Welcome to Wildcard Week #2! We’ll shift from last week’s Sunset neighborhood hills to the flats of Golden Gate Park.
Fartlek (a Swedish word for speed play) workouts are really quite simple and can be a lot of fun. They’re great for developing speed and endurance, and for learning how to shift paces during a run or race.
After an easy one mile warm up, we’ll ease into a pattern of alternating between a normal running pace and a faster pace, each for a prescribed amount of time.
I’ll provide a short fartlek primer before we get started as well as review the route. The route will be marked with chalk. No headlamps will be needed tonight but I do recommend wearing bright and reflective clothing.
Route: http://www.mapmyrun.com/routes/view/2106032191
Workout:
- 1-mile warm-up
- 2-miles of fartlek (1 minute fast, 2 minutes easy)
- Cool down run back to Kezar Stadium
(Approximately 3.5 miles total)
Thursday, August 29, 2019
Thursday, August 22, 2019
Wildcard Run-Fall Season Start (4 miles)-08/22/19
Week 1 – August 22 WILDCARD WELCOME: A TASTE OF WHAT'S AHEAD
From Coach Toby:
Welcome to Run Club’s Wildcard Workout. An alternative to our Thursday track offering, wildcard runs will focus on developing your overall strength as a runner. Regardless of our goals or intent (speed, endurance, leisure), strength is core to making us better runners. Some of you also already know I’m hell-bent on adding spice to our sometimes mundane running routines. Expect these workouts to be fun and rewarding!
Each week we’ll cover 3-5 miles. The workouts are geared to runners of all levels. We generally will not focus on speed, but instead on finishing runs at a comfortable pace, whatever that may be for you. For the most part, the runs will be marked, but please always review and take the provided route along with you.
Our focus for week one is HILLS! Running hills will make you a stronger, faster runner. Lucky for us, San Francisco provides the perfect playground for this type of training. Climbs are always rewarded with grand views, and fun descents almost always follow. And contrary to what many of us have heard, downhill running is actually good for your knees so let’s bust that myth right away this season.
After a 5-7 min warm-up at Kezar, we’ll head out for a beautiful four mile run. It includes flat paved Golden Gate park trails, gentle to moderate city streets climbs, a steep tiled staircase ascent (Grandview Tiled Steps, here we come) and a sandy dune hilltop trail with stunning 360 degree views. These views (when Karl the fog isn’t lingering around) are some of the city’s best.
Enjoy the scenery and full body workout! (location: Golden Gate Park and Sunset District Neighborhood)
Route: http://www.mapmyrun.com/routes/view/2059189216
Directions:
-Exiting the stadium’s west entrance, turn right and cross Kezar Drive at the traffic light.
-Head into Golden Gate Park on MLK Jr Drive, staying on the paved pedestrian path on the right.
-MLK Jr Drive will intersect Bowling Green Drive - 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 head up the Grandview 16th Aveneue mosaic tiled steps. Definitely a photo moment! Tag @runclubsf
-At top of steps, turn right onto 15th Ave
-Carefully cross the street and then take the steps on the left that ascend to Grandview Park
Climb to the top. Enjoy some of the best views in the city!
-Exit Grandview Park to the east, heading down the steps. At the bottom of the steps, cross 14th Avenue and continue east down Moraga Stairs and onto Moraga St.
-Stay on Moraga.
-Turn left onto 8th Ave
-Turn right onto Lincoln Way
-Slight right to stay on Lincoln Way
-Turn Left on Arguello and head back to Kezar Stadium where we started
From Coach Toby:
Welcome to Run Club’s Wildcard Workout. An alternative to our Thursday track offering, wildcard runs will focus on developing your overall strength as a runner. Regardless of our goals or intent (speed, endurance, leisure), strength is core to making us better runners. Some of you also already know I’m hell-bent on adding spice to our sometimes mundane running routines. Expect these workouts to be fun and rewarding!
Each week we’ll cover 3-5 miles. The workouts are geared to runners of all levels. We generally will not focus on speed, but instead on finishing runs at a comfortable pace, whatever that may be for you. For the most part, the runs will be marked, but please always review and take the provided route along with you.
Our focus for week one is HILLS! Running hills will make you a stronger, faster runner. Lucky for us, San Francisco provides the perfect playground for this type of training. Climbs are always rewarded with grand views, and fun descents almost always follow. And contrary to what many of us have heard, downhill running is actually good for your knees so let’s bust that myth right away this season.
After a 5-7 min warm-up at Kezar, we’ll head out for a beautiful four mile run. It includes flat paved Golden Gate park trails, gentle to moderate city streets climbs, a steep tiled staircase ascent (Grandview Tiled Steps, here we come) and a sandy dune hilltop trail with stunning 360 degree views. These views (when Karl the fog isn’t lingering around) are some of the city’s best.
Enjoy the scenery and full body workout! (location: Golden Gate Park and Sunset District Neighborhood)
Route: http://www.mapmyrun.com/routes/view/2059189216
Directions:
-Exiting the stadium’s west entrance, turn right and cross Kezar Drive at the traffic light.
-Head into Golden Gate Park on MLK Jr Drive, staying on the paved pedestrian path on the right.
-MLK Jr Drive will intersect Bowling Green Drive - 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 head up the Grandview 16th Aveneue mosaic tiled steps. Definitely a photo moment! Tag @runclubsf
-At top of steps, turn right onto 15th Ave
-Carefully cross the street and then take the steps on the left that ascend to Grandview Park
Climb to the top. Enjoy some of the best views in the city!
-Exit Grandview Park to the east, heading down the steps. At the bottom of the steps, cross 14th Avenue and continue east down Moraga Stairs and onto Moraga St.
-Stay on Moraga.
-Turn left onto 8th Ave
-Turn right onto Lincoln Way
-Slight right to stay on Lincoln Way
-Turn Left on Arguello and head back to Kezar Stadium where we started
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