Thursday, September 12, 2019
Wildcard Run (Tried. True. TEMPO! 3.5 miles)-09/12/19
Long runs, like we tackle and celebrate on Saturdays together, are great for building endurance. Short tempo runs give us the opportunity to focus on improving speed while also developing strength. Tonight we focus on the latter.
From Coach Toby...
I’ve often incorporated this type of short tempo session into work run commutes, short workout runs during leisure or professional travel, and those “sneak it in” runs I do on Sunday afternoon prior to eating a big bowl of pasta with sauce with family and friends. I LOVE the challenge they present, and I really appreciate that they only take 30-45 minutes of my time. Small investment. Big gains.
Tempo running is a type of workout where after an easy-pace warm-up, you ease in to a “comfortably hard” pace for a prescribed distance or amount of time. This isn’t an all out sprint or race; think more of along the lines of running at an accelerated pace which you can maintain for 20-30 minutes. I aim for 20-30 seconds slower than my 5K race pace.
Tonight’s workout is being taken over by guest coach, Eva Davis. If you haven’t met Eva, you should know she may even be MORE friendly and MORE hardcore than Coach Toby. Ask her about her recent birthday excursion where she ran 44 kilometers to celebrate the day. (Truth!)
Nothing like that for tonight, of course. Here’s the workout. Enjoy.
- 1 mile warm-up – start at Kezar stadium, run to 10th Ave and JFK
- 2 mile (appprox) tempo run (comfortably hard pace) – start at 10th Ave and JFK, finish at MLK and 9th Ave
- Cool down run back to Kezar Stadium
(approximately 3.5 miles total)
Route: https://www.mapmyrun.com/routes/view/2106032191
Run starts promptly at 6:35pm. Please review the route via the link beforehand. Coach Eva will go over the route with you before the start of the run.
Tried. True. Tempo. Let’s do it!
Thursday, September 05, 2019
Wildcard Run (Mount Olympus Mashup, 3.5 miles)-09/05/19
From Coach Toby.....
Mashups combine a little bit of everything – trails, pavement, flats and of course a wildcard favorite, hills. As a full body workout, the training benefits of these kinds of short runs are tremendous. In addition, they allow us to practice and develop skill and confidence in running different types of terrains.
Tonight's run is a 3.5 mile (total distance) “loop” including a beautiful forest jaunt through the city’s “Interior Greenbelt”, and a short stop at Mount Olympus, a less known San Francisco hill and according to SF Parks and Recreation, the city’s geographic center.
Please note that our warmup will be included as part of tonight's run!
We’ll wind things down on the flat Panhandle on the return to the stadium.
Ignore your speed tonight and enjoy the views. Yes, we’ll be running some trails, but road shoes will do just fine.
Course Map:
Here’s the route. We’ll get some directional chalk markings down for you, but please do review:
https://www.mapmyrun.com/routes/view/2169378391
Course Directions:
-Exiting the stadium’s west entrance, turn left.
-Left on Frederick St.
-Right onto Willard St (just in front of Kezar Stadium entrance)
-Head up Willard St (enjoy the climb)
-Right onto Belmont St.
-Left onto Edgewood St.
-Edgewood dead-ends at the forest’s edge. Proceed into the forest on Edgewood Trail
-Proceed to intersection with Historic Trail
-Left onto Historic Trail and proceed down through the forest all the way to Stanyan St
-Left onto Stanyan St and then a quick right onto 17th St
-Running on the left side of 17th St, run up towards and then cross Clayton St is a busy traffic controlled intersection
-Immediately after crossing Clayton St, turn left onto staircase (Monument Way – this may or may not be marked with a sign)
-At top of staircase, turn left onto Upper Terrace
-Run around Upper Terrace (it’s a loop)
-Climb up the steps to the Top of Mount Olympus. You are now in the middle of SF. Literally!
-Exit back onto street and complete the loop back to and down the staircase
-Right onto 17th St
-Right onto Clayton St
-Take Clayton St to Oak St and cross over into the Panhandle
-Left onto Panhandle pedestrian path
-At end of Panhandle, left onto Stanyan St, then quick right to cross Stanyan St. into Golden Gate Park
-Run on the paved path along Kezar Drive back to Kezar Stadium. Watch for cyclists here
-Mashup complete!
Mashups combine a little bit of everything – trails, pavement, flats and of course a wildcard favorite, hills. As a full body workout, the training benefits of these kinds of short runs are tremendous. In addition, they allow us to practice and develop skill and confidence in running different types of terrains.
Tonight's run is a 3.5 mile (total distance) “loop” including a beautiful forest jaunt through the city’s “Interior Greenbelt”, and a short stop at Mount Olympus, a less known San Francisco hill and according to SF Parks and Recreation, the city’s geographic center.
Please note that our warmup will be included as part of tonight's run!
We’ll wind things down on the flat Panhandle on the return to the stadium.
Ignore your speed tonight and enjoy the views. Yes, we’ll be running some trails, but road shoes will do just fine.
Course Map:
Here’s the route. We’ll get some directional chalk markings down for you, but please do review:
https://www.mapmyrun.com/routes/view/2169378391
Course Directions:
-Exiting the stadium’s west entrance, turn left.
-Left on Frederick St.
-Right onto Willard St (just in front of Kezar Stadium entrance)
-Head up Willard St (enjoy the climb)
-Right onto Belmont St.
-Left onto Edgewood St.
-Edgewood dead-ends at the forest’s edge. Proceed into the forest on Edgewood Trail
-Proceed to intersection with Historic Trail
-Left onto Historic Trail and proceed down through the forest all the way to Stanyan St
-Left onto Stanyan St and then a quick right onto 17th St
-Running on the left side of 17th St, run up towards and then cross Clayton St is a busy traffic controlled intersection
-Immediately after crossing Clayton St, turn left onto staircase (Monument Way – this may or may not be marked with a sign)
-At top of staircase, turn left onto Upper Terrace
-Run around Upper Terrace (it’s a loop)
-Climb up the steps to the Top of Mount Olympus. You are now in the middle of SF. Literally!
-Exit back onto street and complete the loop back to and down the staircase
-Right onto 17th St
-Right onto Clayton St
-Take Clayton St to Oak St and cross over into the Panhandle
-Left onto Panhandle pedestrian path
-At end of Panhandle, left onto Stanyan St, then quick right to cross Stanyan St. into Golden Gate Park
-Run on the paved path along Kezar Drive back to Kezar Stadium. Watch for cyclists here
-Mashup complete!
Thursday, August 29, 2019
Wildcard Run-(3 Mile Fartlek Run, Speed AND Endurance)-08/29/2019
Welcome to Wildcard Week #2! We’ll shift from last week’s Sunset neighborhood hills to the flats of Golden Gate Park.
Fartlek (a Swedish word for speed play) workouts are really quite simple and can be a lot of fun. They’re great for developing speed and endurance, and for learning how to shift paces during a run or race.
After an easy one mile warm up, we’ll ease into a pattern of alternating between a normal running pace and a faster pace, each for a prescribed amount of time.
I’ll provide a short fartlek primer before we get started as well as review the route. The route will be marked with chalk. No headlamps will be needed tonight but I do recommend wearing bright and reflective clothing.
Route: http://www.mapmyrun.com/routes/view/2106032191
Workout:
- 1-mile warm-up
- 2-miles of fartlek (1 minute fast, 2 minutes easy)
- Cool down run back to Kezar Stadium
(Approximately 3.5 miles total)
Fartlek (a Swedish word for speed play) workouts are really quite simple and can be a lot of fun. They’re great for developing speed and endurance, and for learning how to shift paces during a run or race.
After an easy one mile warm up, we’ll ease into a pattern of alternating between a normal running pace and a faster pace, each for a prescribed amount of time.
I’ll provide a short fartlek primer before we get started as well as review the route. The route will be marked with chalk. No headlamps will be needed tonight but I do recommend wearing bright and reflective clothing.
Route: http://www.mapmyrun.com/routes/view/2106032191
Workout:
- 1-mile warm-up
- 2-miles of fartlek (1 minute fast, 2 minutes easy)
- Cool down run back to Kezar Stadium
(Approximately 3.5 miles total)
Thursday, August 22, 2019
Wildcard Run-Fall Season Start (4 miles)-08/22/19
Week 1 – August 22 WILDCARD WELCOME: A TASTE OF WHAT'S AHEAD
From Coach Toby:
Welcome to Run Club’s Wildcard Workout. An alternative to our Thursday track offering, wildcard runs will focus on developing your overall strength as a runner. Regardless of our goals or intent (speed, endurance, leisure), strength is core to making us better runners. Some of you also already know I’m hell-bent on adding spice to our sometimes mundane running routines. Expect these workouts to be fun and rewarding!
Each week we’ll cover 3-5 miles. The workouts are geared to runners of all levels. We generally will not focus on speed, but instead on finishing runs at a comfortable pace, whatever that may be for you. For the most part, the runs will be marked, but please always review and take the provided route along with you.
Our focus for week one is HILLS! Running hills will make you a stronger, faster runner. Lucky for us, San Francisco provides the perfect playground for this type of training. Climbs are always rewarded with grand views, and fun descents almost always follow. And 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.
After a 5-7 min warm-up at Kezar, we’ll head out for a beautiful four mile run. It includes flat paved Golden Gate park trails, gentle to moderate city streets climbs, a steep tiled staircase ascent (Grandview Tiled Steps, here we come) and a sandy dune hilltop trail with stunning 360 degree views. These views (when Karl the fog isn’t lingering around) are some of the city’s best.
Enjoy the scenery and full body workout! (location: Golden Gate Park and Sunset District Neighborhood)
Route: http://www.mapmyrun.com/routes/view/2059189216
Directions:
-Exiting the stadium’s west entrance, turn right and cross Kezar Drive at the traffic light.
-Head into Golden Gate Park on MLK Jr Drive, staying on the paved pedestrian path on the right.
-MLK Jr Drive will intersect Bowling Green Drive - 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.
-Turn left at 19th Avenue and run to Lincoln Way (traffic light controlled intersection)
-Cross Lincoln Way and turn left
-Turn right at 17th Ave
-Turn left at Moraga St and head up the Grandview 16th Aveneue mosaic tiled steps. Definitely a photo moment! Tag @runclubsf
-At top of steps, turn right onto 15th Ave
-Carefully cross the street and then take the steps on the left that ascend to Grandview Park
Climb to the top. Enjoy some of the best views in the city!
-Exit Grandview Park to the east, heading down the steps. At the bottom of the steps, cross 14th Avenue and continue east down Moraga Stairs and onto Moraga St.
-Stay on Moraga.
-Turn left onto 8th Ave
-Turn right onto Lincoln Way
-Slight right to stay on Lincoln Way
-Turn Left on Arguello and head back to Kezar Stadium where we started
From Coach Toby:
Welcome to Run Club’s Wildcard Workout. An alternative to our Thursday track offering, wildcard runs will focus on developing your overall strength as a runner. Regardless of our goals or intent (speed, endurance, leisure), strength is core to making us better runners. Some of you also already know I’m hell-bent on adding spice to our sometimes mundane running routines. Expect these workouts to be fun and rewarding!
Each week we’ll cover 3-5 miles. The workouts are geared to runners of all levels. We generally will not focus on speed, but instead on finishing runs at a comfortable pace, whatever that may be for you. For the most part, the runs will be marked, but please always review and take the provided route along with you.
Our focus for week one is HILLS! Running hills will make you a stronger, faster runner. Lucky for us, San Francisco provides the perfect playground for this type of training. Climbs are always rewarded with grand views, and fun descents almost always follow. And 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.
After a 5-7 min warm-up at Kezar, we’ll head out for a beautiful four mile run. It includes flat paved Golden Gate park trails, gentle to moderate city streets climbs, a steep tiled staircase ascent (Grandview Tiled Steps, here we come) and a sandy dune hilltop trail with stunning 360 degree views. These views (when Karl the fog isn’t lingering around) are some of the city’s best.
Enjoy the scenery and full body workout! (location: Golden Gate Park and Sunset District Neighborhood)
Route: http://www.mapmyrun.com/routes/view/2059189216
Directions:
-Exiting the stadium’s west entrance, turn right and cross Kezar Drive at the traffic light.
-Head into Golden Gate Park on MLK Jr Drive, staying on the paved pedestrian path on the right.
-MLK Jr Drive will intersect Bowling Green Drive - 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.
-Turn left at 19th Avenue and run to Lincoln Way (traffic light controlled intersection)
-Cross Lincoln Way and turn left
-Turn right at 17th Ave
-Turn left at Moraga St and head up the Grandview 16th Aveneue mosaic tiled steps. Definitely a photo moment! Tag @runclubsf
-At top of steps, turn right onto 15th Ave
-Carefully cross the street and then take the steps on the left that ascend to Grandview Park
Climb to the top. Enjoy some of the best views in the city!
-Exit Grandview Park to the east, heading down the steps. At the bottom of the steps, cross 14th Avenue and continue east down Moraga Stairs and onto Moraga St.
-Stay on Moraga.
-Turn left onto 8th Ave
-Turn right onto Lincoln Way
-Slight right to stay on Lincoln Way
-Turn Left on Arguello and head back to Kezar Stadium where we started
Thursday, July 25, 2019
Wildcard Run–GG Park Off The Beaten Path (4 miles)-07/25/19
From Coach Toby....
Taking the path less trodden arouses our curiosity, motivates the body and inspires the soul. Join me tonight for a perfectly curated sidestep through some of my favorite and lesser known Golden Gate Park paths and trails.
Route: https://www.mapmyrun.com/routes/view/2610789736
The course is flat and a combination of pavement and groomed trail. No need to wear your trail running kicks – road shoes will do. The route will be well-marked and I will go over directions prior to the start of our run.
See you tonight!
Taking the path less trodden arouses our curiosity, motivates the body and inspires the soul. Join me tonight for a perfectly curated sidestep through some of my favorite and lesser known Golden Gate Park paths and trails.
Route: https://www.mapmyrun.com/routes/view/2610789736
The course is flat and a combination of pavement and groomed trail. No need to wear your trail running kicks – road shoes will do. The route will be well-marked and I will go over directions prior to the start of our run.
See you tonight!
Thursday, July 18, 2019
Wildcard Run (Reach For The Beach, 4 or 6 mile trail run)-07/18/19
For tonight’s run, we’ll dial back the effort with a wildcard favorite. The route itself is a simple one – we’ll be running through Golden Gate Park to Ocean Beach and back, including four miles of well-groomed and non-technical trails. You may choose a 4 or 6 mile option. Cya tonight!
Route:
Please review the course map. This is a simple out and back, east to west/west to east course.
Course Map-http://www.mapmyrun.com/routes/view/2018643478
Directions:
-Exiting the stadium’s west entrance, turn right and cross Kezar Drive at the traffic light.
-Head into Golden Gate Park on MLK Jr Drive.
-MLK will intersect Bowling Green Drive just shortly after we enter the park. Cross over Bowling Green 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.
-Cross safely 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, Sunset Blvd (4 mile turnaround), and Chain of Lakes Drive.
-The trail ends at Lincoln Drive and MLK Jr. Drive. Continue west to the Great Highway, cross over the Great Highway at the stoplight, and run up the dunes to greet the Pacific Ocean. A great spot for views and pics before heading back the way you came to Kezar Stadium.
Enjoy!
Route:
Please review the course map. This is a simple out and back, east to west/west to east course.
Course Map-http://www.mapmyrun.com/routes/view/2018643478
Directions:
-Exiting the stadium’s west entrance, turn right and cross Kezar Drive at the traffic light.
-Head into Golden Gate Park on MLK Jr Drive.
-MLK will intersect Bowling Green Drive just shortly after we enter the park. Cross over Bowling Green 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.
-Cross safely 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, Sunset Blvd (4 mile turnaround), and Chain of Lakes Drive.
-The trail ends at Lincoln Drive and MLK Jr. Drive. Continue west to the Great Highway, cross over the Great Highway at the stoplight, and run up the dunes to greet the Pacific Ocean. A great spot for views and pics before heading back the way you came to Kezar Stadium.
Enjoy!
Thursday, July 11, 2019
Wildcard Run (Painted Ladies Plus, 4 miles)-07/11/19
We’re taking it to the streets for a 4-mile San Francisco neighborhoods tour, including an Alamo Square drop-in to see these magnificent Victorian homes. Bring your camera, social media hashtags, and a wee bit of stamina - we’ve got about 400 feet of climbing to do!
Please review the route map via this link:
https://www.mapmyrun.com/routes/view/2378687401
Directions:
- Exit Kezar Stadium’s west entrance and turn left
- At Frederick St, turn left. Run all the way to Buena Vista Park
- At Frederick and Buena Vista Park, cross street, climb steps, and make right to run along the edge of the park on the paved sidewalk.
- You will run approximately halfway around the park
- Look for Duboce Street on your right.
- Turn right onto Duboce St
- Cross Castro St and continue on Duboce
- At Noe St (on right), turn LEFT by the Muni train stop to cross through Duboce Park.
- Continue through park to Pierce St
- Run on right side of Piece St to Hayes St
- Cross Hayes to run into Alamo Square Park
- Make a right and enjoy the views of the Painted Ladies and if clear, downtown skyline!
- Run to Steiner St and make left
- Take Steiner one half block to Fulton St
- Left onto Fulton
- Left onto Stanyan
- Cross Oak and Fell and then make right onto Kezar Drive
- Take Kezar Drive back to Kezar Stadium
Please review the route map via this link:
https://www.mapmyrun.com/routes/view/2378687401
Directions:
- Exit Kezar Stadium’s west entrance and turn left
- At Frederick St, turn left. Run all the way to Buena Vista Park
- At Frederick and Buena Vista Park, cross street, climb steps, and make right to run along the edge of the park on the paved sidewalk.
- You will run approximately halfway around the park
- Look for Duboce Street on your right.
- Turn right onto Duboce St
- Cross Castro St and continue on Duboce
- At Noe St (on right), turn LEFT by the Muni train stop to cross through Duboce Park.
- Continue through park to Pierce St
- Run on right side of Piece St to Hayes St
- Cross Hayes to run into Alamo Square Park
- Make a right and enjoy the views of the Painted Ladies and if clear, downtown skyline!
- Run to Steiner St and make left
- Take Steiner one half block to Fulton St
- Left onto Fulton
- Left onto Stanyan
- Cross Oak and Fell and then make right onto Kezar Drive
- Take Kezar Drive back to Kezar Stadium
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