Saturday Long Run (8-11 miles)-01/09/2016

We'll get things rolling with an easy 1/2 mile (approx) warmup run towards the Presidio Golf Course from A Runner's Mind (3575 Sacramento St). 

We'll do some range of motion drills 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 run along Mountain Lake Trail adjacent to the Presidio Golf Course underneath the 19t Ave/Park Presidio 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 after running through the Golf Course and then take an immediate RIGHT onto Park Boulevard.

-Make your way onto Park Trail and follow this trail downhill to the intersection of Lincoln/Mcdowell.

-Cross Lincoln and continue downhill via McDowell (the LEFT side) for about 200-300 meters.

-Turn LEFT onto the paved path. Follow the paved path past the horse stables and underneath the overpass.

-The paved path turns into Battery Trail East at the intersection of Lincoln/Long. 

-Follow this path towards the Golden Gate Bridge. 

-Once you've reached the pedestrian side of the bridge, you have logged 3.5 MILES. Keep running!

-Continue running on the pedestrian side of the bridge. Roughly 300 meters past the first tier of the bridge, look for a RC8 in chalk on the path. Beginner runners will turn around here and head back to A Runner's Mind for 8 MILES! 

-All other runners will continue running across the bridge. 

-1/2 a mile later, you will see a RC9 in chalk on the path. Intermediate runners turn around here and head back to A Runner's Mind for 9 MILES!

-Advanced and Race level runners will continue all the way across the bridge to the Visitor Center. Once you've reached the Visitor Center, you will have logged 5 miles. Advanced runners will turn around here and head back to A Runner's Mind for 10 MILES!
-Race level runners will run a full loop around the visitor center and then turn around and head back to A Runner's Mind for 11 MILES!

Tuesday Downtown Run (3-6 miles), 06/21/16

Tuesday's downtown run launches at PSOAS Massage/Bodywork at 333 3rd Street between Folsom/Harrison.

If you need to use the restroom, change, and/or store some personal items, head up to PSOAS in Suite 205.

Here's a link to the course map-

Tuesday's 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 drugstore 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!

Saturday Long Run (9/19/15, 6-10 miles)

We'll get things rolling with an easy 1/4 mile (approx) warmup run to Jordan Ave.  

We'll segue into some range of motion drills and then continue with our run towards Golden Gate Park!

 
Here's a link to the course map....
 
Saturday ARM Long Run Course Map

Here's a description of said course...

-Launch from A Runner's Mind. Turn LEFT on Cherry across California Street and continue onto Jordan Ave. Look for chalk arrows/markings.
-Continue on Jordan Ave. to Geary. Take a 'slight' left and run across Geary on Stanyan St.
-Follow Stanyan to the intersection of JFK/Stanyan (big, controlled intersection with stoplights)
-Turn RIGHT on JFK and continue running into Golden Gate Park. This is just under 1.5 miles into the run. 
-Continue running through Golden Gate Park until you run under the overpass and reach the intersection of JFK/Transverse. This is a controlled intersection (four way stop). This is 3 miles. Beginners will turn around here and head back to A Runner's Mind for SIX MILES!
-Everyone else will continue running along JFK past JFK/Transverse.
-1/2 a mile later you will reach JFK/30th Ave. Intermediate runners will turn around here and head back to A Runner's Mind for SEVEN MILES!    
-Advanced/Race level runners will continue running on JFK (move over to the LEFT side of JFK).
-1/2 a mile later you will reach the intersection of JFK/Chain of Lakes Drive East. Advanced runners will turn around here and head back to A Runner's Mind for EIGHT MILES!  
-Race level runners will continue on JFK towards the Great Highway. Turn LEFT on the Great Highway until you reach the Beach Chalet. Race level runners will turn around here and head back to A Runner's Mind for TEN MILES!

Speed workout description

Tonight's workout includes a little bit of everything.

We'll be doing some fartlek (speedplay), some biomechanics/form drills, lunges, squats, a litany of core drills, and more.

At a high level we'll do fartlek for 1/4 of a mile followed by a series of time based drills.

We'll do another 1/4 mile of fartlek and again do a series of time based drills. The entire workout will last roughly an hour.

All of this will be done around the Marina Green (3/4 of a mile).

Here's a map for your reference....

Marina Green Speed Workout Map

Saturday Long Run (5-8 miles)-03/12/16

We'll get things rolling with an easy 1/2 mile (approx) warmup run towards the Presidio Golf Course from A Runner's Mind (3575 Sacramento St). 

We'll do some range of motion drills 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 run along Mountain Lake Trail adjacent to the Presidio Golf Course underneath the 19t Ave/Park Presidio overpass. Continue on the paved path for 200-300 meters.
-Look for a 'RC' directing you RIGHT onto a narrow, paved pedestrian path. 
-Continue on this path for roughly 1/4 of a mile. Look for a 'RC' directing you to head downhill onto a trail. Follow this trail to Lobos Creek Trail.
-Lobos Creek Trail will eventually terminate at El Camino Del Mar. This is 2.5 miles. Beginners will turn around here and head back to A Runner's Mind for FIVE MILES!
-Everyone else will continue on El Camino Del Mar towards Seacliff. Look for chalk markings with 'RC' directing you where to go!
-Upon reaching El Camino Del Mar/30th you will have logged 3 miles. Intermediate runners will turn around here and head back to A Runner's Mind for SIX MILES!
-Advanced and Race level runners will continue on El Camino Del Mar onto Land's End Trail. Roughly 1/4 of a mile after getting on the trail, you will see a flour arrow directing you back. This is 3.5 miles. Advanced runners will turn around here and head back to A Runner's Mind for SEVEN MILES!
-Race level runners will continue for another half mile until you encounter a flour arrow directing you back. This is 4 miles. Race runners will turn around here and head back to A Runner's Mind for EIGHT MILES!