Saturday Long Run (8-11 miles)-01/09/2016

We'll get things rolling with an easy 1/2 mile (approx) warmup run towards the Presidio Golf Course from A Runner's Mind (3575 Sacramento St). 

We'll do some range of motion drills before starting the run. Here's a link to the course map...

 
Saturday ARM Long Run Course Map

Here's a description of said course...

-We'll run along Mountain Lake Trail adjacent to the Presidio Golf Course underneath the 19t Ave/Park Presidio overpass.
-Take a hairpin RIGHT turn after running underneath the overpass. 
-Follow paved path uphill through the Presidio Golf Course.
-Run through Golf Course via path until you run into Washington

-Turn LEFT after running through the Golf Course and then take an immediate RIGHT onto Park Boulevard.

-Make your way onto Park Trail and follow this trail downhill to the intersection of Lincoln/Mcdowell.

-Cross Lincoln and continue downhill via McDowell (the LEFT side) for about 200-300 meters.

-Turn LEFT onto the paved path. Follow the paved path past the horse stables and underneath the overpass.

-The paved path turns into Battery Trail East at the intersection of Lincoln/Long. 

-Follow this path towards the Golden Gate Bridge. 

-Once you've reached the pedestrian side of the bridge, you have logged 3.5 MILES. Keep running!

-Continue running on the pedestrian side of the bridge. Roughly 300 meters past the first tier of the bridge, look for a RC8 in chalk on the path. Beginner runners will turn around here and head back to A Runner's Mind for 8 MILES! 

-All other runners will continue running across the bridge. 

-1/2 a mile later, you will see a RC9 in chalk on the path. Intermediate runners turn around here and head back to A Runner's Mind for 9 MILES!

-Advanced and Race level runners will continue all the way across the bridge to the Visitor Center. Once you've reached the Visitor Center, you will have logged 5 miles. Advanced runners will turn around here and head back to A Runner's Mind for 10 MILES!
-Race level runners will run a full loop around the visitor center and then turn around and head back to A Runner's Mind for 11 MILES!

Tuesday Downtown Run (3-6 miles), 06/21/16

Tuesday's downtown run launches at PSOAS Massage/Bodywork at 333 3rd Street between Folsom/Harrison.

If you need to use the restroom, change, and/or store some personal items, head up to PSOAS in Suite 205.

Here's a link to the course map-

Tuesday's Run Course Map.

Here is a brief description of the course:

We will cross Folsom from 3rd Street onto the sidewalk and take a right. We will run along Folsom all the way to the Embarcadero. We will cross the street and take a left onto the Embarcadero.

Run along the Embarcadero past the Ferry Building. Look for the street sign for ‘GREEN’. This is a hair over 1.5 miles. Beginner runners turn around here and head back for 3 miles!

Continue running along the Embarcadero. Look for the Hillstone Restaurant on the LEFT side of the Embarcadero at Embarcadero/Bay. This is 2 miles. Intermediate runners turn around here and head back for 4 miles!

Continue running along the Embarcadero until it turns into ‘Jefferson’. Run along Jefferson to the intersection of Jefferson/Powell. Look for the CVS drugstore on the left. This is 2.5 miles. Advanced runners turn around here and head back for 5 miles!

Run through Fisherman’s Wharf right to the edge of Aquatic Park. Once you reach the cul-de-sac at the edge of Fisherman’s Wharf/Aquatic Park, you’ve logged 3 miles. Race level runners turn around and head back to PSOAS for 6 MILES!

Saturday Long Run (9/19/15, 6-10 miles)

We'll get things rolling with an easy 1/4 mile (approx) warmup run to Jordan Ave.  

We'll segue into some range of motion drills and then continue with our run towards Golden Gate Park!

 
Here's a link to the course map....
 
Saturday ARM Long Run Course Map

Here's a description of said course...

-Launch from A Runner's Mind. Turn LEFT on Cherry across California Street and continue onto Jordan Ave. Look for chalk arrows/markings.
-Continue on Jordan Ave. to Geary. Take a 'slight' left and run across Geary on Stanyan St.
-Follow Stanyan to the intersection of JFK/Stanyan (big, controlled intersection with stoplights)
-Turn RIGHT on JFK and continue running into Golden Gate Park. This is just under 1.5 miles into the run. 
-Continue running through Golden Gate Park until you run under the overpass and reach the intersection of JFK/Transverse. This is a controlled intersection (four way stop). This is 3 miles. Beginners will turn around here and head back to A Runner's Mind for SIX MILES!
-Everyone else will continue running along JFK past JFK/Transverse.
-1/2 a mile later you will reach JFK/30th Ave. Intermediate runners will turn around here and head back to A Runner's Mind for SEVEN MILES!    
-Advanced/Race level runners will continue running on JFK (move over to the LEFT side of JFK).
-1/2 a mile later you will reach the intersection of JFK/Chain of Lakes Drive East. Advanced runners will turn around here and head back to A Runner's Mind for EIGHT MILES!  
-Race level runners will continue on JFK towards the Great Highway. Turn LEFT on the Great Highway until you reach the Beach Chalet. Race level runners will turn around here and head back to A Runner's Mind for TEN MILES!

Speed workout description

Tonight's workout includes a little bit of everything.

We'll be doing some fartlek (speedplay), some biomechanics/form drills, lunges, squats, a litany of core drills, and more.

At a high level we'll do fartlek for 1/4 of a mile followed by a series of time based drills.

We'll do another 1/4 mile of fartlek and again do a series of time based drills. The entire workout will last roughly an hour.

All of this will be done around the Marina Green (3/4 of a mile).

Here's a map for your reference....

Marina Green Speed Workout Map

Saturday Long Run (5-8 miles)-03/12/16

We'll get things rolling with an easy 1/2 mile (approx) warmup run towards the Presidio Golf Course from A Runner's Mind (3575 Sacramento St). 

We'll do some range of motion drills before starting the run. Here's a link to the course map...

 
Saturday ARM Long Run Course Map

Here's a description of said course...

-We'll run along Mountain Lake Trail adjacent to the Presidio Golf Course underneath the 19t Ave/Park Presidio overpass. Continue on the paved path for 200-300 meters.
-Look for a 'RC' directing you RIGHT onto a narrow, paved pedestrian path. 
-Continue on this path for roughly 1/4 of a mile. Look for a 'RC' directing you to head downhill onto a trail. Follow this trail to Lobos Creek Trail.
-Lobos Creek Trail will eventually terminate at El Camino Del Mar. This is 2.5 miles. Beginners will turn around here and head back to A Runner's Mind for FIVE MILES!
-Everyone else will continue on El Camino Del Mar towards Seacliff. Look for chalk markings with 'RC' directing you where to go!
-Upon reaching El Camino Del Mar/30th you will have logged 3 miles. Intermediate runners will turn around here and head back to A Runner's Mind for SIX MILES!
-Advanced and Race level runners will continue on El Camino Del Mar onto Land's End Trail. Roughly 1/4 of a mile after getting on the trail, you will see a flour arrow directing you back. This is 3.5 miles. Advanced runners will turn around here and head back to A Runner's Mind for SEVEN MILES!
-Race level runners will continue for another half mile until you encounter a flour arrow directing you back. This is 4 miles. Race runners will turn around here and head back to A Runner's Mind for EIGHT MILES!

Tuesday Marina Run (10/27/15)

You will be logging between 2-5 miles depending upon your training level. The link below should give you a relatively clear sense of where we're going. I've also included a verbal description beneath it:

TUESDAY'S RUN COURSE!

A BRIEF DESCRIPTION OF THE ROUTE-

In short, we will head NORTH from the Marina Green Monkey Bars on along Marina Boulevard until we reach the intersection of Mason/Halleck. Look for a RC2 in chalk on the ground. This is 1 MILE! Beginners will turn around here and head back to the monkey bars for 2 MILES!

Everyone else will continue running on the paved path along Mason past Sports Basement. Shortly after we pass Sports Basement, there is a lengthy straight stretch and a funny looking metal power box on your RIGHT. There will also be a RC3 in chalk on the ground. This is 1.5 MILES. Intermediate runners will turn around and head back to the monkey bars for 3 MILES!

Advanced and Race level runners will continue past the 1.5 mile mark along the paved path. Eventually the path curves over to the right and merges with a dirt/fire road that heads towards the Warming Hut (for the uninitiated, the Warming Hut is A BIG WHITE BUILDING WITH TABLES AND BENCHES IN FRONT OF IT. Hopefully, it will be hard to miss). The Warming Hut is 2 MILES! Advanced level runners will turn around here and head back to the monkey bars for 4 MILES!

Race level runners will continue running past the Warming Hut on the paved path towards the Golden Gate Bridge. Continue until you reach the base of the bridge and Hopper Hands. Turn around here and head back to the monkey bars for 5 MILES!

Saturday Long Run (4-7 Miles) 01/23/16

We'll get things rolling with an easy 1/2 mile (approx) warmup run to Julius Kahn Park from A Runner's Mind (3575 Sacramento St). 

We'll do some range of motion drills in the park before starting the run.

 
Here's a link to the course map....
 
Saturday ARM Long Run Course Map

Here's a description of said course...

-Launch from Julius Kahn Park. Follow dirt trail towards Arguello. Turn right on Arguello.   
-Shortly after turning right you will cross the street and veer left onto Bay Area Ridge Trail.  
-Continue on Bay Area Ridge Trail (Look for signs and flour markings). 
-You'll follow Bay Area Ridge Trail to Park Avenue.
-Turn RIGHT and follow Park Trail downhill. Look for flour markings.
-Follow Park Trail until you reach the intersection of Lincoln/McDowell.  
-Continue running down McDowell until you connect with the pedestrian path (200-300 meters).
-Turn LEFT on the pedestrian path and follow it towards the underpass. At the underpass you have logged TWO MILES. Look for a RC4 in chalk underneath the overpass. Beginner runners turn around here and head back to Julius Kahn for 4 MILES!
-Everyone else will continue on the pedestrian path parallel to Lincoln until you reach Lincoln/Long. 
-Head down Long Avenue and veer RIGHT to the Warming Hut. This is 2.5 MILES. Intermediate runners turn around here and head back to Julius Kahn for 5 MILES!
  -Advanced and Race level runners will continue running briefly (200-300 meters) on the dirt path towards Old Mason Street.
-Veer RIGHT onto the 'paved' pedestrian path and follow this towards Sports Basement. Roughly 600 meters later you will see a RC6 in the middle of the paved path adjacent to a large metal 'power box'. Advanced runners turn around here and head back to Julius Kahn for 6 MILES!
-Race level runners continue for another half a mile until you are across from the 'old' Crissy Field Center (on your right) just past Sports Basement. Look for a RC7 in the middle of the path. Race runners turn around here and head back to Julius Kahn for 7 MILES!