Saturday Long Run (9-13 miles)-07/09/16

We'll get things rolling with an easy 1/4 mile warmup run to Julius Kahn Park.  

We'll segue into some range of motion drills and then continue with our run towards the Marina/Embarcadero

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

Here's a description of said course...

-Descend from Julius Kahn Park to Portola St. Follow Portola to MacArthur Ave. 
-Turn RIGHT on MacArthur Ave and follow to Presidio Ave.
-Veer RIGHT on Presidio Ave towards Lincoln Ave. 
-Turn LEFT on Lincoln. Run briefly along Lincoln and then turn RIGHT on Girard. 
-Follow Girard to the Marina. Girard turns into Marina Boulevard. 
-Cross over to the other side of Marina Blvd and continue towards Ft. Mason
-Crest Ft. Mason Hill and descend into Aquatic Park. 
-Run through Fisherman's Wharf and onto the Embarcadero. 
-At Embacadero/Chestnut (near Pier 33 on the left), you will have logged 4.5 MILES. Look for a RC9 in chalk. Beginners turn around here and head back to Julius Kahn for 9 MILES!
 -Everyone else will continue along the Embarcadero. At Embarcadero/Broadway (just past the Exploratorium, Pier 7 on the left), you will  have logged 5 MILES. Look for a RC10 in chalk on the ground. Intermediate runners will turn around here and head back to Julius Kahn for 10 MILES!
-Advanced and Race level runners will continue running toward the Ferry Building. 
-Run all the way to the end of the Ferry Building (Embarcadero/Mission). This is 5.5 miles. Advanced runners turn around here and head back to Julius Kahn for 11 MILES!
-Race level runners continue along the Embarcadero for another mile until you reach Embarcadero/Townsend. This is 6.5 miles. Turn around here and head back to Julius Kahn for 13 miles!