Hills (AKA-'developmental opportunities'). Love them or hate them, but you can't run in San Francisco and avoid them. The great news – running hills builds strength, improves speed, and develops mental fortitude, aka what I like to call GRIT. Join me and let's get GRITTY!
Tonight’s workout is accessible for runners of all levels. After a 2 mile warm-up, we’ll do hill repeats at Stanyan Street, running from the base of Fell St to Fulton St. Coach Toby will provide guidance before the run on how to best execute the workout.
Workout:
2M warm up
.2M hill repeats
1/2M cool down
2M warm up
https://www.mapmyrun.com/routes/view/2262804211
Hill repeats
https://www.mapmyrun.com/routes/view/2262810670
Warm up & cool down:
-Exiting the stadium’s west gate, we’ll turn right and run as a group to the Panhandle on the paved sidewalk path that runs along the right side of Kezar Drive. This will take us to Stanyan and Oak streets
-Cross Stanyan Street then make a left to get onto the Panhandle. We’ll do a clockwise loop from here, running along the paved Panhandle path in a clockwise direction.
-Running along the Fell Street side, cross Masonic Ave, continue to the end of the Panhandle, making a right on Baker Street. Right on Oak Street, back to Stanyan Street.
-After completing the loop, make a right and proceed to the corner of Fell and Stanyan Streets. This will be the starting location for the hill repeats. After the workout, we will return to the stadium the way we came.
Thursday, December 27, 2018
Thursday, December 20, 2018
Wildcard Run (TRIED. TRUE. TEMPO!)-12/20/2018
TRIED. TRUE.TEMPO!
From Coach Toby:
Long runs are great for building endurance. Tempo runs give us the opportunity to focus on improving speed. Tonight we focus on the latter.
I often incorporate this type of short tempo session into my run commutes home from work, work travel, and short Sunday afternoon or evening “weekend wrap-up” runs. I LOVE the challenge and I really appreciate that they only take 30-45 minutes of my time. Small investment. Big gains.
Tempo running is a type of workout where after an easy-pace warm-up, you ease in to a “comfortable hard” pace for a prescribed distance or amount of time. This isn’t an all out sprint or race; think more of along the lines of running at a pace 30 seconds slower than your 5K race pace.
Tonight’s workout:
- 1 mile warm-up
- 2 mile tempo (comfortably hard pace) – start at 10th Ave and JFK, finish at MLK and 9th Ave
- Cool down run back to Kezar Stadium
(approximately 3.5 miles total)
Route: http://www.mapmyrun.com/routes/view/2106032191
Please review the route via the link beforehand. I’ll go over the route with you before we get started.
Reminder: It’s headlamp season. When running in the dark, see and be seen. Wear bright and reflective clothes. Run safe!
Tried. True. Tempo. Let’s do it!
From Coach Toby:
Long runs are great for building endurance. Tempo runs give us the opportunity to focus on improving speed. Tonight we focus on the latter.
I often incorporate this type of short tempo session into my run commutes home from work, work travel, and short Sunday afternoon or evening “weekend wrap-up” runs. I LOVE the challenge and I really appreciate that they only take 30-45 minutes of my time. Small investment. Big gains.
Tempo running is a type of workout where after an easy-pace warm-up, you ease in to a “comfortable hard” pace for a prescribed distance or amount of time. This isn’t an all out sprint or race; think more of along the lines of running at a pace 30 seconds slower than your 5K race pace.
Tonight’s workout:
- 1 mile warm-up
- 2 mile tempo (comfortably hard pace) – start at 10th Ave and JFK, finish at MLK and 9th Ave
- Cool down run back to Kezar Stadium
(approximately 3.5 miles total)
Route: http://www.mapmyrun.com/routes/view/2106032191
Please review the route via the link beforehand. I’ll go over the route with you before we get started.
Reminder: It’s headlamp season. When running in the dark, see and be seen. Wear bright and reflective clothes. Run safe!
Tried. True. Tempo. Let’s do it!
Thursday, December 13, 2018
Wildcard Run (Thursday Night Wildcard Run 4-Mile Recovery Discovery)-12/13/2018
From Coach Toby.....
Whether cooling your jets from a weekend of racing in Honolulu or with Krampus in the Presidio, or you are well rested and looking for a quality workout to increase strength and endurance, tonight’s wildcard is for you.
Route: https://www.mapmyrun.com/routes/view/2287961389
This four miler includes park, city streets, and a short trail diversion at Tank Hill to capture a nighttime panoramic view of the city. Headlamps a must! And cha ching. You’ll also add almost 500 feet to your weekly climbing totals.
Directions: Please review the route map via the posted link above.
-Exiting the stadium’s west entrance, head north and cross Kezar Drive at the traffic light into Golden Gate Park via MLK Jr Drive.
-Stay on the paved pedestrian path to the right of MLK. MLK will intersect Bowling Green Drive just shortly after we enter the park.
-Cross over Bowling Green and turn left to stay on MLK. Continue on the right-side paved path on MLK for less than a ¼ mile to 7th Ave.
-Left onto 7th Avenue. Exit the park at Lincoln and continue straight on 7th Avenue
-Left onto Clarendon Avenue (traffic light, busy intersection!)
-Stay on the sidewalk on the left side of Clarendon. Steady climb all the way to Tank Hill.
-Left turn onto steps up to Tank Hill. Grab a view, and maybe a team shot w/flash.
-Back to Clarendon. Clarendon turns into Twin Peaks Blvd.
-Left onto Clayton St
-Left onto Frederick St
-Right onto Arguello Blvd (after passing Kezar Stadium) to get back to Kezar’s west entrance/our start.
Thursday, December 06, 2018
Wildcard Run (4M GG PARK FA LA LA LA FARTLEK)-12/06/18
Let’s brighten up our winter running with a stroll through Golden Gate Park. There couldn’t be a better night for holiday lights.
Enjoy a four-mile run with or without a “fartlek” component. Coach Toby will provide guidance on how to tackle the latter if you choose to cruise Swedish-style.
Fartlek, Swedish for “speed play” is a type of running that varies pace between fast and slow. It’s accessible and recommended for all, and provides many training benefits. It’s also a fun word to say, especially during this time of the year. “Fa la la la ____ !”
Route: https://www.mapmyrun.com/routes/view/1999610189
Directions below:
- Exit the stadium’s west entrance and turn right
- At Kezar Drive turn right and run along the sidewalk to Stanyan and Oak.
- Cross Stanyan St and then left at Oak St to get onto the Panhandle. We’ll now do a FULL counter-clockwise loop around the Panhandle.
- Run along the paved path along Oak St. This is the sidewalk on the right side of the Panhandle.
- Cross Masonic St and continue to the end of the Panhandle at Baker St.
- Turn left at Baker St., then left again onto Fell St, taking the paved path all the way back to Stanyan St.
- At Stanyan St, cross into Golden Gate Park on the north side of the street and run west along JFK Drive on the sidewalk. Enjoy the holiday tree lighting and the winter season light show as you pass the Conservatory of Flowers.
- After crossing the 8th Avenue intersection on the right, use the pedestrian crosswalk to turn left onto Hagiwara Tea Garden Drive.
- Run on the paved path passing the de Young Museum on the right and until the path ends at MLK Jr Drive.
Turn left onto MLK Jr. Drive.
- Running on the sidewalk, pass Music Concourse Way and Nancy Pelosi Drive on your left
- Turn left just before the 9th Avenue and Lincoln Way stoplight to stay on MLK Jr. Drive.
- Stay on the paved path on the left side of MLK Jr. Drive until the intersection with Bowling Green Drive.
- Turn right to stay on MLK Jr. Drive. You will be exiting the park here.
- Cross Kezar Drive to return to Kezar Stadium. DONE.
High fives all around! Let’s rally for a short 3 min cool down walk together to Kezar Pub for post-run holiday season shenanigans
Enjoy a four-mile run with or without a “fartlek” component. Coach Toby will provide guidance on how to tackle the latter if you choose to cruise Swedish-style.
Fartlek, Swedish for “speed play” is a type of running that varies pace between fast and slow. It’s accessible and recommended for all, and provides many training benefits. It’s also a fun word to say, especially during this time of the year. “Fa la la la ____ !”
Route: https://www.mapmyrun.com/routes/view/1999610189
Directions below:
- Exit the stadium’s west entrance and turn right
- At Kezar Drive turn right and run along the sidewalk to Stanyan and Oak.
- Cross Stanyan St and then left at Oak St to get onto the Panhandle. We’ll now do a FULL counter-clockwise loop around the Panhandle.
- Run along the paved path along Oak St. This is the sidewalk on the right side of the Panhandle.
- Cross Masonic St and continue to the end of the Panhandle at Baker St.
- Turn left at Baker St., then left again onto Fell St, taking the paved path all the way back to Stanyan St.
- At Stanyan St, cross into Golden Gate Park on the north side of the street and run west along JFK Drive on the sidewalk. Enjoy the holiday tree lighting and the winter season light show as you pass the Conservatory of Flowers.
- After crossing the 8th Avenue intersection on the right, use the pedestrian crosswalk to turn left onto Hagiwara Tea Garden Drive.
- Run on the paved path passing the de Young Museum on the right and until the path ends at MLK Jr Drive.
Turn left onto MLK Jr. Drive.
- Running on the sidewalk, pass Music Concourse Way and Nancy Pelosi Drive on your left
- Turn left just before the 9th Avenue and Lincoln Way stoplight to stay on MLK Jr. Drive.
- Stay on the paved path on the left side of MLK Jr. Drive until the intersection with Bowling Green Drive.
- Turn right to stay on MLK Jr. Drive. You will be exiting the park here.
- Cross Kezar Drive to return to Kezar Stadium. DONE.
High fives all around! Let’s rally for a short 3 min cool down walk together to Kezar Pub for post-run holiday season shenanigans
Thursday, November 29, 2018
Wildcard Run (BUENA VISTA PARK AFTER DARK)-11/29/18
Welcome to our first Wildcard run! We’ll ease into the season with a visit to Buena Vista Park. Don’t worry, we won’t venture into the forest, but please do wear your headlamp and reflective gear. That goes for tonight and every Wildcard we’ll do together.
Facts:
Est. in 1867, Buena Vista Park is the oldest park in SF
A barren 36-acre hill was forested (and in more modern times reforested) with eucalyptus, cypress, and pine trees. Arbor Day win for SF school children.
When the city mass-relocated its cemeteries south to Colma, unclaimed tombstones were used for gutters in the park
Hippy Heritage. Enough’s enough! In the fall of 1967 after the Summer of Love, Haight neighborhood merchants staged a mock “Death of the Hippies” funeral here
Workout:
-3/4M warm up (easy pace)
-3 laps around the perimeter of Buena Vista Park (clockwise, counterclockwise, clockwise) – each approx 1M
-3/4M cool down
Links:
Warm Up/Cool Down
https://www.mapmyrun.com/routes/view/2330532064
Buena Vista Park Perimeter
https://www.mapmyrun.com/routes/view/2330533051
Directions:
- Exit Kezar Stadium's west entrance and turn left
- At Frederick St, turn left.
- Run to the very end of Frederick St, where it intersects with Buena Vista Ave West
- Cross street to Buena Vista Park.
- This is your start and finish for each loop around the perimeter of the park
- Run each loop along the sidewalk, and not on the road.
- Return to Kezar Stadium the way you came, via Frederick St
Facts:
Est. in 1867, Buena Vista Park is the oldest park in SF
A barren 36-acre hill was forested (and in more modern times reforested) with eucalyptus, cypress, and pine trees. Arbor Day win for SF school children.
When the city mass-relocated its cemeteries south to Colma, unclaimed tombstones were used for gutters in the park
Hippy Heritage. Enough’s enough! In the fall of 1967 after the Summer of Love, Haight neighborhood merchants staged a mock “Death of the Hippies” funeral here
Workout:
-3/4M warm up (easy pace)
-3 laps around the perimeter of Buena Vista Park (clockwise, counterclockwise, clockwise) – each approx 1M
-3/4M cool down
Links:
Warm Up/Cool Down
https://www.mapmyrun.com/routes/view/2330532064
Buena Vista Park Perimeter
https://www.mapmyrun.com/routes/view/2330533051
Directions:
- Exit Kezar Stadium's west entrance and turn left
- At Frederick St, turn left.
- Run to the very end of Frederick St, where it intersects with Buena Vista Ave West
- Cross street to Buena Vista Park.
- This is your start and finish for each loop around the perimeter of the park
- Run each loop along the sidewalk, and not on the road.
- Return to Kezar Stadium the way you came, via Frederick St
Thursday, November 01, 2018
Wildcard Run (SUNDOWN IN THE SUNSET-SECRET STEPS CIRCUIT)-11/01/2018
Tonight’s workout location may be an unknown gem to many San Franciscans, but it’s no secret to Run Club that including climbing and descending stairs in our training makes us stronger and faster on the road or on the trail.
After a 10-minute warm up at the stadium, we’ll run over to the Hidden Garden Steps (location: 16th Ave and Kirkham) in the Inner Sunset for our workout.
After we are done we’ll do a cool-down run, retracing our steps back to Kezar. Join me, Matt and the rest of the team at Kezar Pizzetta across the street afterwards! Check out the course map....
https://www.mapmyrun.com/routes/view/2304607870
Directions:
-Exit Kezar Stadium and turn left
-Cross Frederick Street and turn right
-Frederick Street turns into Lincoln Way
-Left onto 8th Avenue
-Right onto Kirkham St
-Stop at 16th Avenue and Kirkham (Hidden Garden Tiled Steps)
The steps circuit begins here. Head up the steps.
At the top, make a left onto Lawton Street. Run to 15th Avenue.
Turn left, heading down the steps back to Kirkham Street.
Make a left onto Kirkham Street and head back to 16th Avenue. Repeat (3x)
After a 10-minute warm up at the stadium, we’ll run over to the Hidden Garden Steps (location: 16th Ave and Kirkham) in the Inner Sunset for our workout.
After we are done we’ll do a cool-down run, retracing our steps back to Kezar. Join me, Matt and the rest of the team at Kezar Pizzetta across the street afterwards! Check out the course map....
https://www.mapmyrun.com/routes/view/2304607870
Directions:
-Exit Kezar Stadium and turn left
-Cross Frederick Street and turn right
-Frederick Street turns into Lincoln Way
-Left onto 8th Avenue
-Right onto Kirkham St
-Stop at 16th Avenue and Kirkham (Hidden Garden Tiled Steps)
The steps circuit begins here. Head up the steps.
At the top, make a left onto Lawton Street. Run to 15th Avenue.
Turn left, heading down the steps back to Kirkham Street.
Make a left onto Kirkham Street and head back to 16th Avenue. Repeat (3x)
Thursday, October 25, 2018
Wildcard Run (The Positives of Being Negative-3 Mile Progression Run)-10/25/18
From Coach Toby...
Running negative splits. Join me tonight to learn about how this race strategy may help yield you faster results come race day – and even a PR. (Personal Record)
After last week’s hills, we’re taking it back to the flatlands. After a 10-15 minute warm up in Golden Gate Park, runners will do 3 one-mile Panhandle repeats, running each mile progressively faster than the last.
I’ll provide instruction/guidance for how to approach the pacing. After we are done, we’ll finish things off with a one mile cool down jog back to the stadium.
Wear your headlamp and if you wish to track your pace and splits, bring a watch too. As always, post-workout dinner & drinks for those interested!
Warm up/cool down:
https://www.mapmyrun.com/routes/view/2296817728
-Exiting the stadium, turn right and proceed to the stoplight at Kezar Drive.
-Cross Kezar Drive onto MLK Jr Drive.
-At intersection with Bowling Green, cross street and turn right.
-Cross over Bowling Green at crosswalk. You are now running on the right side path.
-At intersection with JFK Drive, cross street and turn right
-Cross Stanyan then right to reach the Panhandle
-The start and finish of each loop is here at Oak/Fell and Stanyan
One mile(ish) repeats:
https://www.mapmyrun.com/routes/view/2296777222
At Stanyan and Oak, run along the paved path clockwise. Fell St, right on Masonic, right on Oak, back to Stanyan. Repeat 3x. Each loop is .96 mile, so approximately 1 mile.
Running negative splits. Join me tonight to learn about how this race strategy may help yield you faster results come race day – and even a PR. (Personal Record)
After last week’s hills, we’re taking it back to the flatlands. After a 10-15 minute warm up in Golden Gate Park, runners will do 3 one-mile Panhandle repeats, running each mile progressively faster than the last.
I’ll provide instruction/guidance for how to approach the pacing. After we are done, we’ll finish things off with a one mile cool down jog back to the stadium.
Wear your headlamp and if you wish to track your pace and splits, bring a watch too. As always, post-workout dinner & drinks for those interested!
Warm up/cool down:
https://www.mapmyrun.com/routes/view/2296817728
-Exiting the stadium, turn right and proceed to the stoplight at Kezar Drive.
-Cross Kezar Drive onto MLK Jr Drive.
-At intersection with Bowling Green, cross street and turn right.
-Cross over Bowling Green at crosswalk. You are now running on the right side path.
-At intersection with JFK Drive, cross street and turn right
-Cross Stanyan then right to reach the Panhandle
-The start and finish of each loop is here at Oak/Fell and Stanyan
One mile(ish) repeats:
https://www.mapmyrun.com/routes/view/2296777222
At Stanyan and Oak, run along the paved path clockwise. Fell St, right on Masonic, right on Oak, back to Stanyan. Repeat 3x. Each loop is .96 mile, so approximately 1 mile.
Thursday, October 18, 2018
Saturday Long Run Course Map/Description-10/20/18
Here is a link to the course map for Saturday:
We’re logging between 10-13 miles. Here’s a course description for you:
-Everyone will head NORTH along the Marina towards the Warming Hut. Roughly half a mile into our run (near Baker Street) we will make a RIGHT TURN and cross through the volleyball court area into the Yacht Club parking lot and TURN LEFT onto the Marina Promenade. This is a gravel/dirt path that heads towards the Warming Hut.
-Upon reaching the Warming Hut(roughly 2 miles), you will run past the Warming Hut and take an IMMEDIATE left to head towards LONG AVENUE. Long Avenue is effectively a short hill that heads up towards Lincoln.
Everyone will head up Long Avenue along the shoulder until you reach a stop sign. This is LINCOLN.Take a right on to the paved cyclist/pedestrian path and follow this path to your right. Stick to this path as it heads towards the Golden Gate Bridge. Make sure that you are on this path and NOT on Lincoln. You do not want to be running on Lincoln for this course.
You will follow the path for roughly 1/2-3/4 of a mile. There will be a few points at which the path may fork, but stick to the MAIN path. You will soon see the Golden Gate Bridge approaching.
You will reach a point where you can continue running and run underneath the bridge or take a hairpin LEFT and wind your way up to the pedestrian side of the bridge. You want to do the LATTER and turn left and head onto the pedestrian side of the bridge.
PLEASE BE CAREFUL! THERE ARE TYPICALLY A REASONABLE NUMBER OF TOURISTS WHO AREN’T PAYING ATTENTION. BE SMART AND BE POLITE IF YOU NEED TO GET AROUND SOMEONE.
Everyone will continue to the end of the bridge to the Visitor Center. This is 4.5 MILES. Stop here to grab some water, use the restroom, and/or take a gel, clif shot, etc. Everyone will turn around here and return to the monkey bars.
Upon return to the monkey bars, you will have logged 9 MILES!
Everyone will continue running SOUTH along the Marina towards our favorite hill by the Marina Safeway. Upon cresting Fort Mason Hill, Beginner level runners will turn around here and head back to the monkey bars for 10 MILES.
Everyone else will head down the other side of Fort Mason Hill and head ALL the way to the end of Aquatic Park at the edge of Fisherman’s Wharf. Intermediate level runners turn around here and head back to the monkey bars for 11 MILES.
Advanced and Race level runners will continue into Fisherman’s Wharf. As always, beware of tourists! Run to the intersection of Jefferson/Powell. Advanced level runners will turn around here and head back to the monkey bars for 12 MILES.
Race level runners will continue running along the Embarcadero. Run to the intersection of Embarcadero/Bay. Look for the ‘Hillstone’ Restaurant on the right. Turn around here and head back to the monkey bars for 13 MILES!
Wildcard Run (4 Mile Recovery Discovery)-10/18/18
From Coach Toby:
Whether you are cooling your jets for this weekend’s long run or looking for a quality workout to increase strength and endurance, tonight’s wildcard is for you.
Pre-run: I’ll break down “recovery running” – including debunking the popular myth that a recovery run’s sole purpose is only to well, help you recover. Not true! They can do so much more to enhance your training and running fitness. I’ll also provide guidance for all levels of runners on how to approach the workout.
Route: https://www.mapmyrun.com/routes/view/2287961389
This four miler includes park, city streets, and a short trail diversion at Tank Hill to capture a nighttime panoramic view of the city. Headlamps are a must! And cha ching! You’ll also add almost 500 feet to your weekly climbing totals.
Directions: Please review the route map via the posted link above.
-Exiting the stadium’s west entrance, head north and cross Kezar Drive at the traffic light into Golden Gate Park via MLK Jr Drive.
-Stay on the paved pedestrian path to the right of MLK. MLK will intersect Bowling Green Drive just shortly after we enter the park.
-Cross over Bowling Green and turn left to stay on MLK. Continue on the right-side paved path on MLK for less than a ¼ mile to 7th Ave.
-Left onto 7th Avenue. Exit the park at Lincoln and continue straight on 7th Avenue
-Left onto Clarendon Avenue (traffic light, busy intersection)
-Stay on the sidewalk on the left side of Clarendon
-Steady climb all the way to Tank Hill.
-Left turn onto steps up to Tank Hill. Grab a view, and maybe a team shot w/flash.
-Back to Clarendon. Clarendon turns into Twin Peaks Blvd.
-Left onto Clayton St
-Left onto Frederick St
-Right onto Arguello Blvd (after passing Kezar Stadium) to get back to Kezar’s west entrance/our start.
-Done!
Whether you are cooling your jets for this weekend’s long run or looking for a quality workout to increase strength and endurance, tonight’s wildcard is for you.
Pre-run: I’ll break down “recovery running” – including debunking the popular myth that a recovery run’s sole purpose is only to well, help you recover. Not true! They can do so much more to enhance your training and running fitness. I’ll also provide guidance for all levels of runners on how to approach the workout.
Route: https://www.mapmyrun.com/routes/view/2287961389
This four miler includes park, city streets, and a short trail diversion at Tank Hill to capture a nighttime panoramic view of the city. Headlamps are a must! And cha ching! You’ll also add almost 500 feet to your weekly climbing totals.
Directions: Please review the route map via the posted link above.
-Exiting the stadium’s west entrance, head north and cross Kezar Drive at the traffic light into Golden Gate Park via MLK Jr Drive.
-Stay on the paved pedestrian path to the right of MLK. MLK will intersect Bowling Green Drive just shortly after we enter the park.
-Cross over Bowling Green and turn left to stay on MLK. Continue on the right-side paved path on MLK for less than a ¼ mile to 7th Ave.
-Left onto 7th Avenue. Exit the park at Lincoln and continue straight on 7th Avenue
-Left onto Clarendon Avenue (traffic light, busy intersection)
-Stay on the sidewalk on the left side of Clarendon
-Steady climb all the way to Tank Hill.
-Left turn onto steps up to Tank Hill. Grab a view, and maybe a team shot w/flash.
-Back to Clarendon. Clarendon turns into Twin Peaks Blvd.
-Left onto Clayton St
-Left onto Frederick St
-Right onto Arguello Blvd (after passing Kezar Stadium) to get back to Kezar’s west entrance/our start.
-Done!
Thursday, October 11, 2018
Wildcard Run (TRIED. TRUE.TEMPO. Golden Gate Park Tempo Run)-10/11/18
From Coach Toby:
Tempo runs. They improve mental toughness. They build strength. They make you faster.
Every runner can do them. Every runner should do them.
I often incorporate this type of short tempo session into my run commutes home from work, work travel, and short Sunday afternoon or evening “weekend wrap-up” runs.
I LOVE the challenge and I really appreciate that they only take 30-60 minutes of my time. Small investment. Big gains.
For those unfamiliar, tempo running (sometimes called lactate threshold running) is a type of run where after an easy-pace warm-up, you ease in to a “comfortably hard” pace for a prescribed distance or amount of time.
Tonight’s workout:
-10-15 min warm up
-2 miles tempo (comfortably hard)
-Cool down run back to Kezar Stadium (approximately 3.5 miles total)
Route: http://www.mapmyrun.com/routes/view/2106032191
Reminder: It’s headlamp season. The sun sets at 6:37pm this eve and will continue to say goodnight earlier each and every night. When running in the dark, see and be seen. Wear bright and reflective clothes. Run fast. Run fun. Run safe.
Tried. True. Tempo. Let’s do it!
Tempo runs. They improve mental toughness. They build strength. They make you faster.
Every runner can do them. Every runner should do them.
I often incorporate this type of short tempo session into my run commutes home from work, work travel, and short Sunday afternoon or evening “weekend wrap-up” runs.
I LOVE the challenge and I really appreciate that they only take 30-60 minutes of my time. Small investment. Big gains.
For those unfamiliar, tempo running (sometimes called lactate threshold running) is a type of run where after an easy-pace warm-up, you ease in to a “comfortably hard” pace for a prescribed distance or amount of time.
Tonight’s workout:
-10-15 min warm up
-2 miles tempo (comfortably hard)
-Cool down run back to Kezar Stadium (approximately 3.5 miles total)
Route: http://www.mapmyrun.com/routes/view/2106032191
Reminder: It’s headlamp season. The sun sets at 6:37pm this eve and will continue to say goodnight earlier each and every night. When running in the dark, see and be seen. Wear bright and reflective clothes. Run fast. Run fun. Run safe.
Tried. True. Tempo. Let’s do it!
Thursday, October 04, 2018
Wildcard Run (Chase the Setting Sun)-10/04/2018
CHOICES: RUNNING BORING VS. RUNNING WILD
From Coach Toby:
A lifetime of running. A few lessons learned and epiphanies:
1. Running doesn’t have to be boring.
2. Our runner’s bodies will adapt to the demands and stresses we place upon them.
3. Sometimes we get in a rut. Ruts are never deep and are easy to jump out of.
4. Mornings. The early bird gets the worm. Evenings. Chase the setting sun.
Pre-run: Coach Toby will share how variety can spice up your running life and how it might help put you in front of the pack on race day.
He will also give suggestions for runners of all levels on how to approach this fun, challenging and incredibly gorgeous five-mile run. Check out the course map below...
https://www.mapmyrun.com/routes/view/2137362280
Directions:
-Exit Kezar Stadium north towards Kezar Drive
-Left on Kezar Drive. Run along sidewalk
-Kezar Drive turns into Lincoln Way
-Left onto 8th Avenue
-Right onto Moraga St
-Ascend stairs up to Grandview Park. Enjoy the views!
-Descend stairs on west side of Grandview Park
-At bottom of stairs, make right, cross street, descend small staircase on left, make right on 15 Avenue and look for giant staircase on the left
-Descend Moraga Steps – enjoy the evening sky and ocean views
-Continue straight on Moraga after steps
-Left onto 17th Avenue
-Right onto Ortega St
-Continue to 24th Avenue (Sunset Reservoir)
-Run up path to top of reservoir
-Turn right to descend to 25th Ave
-Continue north on 25th Ave to Lincoln Ave
-Cross Lincoln Ave into Golden Gate Park
-Continue on 25th Ave to MLK Jr Drive
-Right onto MLK Jr Drive
-Stay on MLK Drive back to Kezar Drive and Kezar Stadium.
-Done!
From Coach Toby:
A lifetime of running. A few lessons learned and epiphanies:
1. Running doesn’t have to be boring.
2. Our runner’s bodies will adapt to the demands and stresses we place upon them.
3. Sometimes we get in a rut. Ruts are never deep and are easy to jump out of.
4. Mornings. The early bird gets the worm. Evenings. Chase the setting sun.
Pre-run: Coach Toby will share how variety can spice up your running life and how it might help put you in front of the pack on race day.
He will also give suggestions for runners of all levels on how to approach this fun, challenging and incredibly gorgeous five-mile run. Check out the course map below...
https://www.mapmyrun.com/routes/view/2137362280
Directions:
-Exit Kezar Stadium north towards Kezar Drive
-Left on Kezar Drive. Run along sidewalk
-Kezar Drive turns into Lincoln Way
-Left onto 8th Avenue
-Right onto Moraga St
-Ascend stairs up to Grandview Park. Enjoy the views!
-Descend stairs on west side of Grandview Park
-At bottom of stairs, make right, cross street, descend small staircase on left, make right on 15 Avenue and look for giant staircase on the left
-Descend Moraga Steps – enjoy the evening sky and ocean views
-Continue straight on Moraga after steps
-Left onto 17th Avenue
-Right onto Ortega St
-Continue to 24th Avenue (Sunset Reservoir)
-Run up path to top of reservoir
-Turn right to descend to 25th Ave
-Continue north on 25th Ave to Lincoln Ave
-Cross Lincoln Ave into Golden Gate Park
-Continue on 25th Ave to MLK Jr Drive
-Right onto MLK Jr Drive
-Stay on MLK Drive back to Kezar Drive and Kezar Stadium.
-Done!
Thursday, September 27, 2018
Wildcard Run (Stanyan Street Hill Repeats)-9/27/2018
Love them or hate them, but we can’t avoid them! The great news – running hills can build strength and improve speed, and help build mental toughness.
Tonight’s workout will be accessible by runners of all levels. Coach Toby will provide guidance before the run on how to execute the workout. See you there!
Workout:
-2M warm up
-.2M hill repeats (Stanyan Street)
-1/2M cool down
2M warm up-
https://www.mapmyrun.com/routes/view/2262804211
Hill repeats-
https://www.mapmyrun.com/routes/view/2262810670
Warm up & cool down:
-We will run as a group from the stadium to the Panhandle on the paved sidewalk path that runs along the right side of Kezar Drive. This will take us to Stanyan and Oak.
-Cross Stanyan then make a left to get onto the Panhandle. We’ll do a 1-mile loop from here, running along the paved Panhandle path in a clockwise direction. Fell, right on Masonic, right on Oak, back to Stanyan.
-After completing the loop, make a right and proceed to the corner of Fell and Stanyan. This will be the starting location for the hill repeats. After the workout, we will return to the stadium the way we came.
Tonight’s workout will be accessible by runners of all levels. Coach Toby will provide guidance before the run on how to execute the workout. See you there!
Workout:
-2M warm up
-.2M hill repeats (Stanyan Street)
-1/2M cool down
2M warm up-
https://www.mapmyrun.com/routes/view/2262804211
Hill repeats-
https://www.mapmyrun.com/routes/view/2262810670
Warm up & cool down:
-We will run as a group from the stadium to the Panhandle on the paved sidewalk path that runs along the right side of Kezar Drive. This will take us to Stanyan and Oak.
-Cross Stanyan then make a left to get onto the Panhandle. We’ll do a 1-mile loop from here, running along the paved Panhandle path in a clockwise direction. Fell, right on Masonic, right on Oak, back to Stanyan.
-After completing the loop, make a right and proceed to the corner of Fell and Stanyan. This will be the starting location for the hill repeats. After the workout, we will return to the stadium the way we came.
Thursday, September 20, 2018
Wildcard Run (Reach For The Beach 6 Mile Trail Run)-09/20/2018
Running with your teammates, catching the setting sun on the mighty Pacific, who could possibly miss this one?
Nice job conquering last week’s hills and slightly technical trails. Tonight we’re back in Golden Gate Park for a far easier jaunt, and one that will let us focus on improving our trail running form, speed and technique.
If you are new to trail running, this is the perfect primer. Beginner or veteran, Coach Toby (aka Trailblazing Toby) can answer any questions you have about trail running.
Please review the route map via the posted link. This is a simple out and back, east to west/west to east course.
http://www.mapmyrun.com/routes/view/2018643478
Directions:
-Exiting the stadium’s west entrance, we’ll cross Kezar Drive at the traffic light and head into Golden Gate Park on MLK Jr Drive.
-Stay on the paved pedestrian path to the right of MLK. MLK will intersect Bowling Green Drive just shortly after we enter the park.
-Cross over Bowling Green (on right) and turn left to stay on MLK.
-Continue on the right side paved path on MLK all the way to 19th Ave/Crossover Drive. This is a multi-lane traffic light controlled intersection. Be alert!
-Cross through the intersection and continue on MLK.
-Immediately thereafter, MLK will intersect with Transverse Dr (right side). Make a left here at the pedestrian crosswalk to transition over to the paved path on the left side of MLK.
-After crossing MLK turn right and immediately look for a dirt trail entrance on your left. We’ll try to put some chalk down here for you.
-You’ll run along this trail until its very end. It runs parallel and in-between Lincoln Way (on the left) and MLK (on the right).
-You’ll cross over 25th Avenue at Lincoln Way, Sunset Blvd, and Chain of Lakes Drive.
-The trail ends at Lincoln Drive and MLK Jr. Drive. From here, continue west to the Great Highway, cross over the Great Highway at the stoplight, and run up the dunes to greet the Pacific Ocean. Grab a selfie or two and say goodnight to the setting sun before heading back to Kezar Stadium.
Enjoy!
Nice job conquering last week’s hills and slightly technical trails. Tonight we’re back in Golden Gate Park for a far easier jaunt, and one that will let us focus on improving our trail running form, speed and technique.
If you are new to trail running, this is the perfect primer. Beginner or veteran, Coach Toby (aka Trailblazing Toby) can answer any questions you have about trail running.
Please review the route map via the posted link. This is a simple out and back, east to west/west to east course.
http://www.mapmyrun.com/routes/view/2018643478
Directions:
-Exiting the stadium’s west entrance, we’ll cross Kezar Drive at the traffic light and head into Golden Gate Park on MLK Jr Drive.
-Stay on the paved pedestrian path to the right of MLK. MLK will intersect Bowling Green Drive just shortly after we enter the park.
-Cross over Bowling Green (on right) and turn left to stay on MLK.
-Continue on the right side paved path on MLK all the way to 19th Ave/Crossover Drive. This is a multi-lane traffic light controlled intersection. Be alert!
-Cross through the intersection and continue on MLK.
-Immediately thereafter, MLK will intersect with Transverse Dr (right side). Make a left here at the pedestrian crosswalk to transition over to the paved path on the left side of MLK.
-After crossing MLK turn right and immediately look for a dirt trail entrance on your left. We’ll try to put some chalk down here for you.
-You’ll run along this trail until its very end. It runs parallel and in-between Lincoln Way (on the left) and MLK (on the right).
-You’ll cross over 25th Avenue at Lincoln Way, Sunset Blvd, and Chain of Lakes Drive.
-The trail ends at Lincoln Drive and MLK Jr. Drive. From here, continue west to the Great Highway, cross over the Great Highway at the stoplight, and run up the dunes to greet the Pacific Ocean. Grab a selfie or two and say goodnight to the setting sun before heading back to Kezar Stadium.
Enjoy!
Thursday, September 13, 2018
Wildcard Run (Yes! A Forest!)-09/13/2018
Tonight, we continue the mash-up vibe we started last week. This 3.5 mile run will include some pavement, some trails, some flat and hills, and even some urban fairy tale forest green mixed in for good measure. Please review the route map via the posted link.....Print and take a copy with you.
http://www.mapmyrun.com/routes/view/2029166218
Directions:
-Exiting Kezar Stadium’s west entrance, we’ll head south and make a quick on Frederick St.
-Right onto Willard (just in front of Kezar entrance)
-Head up Willard (enjoy the climb)
-Right onto Belmont
-Left onto Edgewood
-Edgewood dead-ends at the forest edge. Proceed into the forest on the single track Edgewood Trail
-Proceed to intersection with Historic Trail
-Turn left off of Edgewood Trail (don’t go straight!) onto Historic Trail and proceed down through the forest all the way to Stanyan St.
-Turn right onto Stanyan and run (or walk… it’s steep!) one block to Belgrave.
-Left onto Belgrave.
-Take Belgrave to its very end. Enter trail to Tank Hill.
-Climb up steps to the top of Tank Hill and enjoy the views!
-Turn around and return back down Belgrave and to Stanyan
-Right on Stanyan.
-Stanyan to Panhandle/Fell
-Left at Fell into Golden Gate Park (JFK Drive)
-Left onto Nancy Pelosi
-Veer left onto Bowling Green Drive
-Left onto Martin Luther King Jr
-Cross Kezar Dr, return to Kezar Stadium
-You’re done!!
http://www.mapmyrun.com/routes/view/2029166218
Directions:
-Exiting Kezar Stadium’s west entrance, we’ll head south and make a quick on Frederick St.
-Right onto Willard (just in front of Kezar entrance)
-Head up Willard (enjoy the climb)
-Right onto Belmont
-Left onto Edgewood
-Edgewood dead-ends at the forest edge. Proceed into the forest on the single track Edgewood Trail
-Proceed to intersection with Historic Trail
-Turn left off of Edgewood Trail (don’t go straight!) onto Historic Trail and proceed down through the forest all the way to Stanyan St.
-Turn right onto Stanyan and run (or walk… it’s steep!) one block to Belgrave.
-Left onto Belgrave.
-Take Belgrave to its very end. Enter trail to Tank Hill.
-Climb up steps to the top of Tank Hill and enjoy the views!
-Turn around and return back down Belgrave and to Stanyan
-Right on Stanyan.
-Stanyan to Panhandle/Fell
-Left at Fell into Golden Gate Park (JFK Drive)
-Left onto Nancy Pelosi
-Veer left onto Bowling Green Drive
-Left onto Martin Luther King Jr
-Cross Kezar Dr, return to Kezar Stadium
-You’re done!!
Tuesday, September 11, 2018
Team Gilead Speed Work Details-10/23/18
Beginner
–‘8’ repeats of 400M (one lap) fartlek with 50% recovery between each lap.
The idea here is to run ‘1’ lap. More specifically, you are running EASY/SLOW for 100 meters and HARD (5K race pace) for 100 meters. There will be chalk markings indicating when to run fast and when to slow down.
After completing a lap, you will ‘recover’ for 50% of the time it took you to complete said lap. EG-Assume it took you 2:00 to run a lap, your recovery interval is 1:00.
After recovering, segue into your ‘next’ lap. Complete a total of ‘4’ fartlek laps and you’re done! Ideally, you want ‘consistency’ in your pacing. So, if you run 2:00 for your first lap, you want all subsequent laps to be between 2:00-2:05
Intermediate
–‘8’ repeats of 400M with 50% recovery between each lap.
The idea here is to run ‘1’ lap. More specifically, you are running HARD (5K race pace) for the entire lap
After completing a lap, you will ‘recover’ for 50% of the time it took you to complete said lap. EG-Assume it took you 2:00 to run a lap, your recovery interval is 1:00.
After recovering, segue into your ‘next’ lap. Complete a total of ‘4’ laps and you’re done! Ideally, you want ‘consistency’ in your pacing. So, if you run 2:00 for your first lap, you want all subsequent laps to be between 2:00-2:05
Advanced
–‘1’ repeats of 400M, ‘6’ repeats of 800M, and ‘1’ repeat of 400M with 50% recovery between each lap.
You are running HARD (5K race pace) for 400M (1 lap), ‘2’ repeats of 800M (2 laps), and 400M (1 lap).
After completing a lap, you will ‘recover’ for 50% of the time it took you to complete said lap. EG-Assume it took you 2:00 to run a lap, your recovery interval is 1:00. If it takes you 4:00 for ‘2’ laps, your recovery is 2:00.
After recovering, segue into your ‘next’ lap. Complete all intervals and you’re done! Ideally, you want ‘consistency’ in your pacing. So, if you run 2:00 for 400M, you want all subsequent 400M to be between 2:00-2:05. Similarly, if you run 800M in 4:00, your recovery is 2:00.
Race
–‘8’ repeats of 800M with 50% recovery between each lap.
You are running HARD (5K race pace) for ‘4’ repeats of 800M (2 laps).
After completing 800M, you will ‘recover’ for 50% of the time it took you to complete said interval. EG-If it takes you 4:00 for ‘2’ laps, your recovery is 2:00.
After recovering, segue into your ‘next’ interval. Complete all intervals and you’re done! Ideally, you want ‘consistency’ in your pacing. If you run 800M in 4:00, your recovery is 2:00.
Thursday, September 06, 2018
Wildcard Run (Last Days of Summer Mashup)-09/06/18
Workout Type: MASHUP (location: Golden Gate Park, Sunset District Neighborhood)!
Enjoy the scenery and full body workout. After a 5-10 min warm up, we’ll do a beautiful 4 mile loop which includes flat paved park trails, gentle city streets climbs, a steep tiled staircase ascent, and a sandy dune hilltop trail with stunning 360 degree views.
Please review the route map via the posted link. Print and take a copy with you or save the route on your mobile device:
http://www.mapmyrun.com/routes/view/2059189216
Directions:
-Exiting the stadium’s west entrance, we’ll cross Kezar Drive at the traffic light and head into Golden Gate Park on MLK Jr Drive.
-Stay on the paved pedestrian path to the right of MLK. MLK will intersect Bowling Green Drive just shortly after we enter the park.
-Cross over Bowling Green (on right) and turn left to stay on MLK.
-Continue on the right side paved path on MLK all the way to 19th Ave
-Turn left at 19th Avenue and run to Lincoln Way (traffic light controlled intersection)
-Cross Lincoln Way and turn left
-Turn right at 17th Ave
-Turn left at Moraga St and up the steps
-At top of steps, turn right onto 15th Ave
-Carefully cross street and take steps on left that ascend to Grandview Park
Climb to the top. Enjoy one of the best views in the city!
-Exit Grandview Park to the east, heading down steps
-At bottom of steps, cross 14th Avenue and continue east down Moraga Stairs and onto Moraga St.
-Left onto 8th Ave
-Right onto Lincoln Way
-Slight right to stay on Lincoln Way
-Left on Arguello back to Kezar Stadium where we started
-Mashup complete!
Enjoy the scenery and full body workout. After a 5-10 min warm up, we’ll do a beautiful 4 mile loop which includes flat paved park trails, gentle city streets climbs, a steep tiled staircase ascent, and a sandy dune hilltop trail with stunning 360 degree views.
Please review the route map via the posted link. Print and take a copy with you or save the route on your mobile device:
http://www.mapmyrun.com/routes/view/2059189216
Directions:
-Exiting the stadium’s west entrance, we’ll cross Kezar Drive at the traffic light and head into Golden Gate Park on MLK Jr Drive.
-Stay on the paved pedestrian path to the right of MLK. MLK will intersect Bowling Green Drive just shortly after we enter the park.
-Cross over Bowling Green (on right) and turn left to stay on MLK.
-Continue on the right side paved path on MLK all the way to 19th Ave
-Turn left at 19th Avenue and run to Lincoln Way (traffic light controlled intersection)
-Cross Lincoln Way and turn left
-Turn right at 17th Ave
-Turn left at Moraga St and up the steps
-At top of steps, turn right onto 15th Ave
-Carefully cross street and take steps on left that ascend to Grandview Park
Climb to the top. Enjoy one of the best views in the city!
-Exit Grandview Park to the east, heading down steps
-At bottom of steps, cross 14th Avenue and continue east down Moraga Stairs and onto Moraga St.
-Left onto 8th Ave
-Right onto Lincoln Way
-Slight right to stay on Lincoln Way
-Left on Arguello back to Kezar Stadium where we started
-Mashup complete!
Thursday, August 23, 2018
Wildcard Run (The FIST!)-08/23/2018
THE FIST (3.5 mile Season Kickoff Team Unity Run)!
From Coach Toby....
The fist pump, the clenched fist – for runners, these symbolic gestures are synonymous with celebrating a personal PR, team strength & unity, or to recognize any workout involving blood, sweat or tears. The fist reminds us we’re all rugged around the edges and whether together or alone, we are all capable of reaching new heights.
Appropriately, tonight’s run takes us high atop a rocky SF outcrop know as “the Fist”!
Enjoy the picturesque views and get in a few good fist pumps with your teammates to celebrate the season ahead.
Please review the route map via this link:
https://www.mapmyrun.com/routes/view/2137417102
Directions (*NOTE-The course will be marked with chalk arrows and 'RC'):
-Exiting the stadium’s west entrance, we’ll make a right onto Kezar Drive.
-Run along the paved path to Stanyan Street.
-Cross Stanyan Street, then turn left to cross over Oak Street and onto the Panhandle.
-Make a right onto the Panhandle.
-Run along the Panhandle’s paved path (right hand side, Oak street side) until it ends at Baker Street.
-Right onto Baker Street.
-At Baker and Haight Street, cross Haight and continue onto Buena Vista Avenue E. You will be running on the paved path alongside Buena Vista Park, uphill.
-Left turn onto Park Hill Avenue. Park Hill Avenue will merge right into Roosevelt Way.
-Run along Roosevelt Way until you see the entrance to Corona Heights Park on your left.
-You’ll take a short detour here to summit to the top of the park. Run up to the jagged rocks. You’ve reached “The Fist”!
-Descend back down to Roosevelt Way, making a left onto Roosevelt Way.
-Stay on Roosevelt Way to 17th Street.
-Right onto 17th Street.
-Right onto Clayton Street.
-Left onto Frederick Street.
-Right onto Arguello Street and back into Kezar stadium to finish.
From Coach Toby....
The fist pump, the clenched fist – for runners, these symbolic gestures are synonymous with celebrating a personal PR, team strength & unity, or to recognize any workout involving blood, sweat or tears. The fist reminds us we’re all rugged around the edges and whether together or alone, we are all capable of reaching new heights.
Appropriately, tonight’s run takes us high atop a rocky SF outcrop know as “the Fist”!
Enjoy the picturesque views and get in a few good fist pumps with your teammates to celebrate the season ahead.
Please review the route map via this link:
https://www.mapmyrun.com/routes/view/2137417102
Directions (*NOTE-The course will be marked with chalk arrows and 'RC'):
-Exiting the stadium’s west entrance, we’ll make a right onto Kezar Drive.
-Run along the paved path to Stanyan Street.
-Cross Stanyan Street, then turn left to cross over Oak Street and onto the Panhandle.
-Make a right onto the Panhandle.
-Run along the Panhandle’s paved path (right hand side, Oak street side) until it ends at Baker Street.
-Right onto Baker Street.
-At Baker and Haight Street, cross Haight and continue onto Buena Vista Avenue E. You will be running on the paved path alongside Buena Vista Park, uphill.
-Left turn onto Park Hill Avenue. Park Hill Avenue will merge right into Roosevelt Way.
-Run along Roosevelt Way until you see the entrance to Corona Heights Park on your left.
-You’ll take a short detour here to summit to the top of the park. Run up to the jagged rocks. You’ve reached “The Fist”!
-Descend back down to Roosevelt Way, making a left onto Roosevelt Way.
-Stay on Roosevelt Way to 17th Street.
-Right onto 17th Street.
-Right onto Clayton Street.
-Left onto Frederick Street.
-Right onto Arguello Street and back into Kezar stadium to finish.
Friday, August 17, 2018
Run Club Perks, Discounts, and more!
–All Run Club members get a $20 A Runner’s Mind store credit towards a purchase of $100 (or more)!
ALL members of Run Club get a $20 A Runner’s Mind store that can be used for a purchase of $100 (or more). You also get a standing 10% discount at ARM.
–All Run Club members get a standing 10% discount at PSOAS Massage/Bodywork and a 20% discount on days when we run at PSOAS (every Tuesday and the occasional Saturday)
ALL members of Run Club get a standing 10% discount on any/all bodywork at PSOAS Massage/Bodywork. ADDITIONALLY, PSOAS extends us a RIDICULOUS 20% off on the days we run to/from their studio!
–Get 20% off The Krampus Cross Country 5K/10K/Brewfest on Sun, 12/8 in San Francisco!
My winter trail party has it all….epic trails, awesome views, BEER, sweet tech tees, AWESOME woodallions for ALL runners, and more!
Get 20% off this one with the RUNCLUB promo code. Click the link below of for more details/registration, click the link below!
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