Wildcard Run (The Positives of Being Negative, 5 miles)-05/23/2019

From Coach Toby:

It’s hard to believe. I didn’t at first. Intentionally run the beginning of my race more slowly, steadily increase my pace, and I will catch, pass and beat opponents? No way.

It’s true!

Beginning a race slower to finish faster can reap big rewards. This concept is called running 'negative splits'. A key to achieving negative splits is to incorporate this strategy into our regular running routine. Whether new to the sport or a seasoned runner, join me tonight to learn and practice how this all works. 

Workout:

1M warm up
1M repeats x 3
1M cool down

Benefits:
 
Mental Fortitude
Stamina
Injury Prevention
Speed Training

Please review the route maps via this link:

Warm up and cool down:
 
https://www.mapmyrun.com/routes/view/2145243139

1M repeats:
 
https://www.mapmyrun.com/routes/view/2145242182

-Warm up/cool down directions to and from Stow Lake. We will run together to Stow Lake.
-Exiting Kezar Stadium’s west entrance, turn right and proceed to the stoplight.
-At stoplight, cross Kezar Drive and proceed onto MLK Jr Drive.
-At intersection with Bowling Green, cross street and turn left to stay on MLK Jr Drive.
-At 9th Ave, turn right to stay on MLK Jr Drive.
-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 to the sidewalk surrounding the lake.
-This is the start and finish location for the workout and each counterclockwise 1 mile loop around the lake.
-After completing three loops, proceed back to Kezar Stadium the way you came.

Speedwork Details-07/19/2018

Beginner

–‘8’ repeats of 400M (one lap) fartlek with 50% recovery between each lap.

The idea here is to run ‘1’ lap. More specifically, you are running EASY/SLOW for 100 meters and HARD (5K race pace) for 100 meters. There will be chalk markings indicating when to run fast and when to slow down.

After completing a lap, you will ‘recover’ for 50% of the time it took you to complete said lap. EG-Assume it took you 2:00 to run a lap, your recovery interval is 1:00.

After recovering, segue into your ‘next’ lap. Complete a total of ‘4’ fartlek laps and you’re done! Ideally, you want ‘consistency’ in your pacing. So, if you run 2:00 for your first lap, you want all subsequent laps to be between 2:00-2:05

Intermediate

–‘8’ repeats of 400M with 50% recovery between each lap.

The idea here is to run ‘1’ lap. More specifically, you are running HARD (5K race pace) for the entire lap

After completing a lap, you will ‘recover’ for 50% of the time it took you to complete said lap. EG-Assume it took you 2:00 to run a lap, your recovery interval is 1:00.

After recovering, segue into your ‘next’ lap. Complete a total of ‘4’ laps and you’re done! Ideally, you want ‘consistency’ in your pacing. So, if you run 2:00 for your first lap, you want all subsequent laps to be between 2:00-2:05

Advanced

–‘1’ repeats of 400M, ‘6’ repeats of 800M, and ‘1’ repeat of 400M with 50% recovery between each lap.

You are running HARD (5K race pace) for 400M (1 lap), ‘2’ repeats of 800M (2 laps), and 400M (1 lap).

After completing a lap, you will ‘recover’ for 50% of the time it took you to complete said lap. EG-Assume it took you 2:00 to run a lap, your recovery interval is 1:00. If it takes you 4:00 for ‘2’ laps, your recovery is 2:00.

After recovering, segue into your ‘next’ lap. Complete all intervals and you’re done! Ideally, you want ‘consistency’ in your pacing. So, if you run 2:00 for 400M, you want all subsequent 400M to be between 2:00-2:05. Similarly, if you run 800M in 4:00, your recovery is 2:00.

Race

–‘8’ repeats of 800M with 50% recovery between each lap.

You are running HARD (5K race pace) for ‘4’ repeats of 800M (2 laps).

After completing 800M, you will ‘recover’ for 50% of the time it took you to complete said interval. EG-If it takes you 4:00 for ‘2’ laps, your recovery is 2:00.

After recovering, segue into your ‘next’ interval. Complete all intervals and you’re done! Ideally, you want ‘consistency’ in your pacing. If you run 800M in 4:00, your recovery is 2:00.

Team Gilead Speedwork Details-04/09/19

Beginner

–‘7’ repeats of 400M (one lap) fartlek with 50% recovery between each lap.

The idea here is to run ‘1’ lap. More specifically, you are running EASY/SLOW for 100 meters and HARD (5K race pace) for 100 meters. There will be chalk markings indicating when to run fast and when to slow down.

After completing a lap, you will ‘recover’ for 50% of the time it took you to complete said lap. EG-Assume it took you 2:00 to run a lap, your recovery interval is 1:00.

After recovering, segue into your ‘next’ lap. Complete a total of ‘4’ fartlek laps and you’re done! Ideally, you want ‘consistency’ in your pacing. So, if you run 2:00 for your first lap, you want all subsequent laps to be between 2:00-2:05

Intermediate

–‘7’ repeats of 400M with 50% recovery between each lap.

The idea here is to run ‘1’ lap. More specifically, you are running HARD (5K race pace) for the entire lap

After completing a lap, you will ‘recover’ for 50% of the time it took you to complete said lap. EG-Assume it took you 2:00 to run a lap, your recovery interval is 1:00.

After recovering, segue into your ‘next’ lap. Complete a total of ‘4’ laps and you’re done! Ideally, you want ‘consistency’ in your pacing. So, if you run 2:00 for your first lap, you want all subsequent laps to be between 2:00-2:05

Advanced

–‘1’ repeats of 400M, ‘5’ repeats of 800M, and ‘1’ repeat of 400M with 50% recovery between each lap.

You are running HARD (5K race pace) for 400M (1 lap), ‘2’ repeats of 800M (2 laps), and 400M (1 lap).

After completing a lap, you will ‘recover’ for 50% of the time it took you to complete said lap. EG-Assume it took you 2:00 to run a lap, your recovery interval is 1:00. If it takes you 4:00 for ‘2’ laps, your recovery is 2:00.

After recovering, segue into your ‘next’ lap. Complete all intervals and you’re done! Ideally, you want ‘consistency’ in your pacing. So, if you run 2:00 for 400M, you want all subsequent 400M to be between 2:00-2:05. Similarly, if you run 800M in 4:00, your recovery is 2:00.

Race

–‘7’ repeats of 800M with 50% recovery between each lap.

You are running HARD (5K race pace) for ‘4’ repeats of 800M (2 laps).

After completing 800M, you will ‘recover’ for 50% of the time it took you to complete said interval. EG-If it takes you 4:00 for ‘2’ laps, your recovery is 2:00.

After recovering, segue into your ‘next’ interval. Complete all intervals and you’re done! Ideally, you want ‘consistency’ in your pacing. If you run 800M in 4:00, your recovery is 2:00.

Wildcard Run (The FIST!)-07/05/2018

THE FIST (3.5 mile Recovery Week Run)

From Coach Toby....

The fist pump, the clenched fist – for runners, these symbolic gestures are synonymous with celebrating a personal PR, team long run strength & unity, or any workout involving blood, sweat and tears. The fist reminds us we’re all rugged around the edges and whether together or alone, capable of reaching new heights.

Appropriately, tonight’s run takes us high atop a rocky outcrop know as “the Fist”!
Enjoy the picturesque views and get in a few good fist pumps with your teammates to celebrate your many efforts this season – including this one!

Please review the route map via this link:

https://www.mapmyrun.com/routes/view/2137417102

Directions:

-Exiting the stadium’s west entrance, we’ll make a right onto Kezar Drive.
-Run along the paved path to Stanyan Street.
-Cross Stanyan Street, then turn left to cross over Oak Street and onto the Panhandle.
-Make a right onto the Panhandle.
-Run along the Panhandle’s paved path (right hand side, Oak street side) until it ends at Baker Street.
-Right onto Baker Street.
-At Baker and Haight Street, cross Haight and continue onto Buena Vista Avenue E. You will be running on the paved path alongside Buena Vista Park, uphill.
-Left turn onto Park Hill Avenue. Park Hill Avenue will merge right into Roosevelt Way.
-Run along Roosevelt Way until you see the entrance to Corona Heights Park on your left.
-You’ll take a short detour here to summit to the top of the park. Run up to the jagged rocks. You’ve reached “The Fist”!
-Descend back down to Roosevelt Way, making a left onto Roosevelt Way.
-Stay on Roosevelt Way to 17th Street.
-Right onto 17th Street.
-Right onto Clayton Street.
-Left onto Frederick Street.
-Right onto Arguello Street and back into Kezar stadium to finish.

Wildcard Run (Taste The Trail)-06/28/2018

This week, we explore Golden Gate Park’s ocean-bound flatter and gentler trails! Trail running is great for improving biomechanics/form, proprioception, strengthening your core, and more!

Please review the route map via the posted link. This is a simple out and back, east to west/west to east course (4.85 miles total).

Taste The Trail!

Directions:

-Exiting the stadium’s west entrance, we’ll cross Kezar Drive at the traffic light and head into Golden Gate Park on MLK Jr Drive.

-Stay on the paved pedestrian path to the right of MLK. MLK will intersect Bowling Green Drive just shortly after we enter the park.

-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/Crossover Drive. This is a multi-lane traffic light controlled intersection. Be alert!

-Cross through the intersection and continue on MLK. Immediately thereafter, MLK will intersect with Transverse Dr (right side).

-Make a left here at the pedestrian crosswalk to transition over to the paved path on the left side of MLK.

-After crossing MLK turn right and immediately look for a dirt trail entrance on your left. We’ll try to put some chalk down here for you.

-You’ll run along this trail until its very end. It runs parallel and in-between Lincoln Way (on the left) and MLK (on the right).

-You’ll cross over 25th Avenue at Lincoln Way. Continue until you reach Sunset (big, controlled intersection with stop signs). Look for a chalk ‘RC’ directing you to turn around and come back the way you came!

-This is an approximately 4.85-mile run round trip. Enjoy!

Speedwork Details-07/05/2018

Beginner

–‘7’ repeats of 400M (one lap) fartlek with 50% recovery between each lap.

The idea here is to run ‘1’ lap. More specifically, you are running EASY/SLOW for 100 meters and HARD (5K race pace) for 100 meters. There will be chalk markings indicating when to run fast and when to slow down.

After completing a lap, you will ‘recover’ for 50% of the time it took you to complete said lap. EG-Assume it took you 2:00 to run a lap, your recovery interval is 1:00.

After recovering, segue into your ‘next’ lap. Complete a total of ‘4’ fartlek laps and you’re done! Ideally, you want ‘consistency’ in your pacing. So, if you run 2:00 for your first lap, you want all subsequent laps to be between 2:00-2:05

Intermediate

–‘7’ repeats of 400M with 50% recovery between each lap.

The idea here is to run ‘1’ lap. More specifically, you are running HARD (5K race pace) for the entire lap

After completing a lap, you will ‘recover’ for 50% of the time it took you to complete said lap. EG-Assume it took you 2:00 to run a lap, your recovery interval is 1:00.

After recovering, segue into your ‘next’ lap. Complete a total of ‘4’ laps and you’re done! Ideally, you want ‘consistency’ in your pacing. So, if you run 2:00 for your first lap, you want all subsequent laps to be between 2:00-2:05

Advanced

–‘1’ repeats of 400M, ‘5’ repeats of 800M, and ‘1’ repeat of 400M with 50% recovery between each lap.

You are running HARD (5K race pace) for 400M (1 lap), ‘2’ repeats of 800M (2 laps), and 400M (1 lap).

After completing a lap, you will ‘recover’ for 50% of the time it took you to complete said lap. EG-Assume it took you 2:00 to run a lap, your recovery interval is 1:00. If it takes you 4:00 for ‘2’ laps, your recovery is 2:00.

After recovering, segue into your ‘next’ lap. Complete all intervals and you’re done! Ideally, you want ‘consistency’ in your pacing. So, if you run 2:00 for 400M, you want all subsequent 400M to be between 2:00-2:05. Similarly, if you run 800M in 4:00, your recovery is 2:00.

Race

–‘7’ repeats of 800M with 50% recovery between each lap.

You are running HARD (5K race pace) for ‘4’ repeats of 800M (2 laps).

After completing 800M, you will ‘recover’ for 50% of the time it took you to complete said interval. EG-If it takes you 4:00 for ‘2’ laps, your recovery is 2:00.

After recovering, segue into your ‘next’ interval. Complete all intervals and you’re done! Ideally, you want ‘consistency’ in your pacing. If you run 800M in 4:00, your recovery is 2:00.

Saturday Long Run (8-12 miles)-06/30/18

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 for another 1/2 mile until you reach the intersection of JFK/8th. This is a big controlled intersection (four way stop). This is 2 miles.

-Continue running through Golden Gate Park via JFK. Shortly after passing DeYoung Museum you will see the Rose Garden on the right. This is 2.5 miles.

-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. There is a water fountain on the RIGHT side of this intersection if you need to make a pitstop. Continue through Golden Gate Park on JFK. Move over to the LEFT side of JFK. 

-Continue running along JFK past JFK/Transverse. 1 mile later you will reach JFK/Chain of Lakes Drive East. This is 4 miles. Beginner level runners will turn around here and head back to A Runner’s Mind for EIGHT MILES!

-Everyone else will continue running on JFK towards the Beach Chalet. When you’ve reached the intersection of JFK/Bernice Rodgers Way, you will have logged 4.5 miles. Intermediate level runners will turn around here and head back to A Runner’s Mind for NINE MILES!

-Advanced and Race level runners will turn RIGHT at the intersection of JFK/Bernice Rodgers Way and continue towards the Beach Chalet (1000 Great Highway at Ocean Beach). 

-Turn LEFT onto the Great Highway and run past the Beach Chalet. Roughly 200 meters past the Beach Chalet you will encounter a pedestrian crosswalk cutting across the Great Highway. Look for a ‘RC10’ in chalk here. Advanced level runners will turn around here and head back to A Runner’s Mind for TEN MILES!

-Race level runners will continue running along the Great Highway. At Great Highway/Moraga, there will be a ‘RC12’ in chalk on the ground. Race level runners will turn around here and head back to A Runner’s Mind for TWELVE MILES!