Wildcard Run (Don't Make a Mountain out of a Molehill)-06/06/19

From Coach Toby:

Hills are an inevitable part of life in San Francisco. After we’ve climbed up one or two a few times, our attitude about them usually begins to change. 

I started my SF life twenty-three years ago in this neighborhood, every day walking up and down 10th Ave to Irving St. Within just weeks, walking those few blocks became so much easier, enjoyable and very often my favorite part of the day. 

Flash forward: This past weekend I competed in a one-way trail race. It started at Baker Beach in San Francisco, crossed the Golden Gate Bridge and proceeded up and down our beautiful coastal mountain trails. 23 miles and 4000+ feet of climbing later, we reached our destination – Stinson Beach. 

Every workout we do now contributes to something in the future yet to be discovered. Matt often speaks about embracing developmental opportunities. I couldn’t agree more. Challenge your limits and don’t limit your challenges. 

The workout: 

After a 5-10 minute warm up, runners will do a 4-mile clockwise city-streets loop around Mt. Sutro, passing through a number of San Francisco neighborhoods – Cole Valley, Corona Heights, Twin Peaks, Forest Knolls, Midtown Terrace and of course, the Sunset. Yes, this run is hilly but absolutely accessible to runners of all levels. Embrace the challenge! The ascent peaks at 1.75 miles into the run, and you’ll be rewarded by a Tank Hill park pit stop just prior to reaching the top. Enjoy the views, finish the short climb and then cherish the downhill – you earned it! 

DIRECTIONS:

Please review the route map via the posted link.

http://www.mapmyrun.com/routes/view/2115918100

Look for “RC” chalk markings along the route to help guide the way.

-Exit Kezar Stadium’s west entrance and turn left. 
-At Frederick St, turn left. 
-At Clayton Street, turn right. 
-Run up Clayton on the right side of the street and cross 17th St. 
-Stay right and slight right to merge onto Twin Peaks Blvd. 
-Stay to the right and on the sidewalk. Look to your right for steps that lead up to Tank Hill park. Loop Tank Hill and enjoy amazing views. 
-Exit Tank Hill where you entered, making a right to continue on Twin Peaks Blvd. Continue straight. 
-Twin Peaks Blvd turns into Clarendon Drive. 
-Take Clarendon Drive all the way to its end. This is a traffic-controlled intersection at Laguna Honda Blvd. 
-Cross Laguna Honda and turn right. You are now running on the sidewalk on the left side of the street. Laguna Honda turns into 7t th Ave. 
-Take 7th Ave to Lincoln Way and make right. 
-Stay right to merge onto Frederick St. 
-Left turn at Arguello to get back to Kezar Stadium.

Wildcard Run (Sunset Hills/Grandview Park-4-4.5 Miles)-5/30/19

From Coach Toby:

Our evolution as runners is influenced by a few key factors. One of them is our surroundings. Where we run can help us become the runner we want to be. As Bay Area residents, we’re fortunate to have almost every type of landscape at our disposal. Take a look around. The equivalent of a premier gym membership is available just outside our doors. And it’s FREE! 

What is San Francisco’s biggest gift to runners? Hills, of course. Okay, I know that’s a matter of opinion. But, if becoming stronger, faster, or developing a tougher, grittier or more positive mindset are any of the parts of the runner you wish to be, then consider yourself lucky. Developing a relationship with our city’s hills can help you achieve all of those things.

Tonight’s hill workout is accessible to runners of all levels and includes one of Run Club’s favorite city peaks and spots to watch the sunset – Grandview Park. I will provide guidance for how to approach/execute the workout as well as directions prior to the run so please be at Kezar Stadium on time. Directions are also included below. Looking forward to it! 

Directions: 

1 Mile Warm-up (all runners)-

https://www.mapmyrun.com/routes/view/2528546308

-Exit Kezar Stadium and turn left
-Cross Frederick Street and turn right 
-Frederick Street turns into Lincoln Way
-Turn Left onto 8th Avenue
-Stop at 8th Avenue and Lawton.

The hill workout circuit begins here at 8th and Lawton. 

Workout-

Beginner/Intermediate Levels (3-4 repeats, Grandview Park summit)

https://www.mapmyrun.com/routes/view/2528566249

Advanced/Race Levels (5-7 repeats, Grandview Park summit)

https://www.mapmyrun.com/routes/view/2528560636

1.5 Mile Cool Down (all runners)

https://www.mapmyrun.com/routes/view/2528575252

-Descend Grandview Park steps and run east along Moraga St
-Turn left onto 8th Avenue
-Turn right onto Lincoln Way
-Lincoln Way turns into Frederick Street
-Turn left onto Arguello Blvd and head back to Kezar Stadium

Wildcard Run (Spring Season Finale Mashup, 3.5 miles)-04/25/2019

From Coach Toby....

For those who have come out for any of our wildcard runs this season, I hope you have enjoyed exploring our city together, taking your training off the beaten path and for some, pushing yourselves out of your comfort zone.

You all did amazing and I hope to see you back for more in the summer season. Thanks for letting me share our city streets, parks and open spaces with you.

We’ll end the season with a Run Club wildcard favorite. This three and a half mile run has it all, including one of the most beautiful urban forests on the planet.

Please review the route map beforehand via the following link.

http://www.mapmyrun.com/routes/view/2029166218

Here are the written directions:

-Exiting the stadium’s west entrance, turn left and then make a quick left on Frederick St.
-Right onto Willard St (just in front of the Kezar stadium entrance)
-Head UP Willard (enjoy the climb)
-Right onto Belmont Ave
-Left onto Edgewood Ave. Edgewood dead-ends at the forest edge. Proceed into the forest on Edgewood Trail.
-Proceed to intersection with Historic Trail.
-Turn left onto Historic Trail and proceed DOWN through the forest all the way to the staircase exiting onto the sidewalk on Stanyan St.
-Turn right onto Stanyan and run (or walk… it’s steep!) one block up to Belgrave. Left onto Belgrave Ave. Take Belgrave to its very end. Enter the dirt trail on the left and climb up the wooden steps to Tank Hill. Enjoy the views!
-Turn around and return back down Belgrave to Stanyan. Cross Belgrave and make a right onto Stanyan. You should be running on the sidewalk on the left side of Stanyan
-Take Stanyan to the Panhandle/Fell St. Left at Fell into Golden Gate Park – you are turning left onto JFK Drive.
-Just before the Conservatory of Flowers (on your right, turn left onto Nancy Pelosi Dr.)
-Veer left onto Bowling Green Dr
-Turn left onto Martin Luther King Jr. Dr
-At stop light, cross Kezar Dr and return to stadium
-Mashup complete!

Hint Run Spring 2019

Rendezvous point #1-This rendezvous point is in the Presidio. It is the statue of a certain Jedi Master. Take a selfie with this Jedi Master and you'll score 2 raffle tickets.

Rendezvous point #2-Not too far from the statue of one of the most famous jedi masters of all time is a statue of a man who helped invent the television. He’s holding a cathode ray tube & a roll of patents. Take a selfie in front of this statue and you’ll score 2 raffle tickets.

Rendezvous point #3-Nestled inside a eucalyptus grove in the Presidio is a quiet, graceful, sinuous, wooden sculpture by Andy Goldsworthy. Take a selfie in front of this iconic spot and you'll score 2 raffle tickets.

Rendezvous point #4-We’ve rendezvoused at this spot for a few Saturday long runs. The name of the spot rhymes with ‘semolina funky jars’. Take a selfie in front of this spot for 2 raffle tickets.

Rendezvous point #5-You need the heart of a ‘lion’ to tackle these steps. Take a selfie at the top of these steps and score 2 raffle tickets.

Rendezvous point #6-Less than ½ a mile from the Hint store is a TINY park. At just a quarter of an acre, this park is small in size but big on atmosphere, offering visitors a quiet respite from the hustle and bustle of city life. Take a selfie in front of this park and score 1 raffle ticket.

Rendezvous point #7-This park is just over ½ a mile (and a large climb) away from the Hint store. A broad, tiered staircase climbs the terraced southern slope of this steep hillside park; when you reach the top, you will find panoramic views of the city and Bay. Take a selfie at the summit of this park and score 2 raffle tickets.

Rendezvous point #8- Not too far from the spot that rhymes with with ‘semolina funky jars’ is a big, blue, public fitness court. Take a selfie here and you'll score 2 raffle tickets.

Rendezvous point #9-This branch of the San Francisco Public Library is not too far from the Hint Store and is adjacent to the Moscone Softball Fields. Take a selfie in front of this spot and you'll score 1 raffle ticket.

Rendezvous point #10-This dining spot is close to the Hint store. The name of the joint rhymes with ‘Stubby Poodle’. They’re known for small plates, loud music, and a bottomless dim sum brunch. Take a selfie at this point and you'll score 1 raffle tickets.

Wildcard Run (THE FIST, 3.75 miles)-04/18/2019

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.

Tonight’s wildcard run takes us high atop a rocky urban outcrop know as “the Fist”!

Enjoy the picturesque 360-degree views and get in a few good fist pumps with your teammates to celebrate your many efforts this season and to recognize the 26,000 plus runners who toed the line at the Boston Marathon earlier this week. Talk about inspiration!

Accessible to all, this run is approximately 3.75miles and includes a moderate amount of climbing and hills, including a VERY small amount of trail. If hills are your archenemy, this run is a great way to become friends. I promise.

Please review the route map via this link:

https://www.mapmyrun.com/routes/view/2358174385

Directions:

-Exiting the stadium’s west entrance, make a left and then another left onto Frederick St.

-Continue on the left side of Frederick Street to Clayton St.

-Right on Clayton St.

-Left on 17th St. (This is a busy intersection – please be careful crossing)

-Shortly thereafter, left on Roosevelt Way.

-At Roosevelt Way and Museum Way (to your right), look for the park to your right. This is Corona Heights Park. Turn right, crossing Roosevelt at the pedestrian crosswalk to enter the park.

-You’ll take a short detour here to summit to the top of the park! Run clockwise on the dirt path, up to the jagged rocks. You’ve reached “The Fist”!


-Descend back down to Roosevelt Way. Cross the street again and make a right back onto Roosevelt Way.

-Left on Park Hill Ave

-Right on Buena Vista Avenue East (cross over Buena Vista so you are running on the “Buena Vista Park” side/sidewalk)

-Buena Vista will run along the park down to Haight Street. Enjoy the views.

-At Haight Street, cross Haight and continue north on Baker Street.

-At Oak Street, cross over into the Panhandle and make a left.

-Take the Panhandle’s paved sidewalk path west to Stanyan St.

-Left at Stanyan, then quick right at Kezar Drive.

-Run along paved path back to Kezar Stadium – done!

Saturday Long Run (10-14 miles)-04/13/19

You'll be logging 10-14 miles on Saturday depending upon your training level. Here's a link to the course map-

Saturday Long Run

We'll launch from the Marina Green Monkey Bars and head towards the Golden Gate Bridge.

Roughly 1/2 a mile into the run we'll continue STRAIGHT on Old Mason Street past the volleyball courts. 

1 mile into the run, turn LEFT onto Halleck street into the Presidio. 

Turn RIGHT onto Lincoln and continue running through the Presidio past the cemetery.

Veer RIGHT onto Patten Road (it's a paved pedestrian path) and continue on the paved path towards the Golden Gate Bridge. FYI, this runs parallel to Lincoln.

Continue running on the paved pedestrian path parallel to Lincoln towards the Golden Gate Bridge. Stick to this path as it heads towards the Golden Gate Bridge.

You will follow the path for roughly 1/2-3/4 of a mile. There will be a few points at which the path may fork, but stick to the MAIN path. You will soon see the Golden Gate Bridge approaching.
 
You will reach a point where you can continue running and run underneath the bridge or take a hairpin LEFT and wind your way up to the pedestrian side of the bridge. You want to do the LATTER and turn left and head onto the pedestrian side of the bridge.  

PLEASE BE CAREFUL! THERE ARE TYPICALLY A REASONABLE NUMBER OF TOURISTS WHO AREN'T PAYING ATTENTION. BE SMART AND BE POLITE IF YOU NEED TO GET AROUND SOMEONE.

Continue to the end of the bridge to the Visitor Center. Stop here to grab some water, use the restroom, and/or take a gel, clif shot, etc. Everyone will turn around here and head back across the bridge and back the way you came towards the Marina Green Monkey Bars.

Follow Marina Boulevard past the Marina Green Monkey Bars and head towards Fort Mason Hill. Beginners will crest this hill and head back to our starting point for 10 MILES! 
 
Everyone else will head down into Aquatic Park. At the end of Aquatic Park/edge of Fisherman's Wharf, Intermediate runners will turn around here and head back to the starting point for 11 MILES!

Advanced and Race level runners will run along the waterfront into Fisherman's Wharf. You will be on Jefferson. Please keep a watchful eye for tourists, cyclists, and other traffic in Fisherman's Wharf. Continue running to the intersection of Jefferson/Powell. There is a large CVS Pharmacy on the right. Advanced level runners turn around here and head back to the monkey bars for 12 MILES!

Race level runners will continue running to the intersection of Embarcadero/Green. Turn around here and head back to our starting point for 14 MILES! 

Wildcard Run (Strawbery Hill Repeats, 4-5 miles)-04/11/19

Are you itching to get outside and enjoy the spring air and bloom? Do you want to get stronger, faster? Tonight's your night!

This week's wildcard hill workout takes us to one of the prettiest spots in San Francisco: Golden Gate Park's Stow Lake. We’ll be doing hill repeats on both the lower and upper loops of Strawberry Hill, a beautiful hillside situated above the lake. We'll do a warm-up jog to Stow Lake together.

Once there, Coach Toby will provide workout instruction before sending you on your way to Strawberry Hill. This hill repeats workout will involve circular loops around Strawberry Hill, followed by 2-3 minutes of recovery. We'll return to Kezar Stadium as a group after we're done.

This workout is accessible to runners of all levels. The run is a combination of road (warm-up and cool down) and trail (hill repeats). Road shoes are just fine to wear. The trail is well groomed and not technical. No headlamps required.

Directions to Stow Lake start. (Arrive at Kezar Stadium on time so you can run over together with your teammates.)

- At stoplight, cross Kezar Drive onto MLK Jr Drive.
- At Bowling Green, turn left to stay on MLK Jr Drive
- Veer right near 9th Avenue intersection to stay on MLK Jr Drive.
- Immediately after passing Hagiwara Tea Garden Drive on your right, look and take the pedestrian path that veers 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, make right and run on the path until you see a bridge on your left. The bridge is our starting and end point.

Here's a link to the course map for you....

https://www.mapmyrun.com/routes/view/2461119901