Thursday, June 27, 2019
Wildcard Run (That Day My Training Went Downhill-Strawberry Hill Repeats, 4-5 miles)-06/29/19
From Coach Toby:
San Francisco. There are scores of hills and ridges, each for you to explore and conquer. For anyone who has been tackling this city’s terrain for a while, it’s no secret that running up and down these hills will make you stronger and more fit.
Trail or road, adding "downhill days" to your training will help make you a faster, more agile and confident runner. With practice, these descents can also become super fun to run.
Tonight we’ll head back to Golden Gate Park. After a warm-up run to Stow Lake, I will provide quick tips for running downhill before sending you on your way up and then down Strawberry Hill.
This hill repeats workout will involve circular loops around the hill, with short climbs followed by easy grade descents, where you will get to practice and improve your downhill running form and technique. We'll do a cool down run back to Kezar Stadium as a group after we're done.
Come join your teammates. This workout is accessible and will benefit runners of all levels. A combination of road (warm-up and cool down) and trail (hill repeats), it will be approximately 4-5 miles of accumulative running. Road shoes are just fine as the trails are well groomed but wear your trail kicks if you got them.
Directions to Stow Lake start. (Please show up on time to Kezar Stadium so you can run over together with your teammates.)
URL: http://www.mapmyrun.com/routes/view/2095661047
-Exit Kezar Stadium’s west entrance
-Turn right and run to the stoplight at Kezar Drive
-Cross Kezar Drive and proceed along MLK Jr Drive
-At intersection with Bowling Green Drive, cross street and turn left to stay on MLK Jr
-Immediately after passing Hagiwara Tea Garden Drive on your right, look and take the pedestrian path that veers off to the right
-Shortly thereafter, take the first path you see on your left. This path will lead you to Stow Lake Drive
-At Stow Lake Drive, cross over pedestrian path, make right and run on the path until you see a bridge on your left. The bridge is our starting point
Thursday, June 20, 2019
Wildcard Run (SUMMER OF LOVE –The HAIGHT’S BUENA VISTA PARK, approx 4.75 miles)-06/20/19
From Coach Toby:
Thousands flocked to San Francisco for 1967’s Summer of Love. Amidst the artists, dreamers, students and activists, there had to be some runners too! We’ll transition from the flats of last week's Golden Gate Park workout to some of the most scenic views of the city via its oldest park. Get ready for some hills and the opportunity to focus on building strength and endurance for your running.
Workout:
-3/4M warm up (easy pace)
-3 laps around the perimeter of Buena Vista Park (clockwise, counterclockwise, clockwise) – each approx 1.10M and 200 feet elevation gain
-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 and climb steps up to Buena Vista Park
- This is your start and finish for each loop around the perimeter of the park. 3 total: clockwise, counterclockwise, clockwise
- Run each loop along the paved sidewalk that circles the park - not on the street
- After your last loop, return to Kezar Stadium the way you came, via Frederick St
Thousands flocked to San Francisco for 1967’s Summer of Love. Amidst the artists, dreamers, students and activists, there had to be some runners too! We’ll transition from the flats of last week's Golden Gate Park workout to some of the most scenic views of the city via its oldest park. Get ready for some hills and the opportunity to focus on building strength and endurance for your running.
Workout:
-3/4M warm up (easy pace)
-3 laps around the perimeter of Buena Vista Park (clockwise, counterclockwise, clockwise) – each approx 1.10M and 200 feet elevation gain
-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 and climb steps up to Buena Vista Park
- This is your start and finish for each loop around the perimeter of the park. 3 total: clockwise, counterclockwise, clockwise
- Run each loop along the paved sidewalk that circles the park - not on the street
- After your last loop, return to Kezar Stadium the way you came, via Frederick St
Thursday, June 06, 2019
Wildcard Run (Don't Make a Mountain out of a Molehill)-06/06/19
From Coach Toby:
Hills are an inevitable part of life in San Francisco. After we’ve climbed up one or two a few times, our attitude about them usually begins to change.
I started my SF life twenty-three years ago in this neighborhood, every day walking up and down 10th Ave to Irving St. Within just weeks, walking those few blocks became so much easier, enjoyable and very often my favorite part of the day.
Flash forward: This past weekend I competed in a one-way trail race. It started at Baker Beach in San Francisco, crossed the Golden Gate Bridge and proceeded up and down our beautiful coastal mountain trails. 23 miles and 4000+ feet of climbing later, we reached our destination – Stinson Beach.
Every workout we do now contributes to something in the future yet to be discovered. Matt often speaks about embracing developmental opportunities. I couldn’t agree more. Challenge your limits and don’t limit your challenges.
The workout:
Hills are an inevitable part of life in San Francisco. After we’ve climbed up one or two a few times, our attitude about them usually begins to change.
I started my SF life twenty-three years ago in this neighborhood, every day walking up and down 10th Ave to Irving St. Within just weeks, walking those few blocks became so much easier, enjoyable and very often my favorite part of the day.
Flash forward: This past weekend I competed in a one-way trail race. It started at Baker Beach in San Francisco, crossed the Golden Gate Bridge and proceeded up and down our beautiful coastal mountain trails. 23 miles and 4000+ feet of climbing later, we reached our destination – Stinson Beach.
Every workout we do now contributes to something in the future yet to be discovered. Matt often speaks about embracing developmental opportunities. I couldn’t agree more. Challenge your limits and don’t limit your challenges.
The workout:
After a 5-10 minute warm up, runners will do a 4-mile clockwise city-streets loop around Mt. Sutro, passing through a number of San Francisco neighborhoods – Cole Valley, Corona Heights, Twin Peaks, Forest Knolls, Midtown Terrace and of course, the Sunset. Yes, this run is hilly but absolutely accessible to runners of all levels. Embrace the challenge! The ascent peaks at 1.75 miles into the run, and you’ll be rewarded by a Tank Hill park pit stop just prior to reaching the top. Enjoy the views, finish the short climb and then cherish the downhill – you earned it!
DIRECTIONS:
DIRECTIONS:
Please review the route map via the posted link.
http://www.mapmyrun.com/routes/view/2115918100
Look for “RC” chalk markings along the route to help guide the way.
-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 and cross 17th St.
-Stay right and slight right to merge onto Twin Peaks Blvd.
-Stay to the right and on the sidewalk. Look to your right for steps that lead up to Tank Hill park. Loop Tank Hill and enjoy amazing 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 Laguna Honda and turn right. You are now running on the sidewalk on the left side of the street. Laguna Honda turns into 7t th Ave.
-Take 7th Ave to Lincoln Way and make right.
-Stay right to merge onto Frederick St.
-Left turn at Arguello to get back to Kezar Stadium.
http://www.mapmyrun.com/routes/view/2115918100
Look for “RC” chalk markings along the route to help guide the way.
-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 and cross 17th St.
-Stay right and slight right to merge onto Twin Peaks Blvd.
-Stay to the right and on the sidewalk. Look to your right for steps that lead up to Tank Hill park. Loop Tank Hill and enjoy amazing 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 Laguna Honda and turn right. You are now running on the sidewalk on the left side of the street. Laguna Honda turns into 7t th Ave.
-Take 7th Ave to Lincoln Way and make right.
-Stay right to merge onto Frederick St.
-Left turn at Arguello to get back to Kezar Stadium.
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