and then turn right back onto the dirt trail and head back to Julius Kahn Park where the run started!

Tuesday Downtown Run (3-6 miles, 9/15/15)

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 Run Course Map.

Here is a brief description of the course:

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. Look for the street sign for ‘GREEN’. This is a hair over 1.5 miles. Beginner runners turn around here and head back for 3 miles!

Continue running along the Embarcadero. Look for the Hillstone Restaurant on the LEFT side of the Embarcadero at Embarcadero/Bay. This is 2 miles. Intermediate runners turn around here and head back for 4 miles!

Continue running along the Embarcadero until it turns into ‘Jefferson’. Run along Jefferson to the intersection of Jefferson/Powell. Look for the CVS Pharmacy on the left. This is 2.5 miles. Advanced runners turn around here and head back for 5 miles!

Run through Fisherman’s Wharf right to the edge of Aquatic Park. Once you reach the cul-de-sac at the edge of Fisherman’s Wharf/Aquatic Park, you’ve logged 3 miles. Race level runners turn around and head back to PSOAS for 6 MILES!

Tuesday Run @ A Runner's Mind (6/16/15)

We'll get things rolling with an easy 1/2 mile (approx) 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....
 
Tuesday ARM Run Course Map

Here's a description of said course...

-We'll head WEST on the dirt trail and head uphill. We'll veer RIGHT onto Ecology Trail.
-Follow Ecology Trail until it dumps you into a parking lot. Continue running straight and turn LEFT onto Moraga.
-Follow Moraga until you hit Montgomery. Turn RIGHT on Montgomery.
-Follow Montgomery past the Walt Disney Museum (on your left) and turn LEFT on Lincoln. 
-Shortly after you get on Lincoln you will see a RC3 in the middle of the path at Lincoln/Riley. Beginners turn around here and head back to Julius Kahn Park for THREE MILES!
-Everyone else continues on Lincoln towards the cemetery. Run past the cemetery and veer RIGHT onto the paved bikepath headed downhill.
-Cross McDowell and continue on the paved bikepath. Near the horse stables you will find a RC4. Intermediate runners will turn around here and head back to Julius Kahn Park for FOUR MILES!
-Advanced/Race level runners will continue on the paved bikepath that runs parallel to Lincoln. 
-At the intersection of Lincoln/Long, head DOWN Long Ave. About halfway down the hill you will see a RC5. Advanced runners will turn around here and head back to Julius Kahn Park for FIVE MILES!
-Race level runners will head down Long Ave and veer LEFT towards the base of the Golden Gate Bridge. Touch Hopper Hands at the base of the bridge and return to Julius Kahn Park for SIX MILES!   

I run because I am still here...

It is no longer a mile. It is a mountain. It hammers me every step of the way.

It is unmerciful. But, I have been here before. I grit my teeth and find what I need.

The sweat stings as I labor arduously up yet another staggering ascent. I grind and then a moment later, I stagger to the summit. I will return.

The beast rarely makes an appearance these days. Somewhere deep in the depths it stirs. I unchain it and it unleashes hell. Hell feels good.

For a moment, I am surging towards a personal best again. I smile through the pain. These furious seconds are not promised. I embrace them and say a silent prayer for more.

Lightheaded, punch-drunk, and careening, I try to find my bearings. I will feel this tomorrow and next week.

I tangle with my limits. I feel their hot breath right on my neck. They will catch me one day, but not today.

The body creaks and groans. It reminds me of all the things I have asked it to do and all the things I have failed to do for it. I apologize...yet again.

But, the things we have seen, the places we have gone. The adventures we've had. I wouldn't give up a moment of it. I say we go until the axles fall off.

I run because I am still here...

Spring Run Club Sunday Trail Run (4ish miles) 03/15/15

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. 
-Veer LEFT onto West Pacific Avenue and cross Arguello.
-Follow West Pacific Avenue past golf course and downhill.
-Merge onto Mountain Lake Trail and follow underneath overpass.
-Take a hairpin RIGHT turn after running underneath the overpass.
-Follow Park Trail through golf course. 
-Follow Park Trail to the Presidio Wine Bunkers!
-Turn around and head back to Julius Kahn Park for 4 miles!

Speed workout description (06/04/15)

If you're feeling the need for speed, I've got you covered tonight.

I'm introducing you to some 'fartlek' tonight. No, that's not a typo, nor does it have anything to do with flatulence.

Fartlek is considered 'speed play'. So, it's 'fun'. Keep this in mind :)

There is 'some' structure to this workout as you'll be doing 1/2 mile fartlek segments.

Essentially, what this looks like is you will run easy for 200M, hard for 200M, easy for 200M, and hard for 200M.

I will put down chalk markings for you to reference for transitioning from easy to hard and vice-versa.

Between each 1/2 mile fartlek segment, I will have you do a few drills which I will explain this evening.

You have the option of doing 4, 6, or 8 1/2 mile repeats tonight.

Here's a link to the actual fartlek 'course'....

Fartlek Course Map

Saturday Long Run Description (03/07/2015)

Here's a map link for you to reference:

Saturday's Run Course.

A few things to keep in mind for Sunday's run:

1)You will be running gradually uphill for the first half of your run! This course isn't terribly steep, but there is a GRADUAL uphill for much of the first half of the run. Keep this in mind as you may need to dial back your pacing a bit when you head out.

2)Watch your footing! There's a reasonable amount of this run that will take place on a dirt path/fire road. This means small rocks, tree roots(sometimes), and uneven ground at times. I don't want to see anyone take a tumble. Stay tuned in! This is particularly important for those of you who wear MP3 PLAYERS! Stay particularly alert on the RETURN when you will likely be a bit fatigued and traveling gradually DOWNHILL!

3)Water Stops. Roughly a mile into the run(not too far after you pass the Bison Paddocks on the left) there is water fountain on the LEFT adjacent to Lake Spreckles. Also there is a water fountain at the intersection of JFK/Transverse on the LEFT side of JFK. These descriptions will make more sense once you read my course description below.

Here is a description of our course:

Everyone will head NORTH from the Beach Chalet and promptly take a right turn to get onto JFK. You will run along the dirt path for about a quarter of a mile until you come to a stop sign. Turn LEFT at this stop sign at the pedestrian crosswalk onto the dirt path running along JFK.

You will continue running along this path for some time. As you close in on the first mile you will see the 'Bison Paddock' on your left. Shortly after you pass the paddock, you will see Lake Spreckles on the left. If you need water, cross the pedestrian crosswalk over to Lake Spreckles and you will see the water fountain on your left.

Continue running on the dirt path for close to a mile and you will eventually come to a 4 way stop at the intersection of JFK/Transverse. This is roughly 2 miles. If you cross over to the LEFT side of JFK, you will find another water fountain.

Continue running on the RIGHT side of the dirt path past JFK/Transverse for roughly a mile. You will see a stop sign and traffic joining JFK from 'Conservatory Way'. (this is just prior to the Flower Observatory) There is a pedestrian crosswalk here. THIS IS 3 MILES. Look for a 'RC3' in chalk. Beginners turn around here and head back to the Beach Chalet for 6 MILES!

EVERYONE ELSE WILL CROSS OVER TO THE LEFT SIDE OF JFK AT THIS CROSSWALK!

Run past the Flower Observatory and follow JFK all the way to STANYAN. This is a controlled intersection with traffic lights. Once you get to JFK/Stanyan, this is 3.5 miles. Intermediate runners will turn around here and head back to the Beach Chalet for 7 MILES!

Everyone else will run through the intersection of JFK/Stanyan and onto the panhandle (the strip of land that runs between Oak/Fell). Run on the RIGHT side of the Panhandle! You will run along the panhandle for roughly half a mile along OAK.

One block PAST Oak & Masonic (again, this is a controlled intersection with stoplights), keep your eyes peeled for OAK and CENTRAL. This is 4 MILES. Advanced runners will turn around here and head back to the Beach Chalet for 8 MILES!

Race level runners will continue running on Oak Street. Continue running parallel to Oak until you reach the intersection of OAK/SCOTT. This is 4.5 miles. Race level runners will turn around here and head back to the Beach Chalet. Upon reaching the Beach Chalet, you will have logged 9 MILES!

Epic Run Course Map/Description/Cheat Sheet (6ish miles) 05/24/15

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.   
-Continue running along the trail that runs parallel to Washington.
 -Turn right at crosswalk to Immigrant Point Overlook.

-At Immigrant Point Overlook take steps down to Lincoln Blvd/Battery to Bluffs Trail

-Cross Lincoln Blvd. Join Battery to Bluffs Trail and follow trail

-Continue onto California Coastal Trail underneath the Golden Gate Bridge. (2.6 miles approx)

-Re-Join Battery East Trail (paved pedestrian path).

-Follow paved path to intersection of Lincoln/Long Ave. Look for stop signs.

-Continue on Lincoln Ave and follow chalk/flour markings to Lincoln/McDowell Ave

-Run through intersection onto Park Trail and follow flour markings to Cemetery overlook. 

-Reconnect with Washington and merge onto Bay Area Ridge Trail. 

-After crossing Arguello, veer left onto Ecology Trail and follow flour markings back to the start for 6ish miles!