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.

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!

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!!

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.

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!