Speed workout description (7/16/15)

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

We continue with 'fartlek' intervals 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 and hard for 600M.

Between each 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 repeats tonight.

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

Fartlek Course Map

Saturday Long Run Course Map/Description (6/20/15)

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....
 
Saturday ARM Long 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.
-Continue on Moraga to the intersection of Moraga/Montgomery. Look for chalk arrows and the letters 'RC' along this stretch.
-Turn RIGHT on Montgomery until you reach Lincoln. 
-Turn LEFT on Lincoln. Continue running on Lincoln past the cemetery. 
-Look for chalk markings and veer RIGHT downhill on the paved path. 
-Continue on the paved path past the horse stables and continue running along Lincoln until you reach the intersection of Lincoln/Long.
-Make your way onto the paved pedestrian/bike path (aka-Battery Trail East) and head towards the Golden Gate Bridge.
-Get onto the pedestrian side of the Golden Gate Bridge. Shortly after the first tier of the bridge you will see a RC7 in chalk on the ground. Beginner runners turn around here and head back to Julius Kahn Park for 7 MILES!
-Everyone else will continue running across the bridge. 1/2 mile later just past the second tier of the bridge, you will see a RC8 in chalk on the ground. Intermediate runners turn around here and head back to Julius Kahn Park for 8 MILES!   
-Advanced and Race level runners will continue running across the bridge. Advanced level runners will turn around at the end of the bridge and head back to Julius Kahn Park for 9 MILES!   
-Race level runners will run through the parking lot and continue onto the trail that circles the visitor center. 
-The trail will intersect with Conzelman Road. Turn LEFT and head downhill. Follow Conzelman Road along the waterfront.
-Once you reach the intersection of Conzelman Road & Sommerville Road, turn around and head back to Julius Kahn for 11 MILES!






 

Run Club Trail Run (4ish miles)-6/19/16

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....

Sunday Trail Recovery Run 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.  
-Continue running down McDowell towards Old Mason Street.   
-At the bottom of the hill you will reach the intersection of McDowell and Old Mason Street.  
-Look for a 'RC4' in chalk at this intersection. Turn around here and head back to Julius Kahn for 4ish MILES!

Speed workout description (6/11/15)

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 400M and hard for 400M.

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

Sample Week of Training with Run Club

Monday
-Crosstraining on your own..

-Beginner-30 mins. crosstraining (swimming, spinning, cycling, elliptical, etc)
-Intermediate-35 mins. crosstraining (swimming, spinning, cycling, elliptical, etc)
-Advanced-40 mins. crosstraining (swimming, spinning, cycling, elliptical, etc)

Tuesday
-Maintenance run @ 6:30PM (Downtown, Presidio, Golden Gate Park)

-Beginner-2 miles easy
-Intermediate-3 miles easy
-Advanced-4 miles easy

Wednesday
-Bootcamp Downtown @ 6:30PM OR..

-Beginner-30 mins. crosstraining (swimming, spinning, cycling, elliptical, etc)
-Intermediate-35 mins. crosstraining (swimming, spinning, cycling, elliptical, etc)
-Advanced-40 mins. crosstraining (swimming, spinning, cycling, elliptical, etc)

Thursday
-Speedwork @ 6:30PM (Marina) OR run on your own..

-Beginner-2 miles easy
-Intermediate-3 miles easy
-Advanced-4 miles easy

Friday
-REST

Saturday
-Long run @ 9:30AM (various locations)

-Beginner-4 miles easy
-Intermediate-5 miles easy
-Advanced-6 miles easy

Sunday
-Trail run @ 9:30AM (Presidio)

-All levels-4 miles

Tuesday Run @ A Runner's Mind (07/14/15)

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....

Tuesday Run 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.
-Beginnners turn around at the intersection of Lincoln/McDowell and return to Julius Kahn for 3 MILES (*Note-This is actually a bit more than 3 miles).
-Everyone else will continue running down McDowell towards Old Mason Street. 
-At the bottom of the hill you will reach the intersection of McDowell and Old Mason Street. Intermediate runners will turn around here and head back to Julius Kahn for 4 MILES!
-Advanced and Race level runners will turn RIGHT on Old Mason Street and run along the paved pedestrian path towards Sports Basement. 
-When you are directly across from the Sports Basement parking lot, look for an RC5 in chalk in the middle of the path. Advanced runners will turn around here and head back to Julius Kahn for 5 MILES!  
-Race level runners will continue running along Old Mason Street towards the Marina. Shortly after you pass East Beach (this is on your left), look for an RC6 in chalk in the middle of the path. Turn around here and head back to Julius Kahn for 6 MILES!  

Sunday Trail Run (6 Miles)-(03/20/16)

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.   
-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 paved path uphill through the Presidio Golf Course.
-Run through Golf Course via path until you run into Washington

-Turn LEFT onto the dirt path that runs parallel to Washington. 

-Follow this dirth path to the intersection of Washington/Battery Caufield Road

-Veer RIGHT onto the dirt trail on the other side of Washington.

-Follow this trail 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 until you reach the top of the stairs that are adjacent to Lincoln.

-Turn around here and head back for SIX MILES!