Wildcard Run (Taste The Trail)-06/28/2018

This week, we explore Golden Gate Park’s ocean-bound flatter and gentler trails! Trail running is great for improving biomechanics/form, proprioception, strengthening your core, and more!

Please review the route map via the posted link. This is a simple out and back, east to west/west to east course (4.85 miles total).

Taste The Trail!

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. Continue until you reach Sunset (big, controlled intersection with stop signs). Look for a chalk ‘RC’ directing you to turn around and come back the way you came!

-This is an approximately 4.85-mile run round trip. Enjoy!

Speedwork Details-07/05/2018

Beginner

–‘7’ 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

–‘7’ 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, ‘5’ 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

–‘7’ 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.

Saturday Long Run (8-12 miles)-06/30/18

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 for another 1/2 mile until you reach the intersection of JFK/8th. This is a big controlled intersection (four way stop). This is 2 miles.

-Continue running through Golden Gate Park via JFK. Shortly after passing DeYoung Museum you will see the Rose Garden on the right. This is 2.5 miles.

-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. There is a water fountain on the RIGHT side of this intersection if you need to make a pitstop. Continue through Golden Gate Park on JFK. Move over to the LEFT side of JFK. 

-Continue running along JFK past JFK/Transverse. 1 mile later you will reach JFK/Chain of Lakes Drive East. This is 4 miles. Beginner level runners will turn around here and head back to A Runner’s Mind for EIGHT MILES!

-Everyone else will continue running on JFK towards the Beach Chalet. When you’ve reached the intersection of JFK/Bernice Rodgers Way, you will have logged 4.5 miles. Intermediate level runners will turn around here and head back to A Runner’s Mind for NINE MILES!

-Advanced and Race level runners will turn RIGHT at the intersection of JFK/Bernice Rodgers Way and continue towards the Beach Chalet (1000 Great Highway at Ocean Beach). 

-Turn LEFT onto the Great Highway and run past the Beach Chalet. Roughly 200 meters past the Beach Chalet you will encounter a pedestrian crosswalk cutting across the Great Highway. Look for a ‘RC10’ in chalk here. Advanced level runners will turn around here and head back to A Runner’s Mind for TEN MILES!

-Race level runners will continue running along the Great Highway. At Great Highway/Moraga, there will be a ‘RC12’ in chalk on the ground. Race level runners will turn around here and head back to A Runner’s Mind for TWELVE MILES!

Recovery Run Course Map/Description-10/13/2018

Recovery Run Description and Course Maps

Saturday's recovery run launches from outside 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.

You’ll be logging between 4-7 miles based on your training level. Here’s a link to the course map-

Saturday's Recovery 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.

Continue running along the Embarcadero until you reach intersection of Embarcadero/Bay. Look for the Hillstone Restaurant on the LEFT side of the Embarcadero. This is 2 miles. Beginners will turn around and head back to PSOAS for 4 MILES!

Everyone else will continue running along the Embarcadero until it turns into ‘Jeffererson’. Run along Jefferson to the intersection of Jefferson/Powell. Look for the CVS Pharmacy on the left. This is 2.5 miles. Intermediate level runners will turn around here and head back to PSOAS for 5 MILES!

Advanced and Race level runners will 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. Advanced runners will turn around and head back to PSOAS for 6 MILES!

Race level runners will running through Fisherman’s Wharf through Aquatic Park and up Fort Mason Hill. Once you crest Fort Mason Hill, you’ve logged 3.5 miles. Turn around and head back to PSOAS for 7 MILES!

Tuesday Trail Run (3ish miles)-09/18/2018

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….

Trail Run (3ish miles) 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. 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 across Park Avenue. Roughly a 1/4 mile later look for flour markings on your RIGHT and continue following Bay Area Ridge Trail to Rob Hill Campground (it will be on your left).
-At Rob Hill Campground, run on the paved path for a brief stretch and turn LEFT onto Washington Boulevard.
-Run along Washington for 1/10th of a mile and cross over to Immigrant Point Overlook for an EPIC view! Turn around and head back the way you came until you reach our starting point at Julius Kahn Park!
-3.5 miles total

Wildcard Run (LIFE IS HARD MY DARLING BUT SO ARE YOU, 4 MILES)-06/21/2018

Before we delve into the details, a few words from Coach Toby...

'Face your fears. Embrace developmental opportunities. Sound familiar? Words of wisdom.

What is wisdom? A product of practice and experience. Luckily for runners and more often than not, gaining experience does not require a lot of thought. Just a lot of do.

My mom often said, don’t make a mountain out of a molehill. So that brings us to tonight. Not a lot of thought. Not a lot of talk. Show up. Warm up. Run up the hill. Run down the hill.' 

The workout: 

After a 5-10 minute warm up, runners will do a 4-mile clockwise city streets loop around Mt. Sutro, passing through and by a number of SF neighborhoods – Cole Valley, Corona Heights, Twin Peaks, Forest Knolls, Midtown Terrace and of course, the Sunset. 

The ascent peaks at 1.75 miles into the run, and you’ll be rewarded by a Tank Hill pit stop just prior. Enjoy the views before finishing the short climb to the top. After that, it’s all down hill. Watch for cars along the way! Click the link below for the course map-

Wildcard Run (4 miles) Course Map

Directions:

• Exit Kezar Stadium’s west entrance and turn left. 
• At Frederick St, turn left. At Clayton Street, turn right. 
• Run up Clayton on the right side of the street. Cross 17^th St. Stay right and slight right to merge onto Twin Peaks Blvd. Stay to the right on sidewalk. Look to your right for steps that take you up to Tank Hill. 
• Loop Tank Hill capturing the 180+ degree views. Exit Tank Hill where you entered, making a right to continue on Twin Peaks Blvd. 
• Continue straight. Twin Peaks Blvd turns into Clarendon Drive. 
• Take Clarendon Drive all the way to its end. This is a traffic-controlled intersection at Laguna Honda Blvd. 
• Cross and turn right. You are now running on the sidewalk on the left side of the street. Laguna Honda turns into 7^th Ave. 
• Take 7^th Ave to Lincoln Way and make right. Stay right to merge onto Frederick St. Left turn to get back to Kezar Stadium.