WILDCARD WELCOME – TONIGHT’S WORKOUT & A TASTE OF WHAT’S AHEAD...
From Coach Toby.....
Welcome! I am looking forward to running with and getting to know you all this season. As a complement to Matt’s Thursday evening track workout offering, wildcard runs will focus on developing our overall strength as runners and adding some spice to our sometimes less than exciting winter running routines. Wildcard runs are accessible to runners of all levels. You can expect the workouts to be both fun and challenging. Don’t be afraid to get wild!
Why run wild? Regardless of why we run and train (for speed, endurance, leisure), strength is core to making us better and keeping us healthy. Whether it’s tapping into our reserve tank in the final stretches of a race to chase down and pass a competitor, or kicking our body into overdrive to cruise up a San Francisco hill or Bay Area mountain trail, we need power.
Secondly, running provides a vehicle to explore ourselves and our surroundings. Through running we can push our comfort zones, share experiences with friends and community, and discover new places. That’s another goal I hope to help you achieve through these wildcard runs.
Each workout will cover 3-5 miles, warm-up included. Headlamps or other illumination is a must, and reflective running gear is encouraged. I’ll review the route and workout right before each session, and when and where possible, we’ll mark the routes with sidewalk chalk. Be on time and please always review the route before the run. You can also print a copy or keep it handy on your phone to reference during a run.
Week 1-HILLS!
Running hills will make you not just stronger, but also faster. Lucky for us, San Francisco provides the perfect playground for this type of training. Climbs are almost always rewarded with grand views and fun descents are almost always sure to follow. 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.
We’ll start with a one mile warm-up run, followed by block-length hill repeats in the Inner Sunset. Depending on how many hills you complete (3, 4, 5 or 6), the run will be approximately 3.5-4.5 miles long. Our final climb will be to Grandview Park (enjoy the views, fog permitting), before we coast back down and over to Kezar Stadium to finish up the workout.
Warm up and hill repeats (course map):
https://www.mapmyrun.com/routes/view/2788910215
Cool down from Grandview Park back to Kezar Stadium (course map):
https://www.mapmyrun.com/routes/view/2788914910
Thursday, November 21, 2019
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