From Coach Toby....
Exercising in the winter doesn’t mean we can’t enjoy the great outdoors with our friends. Quite the opposite is true! Join us tonight for some fresh air as we run through Mount Sutro, San Francisco’s third tallest hill and one of the most picturesque urban forests I’ve ever seen. We’ll also drop by Tank Hill, a Run Club favorite spot!
Headlamps are required for this one.
With the exception of our short trail detour onto Tank Hill, the route will be on paved sidewalks and walkways.
Route (Map My Run):
https://www.mapmyrun.com/routes/view/2861805343
Route (Strava):
https://www.strava.com/routes/23410838
Directions:
-Exit the stadium and turn left
-Left turn onto Frederick St
-Right turn onto Willard St – run two blocks up Willard to Parnassus Ave
-Cross Parnassus and turn right
-Run one block and turn left onto Medical Center Way
-From here, you’ll be running behind UCSF Hospital and climbing your way up and through Sutro Forest.
-Stay on the sidewalk which will then turn into a paved path when you get farther up into the forest. Do not run on the road!
-When you reach the very top, this will be the end of Medical Center Way
-Turn left onto Johnstone Dr
-Turn left onto Clarendon Ave
-After Twin Beaks Blvd on your right, look for and take the steps on your left up to Tank Hill. We’ll take a short detour here to check out Tank Hill and if it’s clear, the accompanying skyline view.
-Come back down the steps to Clarendon Ave and turn left.
-Stay on the sidewalk and continue down the hill. Clarendon turns into Twin Peaks Blvd
-Turn left onto Clayton St
-Turn left on Frederick St
-After you pass the stadium, turn left on Arguello to get you back to the start.
-Done!
Thursday, January 16, 2020
Thursday, January 09, 2020
Wildcard Run (3.5 mile fartlek run)-01/09/20
From Coach Toby...
Our second wildcard workout of the year has arrived! Tonight we’ll shift from last week’s hills (nice work btw!) to the flats of Golden Gate Park.
FARTLEK (a Swedish word for speed play) workouts are accessible to runners of all abilities, are quite simple to do, and can be a lot of fun to run alone or with a buddy or crew.
They’re GREAT for developing speed, endurance, and mental fortitude - more on that before the run tonight. I’ll go over the route and provide a short fartlek primer before we head out.
What to expect...
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. We'll do this for two miles and then wrap things up with a short easy pace run back to the stadium.
Route: https://www.mapmyrun.com/routes/view/1948916387
Workout...
- 1-mile warm-up
- 2-miles of fartlek running (1 minute fast, 2 minutes easy)
- .5 mile cool down back to Kezar Stadium
(Approximately 3.5 miles total)
Our second wildcard workout of the year has arrived! Tonight we’ll shift from last week’s hills (nice work btw!) to the flats of Golden Gate Park.
FARTLEK (a Swedish word for speed play) workouts are accessible to runners of all abilities, are quite simple to do, and can be a lot of fun to run alone or with a buddy or crew.
They’re GREAT for developing speed, endurance, and mental fortitude - more on that before the run tonight. I’ll go over the route and provide a short fartlek primer before we head out.
What to expect...
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. We'll do this for two miles and then wrap things up with a short easy pace run back to the stadium.
Route: https://www.mapmyrun.com/routes/view/1948916387
Workout...
- 1-mile warm-up
- 2-miles of fartlek running (1 minute fast, 2 minutes easy)
- .5 mile cool down back to Kezar Stadium
(Approximately 3.5 miles total)
Thursday, January 02, 2020
Wildcard Run (Circling Mt. Sutro, 3.75 Miles)-1/2/20
Happy New Year! Let’s ease into 2020 with a nice and easy progressive hill run. Focus on effort and not speed tonight. Enjoy the Tank Hill summit views too!
Mile 1 – flat, then a gradual climb - 100 ft elevation gain
Mile 2 – the gradual climb continues then becomes a little more challenging – 150 ft elevation gain
Mile 3 – save some gas for this one – 200 ft elevation gain. Your reward: enjoy the amazing views from atop Tank Hill
Mile 4 – This ¾ mile is mostly downhill. Enjoy!
This four miler includes park, city streets, and a very short trail diversion at Tank Hill to capture a nighttime panoramic view of the city. Unless Karl the Fog is visiting of course!
Map/Directions. Please review the route map:
Route: https://www.mapmyrun.com/routes/view/2841470245
Directions:
-Exit Kezar Stadium and turn left.
-At the Stop sign, cross the street and turn left onto Lincoln Way. Run on the sidewalk on the left side of Lincoln Way.
-Turn left onto 7th Avenue. Run on the sidewalk on the right side of 7th Avenue
-Turn left onto Clarendon Avenue (traffic light, busy intersection)
-Stay on the sidewalk on the left side of Clarendon. There will be a steady climb along Clarendon.
-After you the crest the hill on Clarendon, continue on the sidewalk for just a short bit. Look for and pass Twin Peaks Blvd on your left. Right after, turn left onto and up the steps leading to Tank Hill
-Take the dirt trail to the top of Tank Hill. Enjoy the views!
-Continue along the dirt trail, onto more steps and exit Tank Hill onto Belgrave Avenue
-Take Belgrave Avenue to Stanyan St
-Turn right onto Stanyan St
-Turn left onto Frederick St
-After passing Kezar Stadium, turn right onto Arguello to get back to the stadium, where we started.
Done. Nice job!
Mile 1 – flat, then a gradual climb - 100 ft elevation gain
Mile 2 – the gradual climb continues then becomes a little more challenging – 150 ft elevation gain
Mile 3 – save some gas for this one – 200 ft elevation gain. Your reward: enjoy the amazing views from atop Tank Hill
Mile 4 – This ¾ mile is mostly downhill. Enjoy!
This four miler includes park, city streets, and a very short trail diversion at Tank Hill to capture a nighttime panoramic view of the city. Unless Karl the Fog is visiting of course!
Map/Directions. Please review the route map:
Route: https://www.mapmyrun.com/routes/view/2841470245
Directions:
-Exit Kezar Stadium and turn left.
-At the Stop sign, cross the street and turn left onto Lincoln Way. Run on the sidewalk on the left side of Lincoln Way.
-Turn left onto 7th Avenue. Run on the sidewalk on the right side of 7th Avenue
-Turn left onto Clarendon Avenue (traffic light, busy intersection)
-Stay on the sidewalk on the left side of Clarendon. There will be a steady climb along Clarendon.
-After you the crest the hill on Clarendon, continue on the sidewalk for just a short bit. Look for and pass Twin Peaks Blvd on your left. Right after, turn left onto and up the steps leading to Tank Hill
-Take the dirt trail to the top of Tank Hill. Enjoy the views!
-Continue along the dirt trail, onto more steps and exit Tank Hill onto Belgrave Avenue
-Take Belgrave Avenue to Stanyan St
-Turn right onto Stanyan St
-Turn left onto Frederick St
-After passing Kezar Stadium, turn right onto Arguello to get back to the stadium, where we started.
Done. Nice job!
Thursday, December 19, 2019
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
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
Thursday, December 12, 2019
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
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
Thursday, December 05, 2019
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
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
Thursday, November 21, 2019
Wildcard Run (HILLS! 3.5-4.5 miles)-11/21/2019
WILDCARD WELCOME – TONIGHT’S WORKOUT & A TASTE OF WHAT’S AHEAD...
From Coach Toby.....
Welcome! I am looking forward to running with and getting to know you all this season. As a complement to Matt’s Thursday evening track workout offering, wildcard runs will focus on developing our overall strength as runners and adding some spice to our sometimes less than exciting winter running routines. Wildcard runs are accessible to runners of all levels. You can expect the workouts to be both fun and challenging. Don’t be afraid to get wild!
Why run wild? Regardless of why we run and train (for speed, endurance, leisure), strength is core to making us better and keeping us healthy. Whether it’s tapping into our reserve tank in the final stretches of a race to chase down and pass a competitor, or kicking our body into overdrive to cruise up a San Francisco hill or Bay Area mountain trail, we need power.
Secondly, running provides a vehicle to explore ourselves and our surroundings. Through running we can push our comfort zones, share experiences with friends and community, and discover new places. That’s another goal I hope to help you achieve through these wildcard runs.
Each workout will cover 3-5 miles, warm-up included. Headlamps or other illumination is a must, and reflective running gear is encouraged. I’ll review the route and workout right before each session, and when and where possible, we’ll mark the routes with sidewalk chalk. Be on time and please always review the route before the run. You can also print a copy or keep it handy on your phone to reference during a run.
Week 1-HILLS!
Running hills will make you not just stronger, but also faster. Lucky for us, San Francisco provides the perfect playground for this type of training. Climbs are almost always rewarded with grand views and fun descents are almost always sure to follow. 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.
We’ll start with a one mile warm-up run, followed by block-length hill repeats in the Inner Sunset. Depending on how many hills you complete (3, 4, 5 or 6), the run will be approximately 3.5-4.5 miles long. Our final climb will be to Grandview Park (enjoy the views, fog permitting), before we coast back down and over to Kezar Stadium to finish up the workout.
Warm up and hill repeats (course map):
https://www.mapmyrun.com/routes/view/2788910215
Cool down from Grandview Park back to Kezar Stadium (course map):
https://www.mapmyrun.com/routes/view/2788914910
From Coach Toby.....
Welcome! I am looking forward to running with and getting to know you all this season. As a complement to Matt’s Thursday evening track workout offering, wildcard runs will focus on developing our overall strength as runners and adding some spice to our sometimes less than exciting winter running routines. Wildcard runs are accessible to runners of all levels. You can expect the workouts to be both fun and challenging. Don’t be afraid to get wild!
Why run wild? Regardless of why we run and train (for speed, endurance, leisure), strength is core to making us better and keeping us healthy. Whether it’s tapping into our reserve tank in the final stretches of a race to chase down and pass a competitor, or kicking our body into overdrive to cruise up a San Francisco hill or Bay Area mountain trail, we need power.
Secondly, running provides a vehicle to explore ourselves and our surroundings. Through running we can push our comfort zones, share experiences with friends and community, and discover new places. That’s another goal I hope to help you achieve through these wildcard runs.
Each workout will cover 3-5 miles, warm-up included. Headlamps or other illumination is a must, and reflective running gear is encouraged. I’ll review the route and workout right before each session, and when and where possible, we’ll mark the routes with sidewalk chalk. Be on time and please always review the route before the run. You can also print a copy or keep it handy on your phone to reference during a run.
Week 1-HILLS!
Running hills will make you not just stronger, but also faster. Lucky for us, San Francisco provides the perfect playground for this type of training. Climbs are almost always rewarded with grand views and fun descents are almost always sure to follow. 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.
We’ll start with a one mile warm-up run, followed by block-length hill repeats in the Inner Sunset. Depending on how many hills you complete (3, 4, 5 or 6), the run will be approximately 3.5-4.5 miles long. Our final climb will be to Grandview Park (enjoy the views, fog permitting), before we coast back down and over to Kezar Stadium to finish up the workout.
Warm up and hill repeats (course map):
https://www.mapmyrun.com/routes/view/2788910215
Cool down from Grandview Park back to Kezar Stadium (course map):
https://www.mapmyrun.com/routes/view/2788914910
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