Wildcard Run (Happy Holiday 5K!)-12/19/19

We have something festive and fun lined up for Thursday, folks!

It's an "easy" 5K out and back to one of my favorite holiday decorated houses located on Castro Street before 14th and Duboce.

Take a look.....

Give the course map a look as well....

https://www.mapmyrun.com/routes/view/2824598203

Wildcard Run (Golden Gate Park Tempo Run, 5 miles)-12/12/19

From Coach Toby......

Hey gang, get ready for a “Tempo Thursday” version of our weekly wildcard runs!

After a warm-up run together, your task will be to hold a tempo (comfortably hard) pace for two miles. For most of us this will equate to about 20-30 minutes. We’ll wrap things up with an easy cool down run back to Kezar Stadium.

Note the description “comfortably hard” – this pace should be challenging, but not an all out sprint.

I’ll review why tempo runs are so great for us runners and how to approach the workout before we head out. Pack a headlamp or other light, and do your best to wear reflective clothes. Looking forward to seeing you tonight!

Workout:

-1.5 M warm-up
-2.0 M tempo
-1.5 M cool down

Here’s a link to the out and back route. Take a quick look. It’s very straightforward this week.

https://www.mapmyrun.com/routes/view/2817579775

Wildcard Run (Winter of Love-The Haight's Buena Vista Park, 3.7-4.7 miles)-12/5/19

From Coach Toby....

Thousands flocked to San Francisco’s Buena Vista Park for 1967’s Summer of Love. Amidst the artists, dreamers, students and activists, there had to be some runners too!

The city’s oldest park was originally known as Hill Park and provides the perfect location for tonight's workout. Get ready for some hills and the opportunity to focus on building strength and endurance for your running.

I’ll share the benefits of long hill repeats and how to approach the workout before the run. See you soon!

Workout Type: Long Hill Repeats

-3/4M warm up (easy pace)
-2 or 3 laps around the perimeter of Buena Vista Park (clockwise, counterclockwise, clockwise) – each lap is approx 1.05M with 200 feet elevation gain – run at comfortable pace
-3/4M cool down back to the stadium

Map 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. clockwise, counterclockwise, and if you are running three, another clockwise
- Run each loop on 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