Wildcard Run (Stanyan Street Hill Repeats, 3.5-4ish miles)-12/27/2018

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.

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!

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.

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