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!