Halloween 13.1 FAQs

-Do you have any pace groups?

No. BUT, our groups always attract 100+ runners and 'organic' pace groups just naturally form during the course of the season. Something to keep in mind is that your pace will naturally increase over the course of the season. So, you may start out running 10:00/mile and towards the latter stages of training, a more comfortable pace for you might be 9:30/mile.

-What are we doing for the first workout on Saturday, 8/16?

We are doing an EASY 2 MILE RUN (unless you are a 'Race' level runner). You can walk at certain points if you need to, but ideally we'd LOVE for you to cover the entire distance.

-YIKES! 2 Miles sounds like a LOT of running!

We don't expect you to set any landspeed records. Run the 2 miles as slow as you need to. You can take walk breaks if you like.

-Where do we meet for runs?

On Tuesdays you have '3' options in the evening(Marina, Golden Gate Park, or Downtown):

-Tuesday nights @ 6:30PM launching from the Marina Green Monkey Bars near the intersection of Marina/Fillmore. This is our PRIMARY location on Tuesday nights and will be led by me.

-Tuesday nights @ 6:30PM launching from outside PSOAS+Massage/Bodywork. These runs will be led by Coach Leslie. This option is designed to accommodate those working downtown and/or in the Financial District.

-Tuesday nights @ 6:30PM launching from Golden Gate Park. These runs will be led by USATF/RRCA certified coach Toby Silver. If Golden Gate Park is more convenient for you, this option will serve you well.

Thursday workouts are ALWAYS at the Marina Green Monkey Bars @ 6:30PM. We alternate between bootcamp and speedwork each week-

Bootcamp is geared towards core strengthening/stability. Expect lunges, squats, and a plethora of other great exercises designed to strengthen, stabilize, and stave off running related aggravations/injuries. Bootcamp is led by Coach Gaby.

Speedwork includes a variety of workouts throughout the season designed to increase speed. Expect hills,  fartlek, tempo, target pacing, and more! Yours truly leads the speed workouts.

The first Thursday night workout of the season is bootcamp.

Saturday long runs are at various locations in SF @ 9:30AM.

We will mix up our long runs locations and venture out to Golden Gate Park, Lake Merced, and/or Ocean Beach.

ANY CHANGE OF LOCATION ON SATURDAY IS COMMUNICATED VIA THE TWICE WEEKLY TEAM EMAIL NEWSLETTER!

-Do I need to sign up for the half marathon(s)?

If you plan on participating in any of the races, the answer is YES! You have ONLY signed up for TRAINING.

The actual half marathons are SEPARATE/DISTINCT events. Here are links to registration for the various races we are training for-

-The Nike Womens Half on 10/19
-The Healdsburg Wine Country Half on 10/25
-The Honey Badger Half Marathon (& 5K/10K) on 10/25 (*HINT-pass the code 'HALLOWEEN' for $5 off.)
-The US Half on 11/2

-What should I do between now and program launch?

You could head over to A Runner's Mind (3575 Sacramento St), get fitted for a new pair of shoes and some new running gear.

You could also get into a regular running routine and log a few easy miles on Tuesday, Thursday, and Saturday prior to joining the program.

-What if it's raining!? Will we still run?

YES. We may encounter inclement weather on race day and I can pretty much promise you the race will NOT be canceled! So, it's actually a good thing to train during inclement weather as you will be prepared should you encounter it on race day and your friends will think you are REALLY tough! :)

Obviously, if there are 'monsoon' like conditions where this a torrential downpour and 50MPH winds, we will likely err on the side of caution and cancel a run. But, this almost never happens.

-Additional Questions/Concerns?

EMAIL COACH MATT-MARATHONMATT@MARATHONMATT.COM!

Sunday's Long Run Description (7/22/12)

You will be logging between 5-8 miles depending upon your training level. Here's a link to the course map for your reference-

Sunday's Long Run

Everyone will launch from the paved path at the top of the stairs leading down to the ballfields.

You will follow Martin Luther King until it connects with Bowling Green Drive. Veer left on Bowling Green Drive. After roughly 200 meters, you will reach a stop sign. Turn right on this stop sign and head towards John F Kennedy Drive.

Cross over to the RIGHT side of JFK and turn LEFT and head towards Ocean Beach (WEST) on JFK. Continue running along JFK into Golden Gate Park. From here, the rest of the run is pretty straightforward. Follow JFK past the intersection of JFK/8th Ave. Just past this intersection, there is a pedestrian crossing on your LEFT that is adjacent to Hagiwara Tea Garden Drive. This is 1 MILE.

Everyone will continue running along JFK into Golden Gate Park. Eventually you will pass the Stow Lake Pavilion which is on the LEFT off of Stow Lake Drive. Once you pass Stow Lake Drive you will see a YELLOW sign indicating '13'0 Clearance'. This is 1.5 miles.

Continue running along JFK underneath the overpass and through the intersection of JFK/Transverse. At this intersection there is a water fountain if you need it. Shortly after you run through this intersection, you will pass 'Lloyd Lake' on your RIGHT. Just past this lake you will see a sign/banner for 'SF Rec & Park'. This is 2 miles.

Continue running for another half mile until you see Lake Spreckles on the RIGHT. There will be a MM 5 in chalk on the ground. Beginners will turn around here and head back to the start for 5 MILES!

Everyone else will cross over to the LEFT side of JFK. This side of JFK is a dirt path that gets a bit rocky at times, so please watch your footing carefully! You will be running slightly downhill for the next half mile until you reach the intersection of JFK and Chain of Lakes Drive East. This is 3 miles. Intermediate runners will turn around here and head back to the start for 6 MILES!

Advanced and Race level runners will run through this intersection and continue on the left side of JFK until it intersects with South Fork Drive. You will turn RIGHT at this intersection to continue on JFK (but you will again be on the dirt path on the LEFT of JFK) until you reach the parking lot area for the BEACH CHALET SOCCER FIELDS ON YOUR LEFT.

There is a sign here for your visual cue. There will also be a MM7 in chalk adjacent to the sign. This is 3.5 miles. Advanced runners will turn around here and head back to the ballfield for 7 MILES!

Everyone else will continue running on JFK until you reach the Great Highway. At this point, turn LEFT on the Great Highway and continue running on the paved path in front of the Beach Chalet (feel free to grab some water or use the restroom at Beach Chalet if you like).

Continue running along the Great Highway until you reach the intersection of Great Highway and Lincoln. This is a four way controlled intersection with stoplights. There will also be a 'MM 4' in chalk on the ground. Race level runners will turn around here and head back to the ballfield for 8 MILES!

Saturday Recovery Run (7/19/14)

Saturday's recovery run launches from outside 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-

Saturday's Recovery 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. Be careful near the Ferry Building as it can get a bit crowded with the Farmer's Market taking place. Once you reach Embarcadero/Green, you will have logged 1.5 miles.

A half mile later, you will reach the intersection of Embarcadero/Bay. Look for the Hillstone Restaurant on the LEFT side of the Embarcadero. This is 2 miles. 

Continue running into Fisherman's Wharf as Embarcadero turns into ‘Jefferson’. Run along Jefferson to the intersection of Jefferson/Powell. Look for the art gallery on the left. This is 2.5 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. Turn around here and head back to PSOAS for 6 MILES!

Tuesday's Downtown Run (9/29/15)

Tuesday's run launches from outside 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

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.

Continue running along the Embarcadero to the intersection of Embarcadero/Bay. Look for the Houston's Restaurant on the LEFT side of the Embarcadero. This is 2 miles. Beginners will turn around here and head back to PSOAS for 4 MILES!

Everyone will continue running along the Embarcadero until it turns into ‘Jeffererson’. Run along Jefferson to the intersection of Jefferson/Powell. This is 2.5 miles. Intermediate level runners will turn around here and head back to PSOAS for 5 MILES!

Advanced and Race level runners will continue running through Fisherman's Wharf. Run through Fisherman's Wharf until Jefferson dead ends in a cul-de-sac. Advanced level runners will turn around here and head back to PSOAS for 6 MILES!


Race level runners will run through Aquatic Park. Follow the path as it curves towards the right in the direction of Fort Mason Hill. Climb Fort Mason Hill all the way to the top. After cresting this hill, you will have logged 3.5 miles. Turn around and head back to PSOAS for 7 MILES!

The pain cave..

Some runners transcend the marathon. These ‘ultra’ runners conquer distances of 50 or 100 miles in some cases. I had the good fortune to train with a few ultrarunners in preparation for a 50-mile race and I learned of a place called ‘the pain cave’.

While I was familiar with ‘the wall’ from running marathons, the pain cave was something different. The pain cave was a place of unrelenting, unforgiving discomfort. It was a place where despair was seemingly omnipresent and hope was hard to come by.

I found myself trapped in the pain cave in the latter stages of my first 50-mile race. As I struggled through some of the most difficult miles I had ever covered, it occurred to me I had actually been to the pain cave before.

My first encounter with the pain cave was six years prior. I found myself on a surgeon’s table a few minutes before going under the knife wondering how my business could survive if I couldn’t walk, let alone run.

Surgery had been a last resort after suffering from a monstrous case of plantar fasciitis for several months. I always describe plantar fasciitis to people as a demon that takes up residence in your foot. But, this is no ordinary demon.

The plantar fasciitis demon is akin to the terrifying one that possessed young Regan in Roman Polanski’s ‘The Exorcist’. You may recall this demon was finally exorcised, but there were casualties and permanent scarring for those who survived.

I tried everything to get rid of plantar fasciitis including wearing funny socks at night, rolling the bottom of my foot with balls and frozen water bottles, massage, taping, and everything in between.

As I sat on the surgeon’s table waiting for them to apply anesthesia, I realized the pain in my foot from the plantar fasciitis was a wonderful metaphor for the seemingly omnipresent pain I was feeling in all facets of my life.

Not only could I not run, my business was failing. It was in critical condition. It had been just over a year since I had launched my business and it just wasn’t working.  What few personal clients I had were simply not generating enough revenue to cover the bills associated with my meager existence.

I had acquired nearly $15,000 worth of credit card debt despite living in a dingy dining room and living on a diet of austerity. I’d walk the aisles at Trader Joe’s and agonize over something as simple as buying a bag of chips. It was a new experience for me and an unwelcome one.

My girlfriend had also recently decided she needed some space, which basically meant she not only couldn’t see me, but apparently also meant she couldn’t even have a conversation with me to explain why she needed space.

Saying I felt stressed is an understatement, I felt besieged. Running was usually an outlet to relieve stress, but without running, I was simply drowning in a roiling, turbulent sea of stress with no sign of rescue.

Yes, I was deep in the pain cave. If there was a glimmer of hope, if the exit was anywhere in the vicinity, I was having a difficult time seeing it. I couldn’t run, my business was seemingly done, and my girlfriend was gone.

Having surgery might eventually get me back on my feet, but it wouldn’t remedy any of the other things ailing me. I wasn’t sure what was going to turn things around or if it even made any sense to try. Maybe it was time to face the music and simply pack it in. The idea of simply following my heart began to seem silly.

Then I reflected on all of the things I told my runners when they found themselves in the throes of exhaustion and despair. Don’t focus on the entirety of what lies in front of you. Break it down into manageable, bite-sized chunks. Take it one mile at a time. If a mile seems too daunting, focus on getting through the next block or getting to the next tree.

For me to give up while understandable and perhaps even wise, didn’t necessarily make sense to me. I’d never dropped out of a race for any reason even when I felt terrible and I knew it wasn’t my day. Was this current predicament any different?

I’d been on many runs before that had started out crappy, but then got better as I pushed through the tough spots one step at a time. I’d also had runs that had been glorious at the start, but devolved into a death march, but I’d still gotten through them.

The runner’s high doesn’t last forever, but similarly fatigue and pain are often transitory as well. You just have to be willing to try to cover that extra step, that extra mile that you don’t think you can.

As someone who tried to inspire people to run, I had found that most people can run a bit farther and a bit faster than they think they can. Most people sell themselves a bit short. Was I any different? Maybe I was just a few steps shy of finding my way out of the pain cave.

Perhaps it was the anesthesia that contributed to this irrational wave of optimism, but as my vision began to blur and consciousness drifted away from me, I found myself thinking that perhaps not all was lost.

Saturday Run Description (6/8/13)

You will be logging between 6 miles on Saturday. The link below should give you a relatively clear sense of where we're going. I've also included a verbal description beneath it:

SATURDAY'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. Continue running on the paved path along Mason past SportsBasement. Shortly after we pass SportsBasement, there is a lengthy straight stretch and a funny looking metal power box on your RIGHT. This is 1.5 miles.

Continue past the 1.5 mile mark along the paved path. After roughly 200 meters you will approach the intersection of Mason and Crissy Field Avenue. There is a stop sign and a pedestrian crosswalk here. You will take a quick RIGHT on Crissy Field Avenue and head uphill. Once you've crested the hill you have logged 2 MILES!

Turn LEFT on Lincoln and continue running towards the Presidio. You'll be looking down at Crissy Field once you're on Lincoln. Enjoy the AWESOME view! Continue running along the sidewalk/shoulder of Lincoln for roughly half a mile until you reach the intersection of Lincoln/Mcdowell. This is 2.5 MILES. 

Continue past Lincoln/Mcdowell and continue on Lincoln. Eventually you will see the cemetery on the right. Run a bit further and continue onto Sheridan Avenue. You'll follow Sheridan until you reach the intersection of Sheridan/Montgomery. Turn around and return to the monkey bars for 6 MILES!

I run because I am determined...

I was barely 16 years old when perhaps the most pivotal moment of my running life occurred. I received a handwritten note from Tom, an Olympic development coach who happened to see me unleash hell in the last 400 meters of the cross country state championship. He claimed my finishing kick was the strongest he saw that day. He invited me to train with him during the off-season.

Just the idea that someone who had worked with Olympic caliber runners saw 'something' in me blew me away. There were guys on my team who were MUCH faster than me who didn't get a note or invitation. Was this guy smoking something or did he see something in me that no one else saw? I clung to the latter idea, but thought the former idea was more than plausible.

Either way, he had me. I would blindly follow his instruction. I would absorb every word he spoke. I trained my ass off during the off season and as the bleak, depressing Kansas winter faded into marginally less depressing spring, I found myself looking forward to my first season of track. I looked forward to becoming the runner Tom saw in me.

Progress in cross-country had not come easy for me. I worked hard and had to continuously develop my tolerance to discomfort. I didn't know if I had any real talent for the sport, but I knew I had a gift for showing up. I thought I might be good at track, but quickly realized it was in some respects an entirely different sport from cross-country. Progress and success didn't necessarily come easy.

I started thinking about the way I was training. Was there something wrong with it? I went to my track coach (not Tom) and tried to discuss with him why I didn't think things were clicking and mentioned my work with Tom. He became visibly uncomfortable and in so many words, disparaged Tom.

I may not have learned much in my first off-season between cross-country and track, but the one lesson I learned from Tom is perhaps the most important one. The lesson was simply that being determined and doing the hard work eventually pays. It may not pay ALL the time. It may not always pay when you want it to. It may seem like it's never going to pay, but stick with it and the stars will align for you.....eventually.

I walked away from my track coach's office and knew one thing. If I wanted to become the kind of runner Tom saw in me, I was going to have to be determined to do the hard work to get there. What that meant right away is that I needed to start running more. The next morning (and every morning thereafter) for the next several months I was up at 5:30AM getting in five miles on my own.

From there, I'd head to school, attend class, and then hit the track. This grueling schedule was not easy to maintain, but there was a part of me that must have known this would take me somewhere. I still struggled to find a distance that resonated for me on the track. The 400 and the 800 just killed me and the mile wasn't my friend either.  The only other option for me was the two mile which was the only distance that came close to what I had covered during cross country (3 miles or so).

I soldiered on logging the miles and posting mediocre results wondering when I might see a glimmer of hope. The season was rapidly coming to a close and everyone was talking about getting to the state championship. I had done nothing that season to even suggest I might have a shot of getting there, but I hadn't abandoned all hope. I just kept showing up.

Conference championships arrived. I was tripling that night because our coach was trying to win the meet. I'd be running 800 meters as part of a two mile relay team as well as the 1600M and 3200M. I entered one of my last track meets of the season wondering when my hard work would pay off. As it turns out, my time was nigh.

I led off the two mile relay and ran a monstrous PR shaving six seconds off my fastest time ever and our team took second. Roughly thirty minutes later, I lined up for the mile feeling strangely spry. I unleashed another 10 second PR and broke five minutes for 1600M for the first time in my life and placed third.

I could feel it coming in the air that night. I was feeling oddly confident. This was MY night. My time had come. I'd never won a race in my entire life and I found myself wanting to win the 3200M race BADLY.

I ran out in front for the first time in my entire life. Fuck it, I figured. I'd never run this way before and I might never again. Might as well go for it. Win or lose, I was determined to give this race all I had and it might be enough.

While my heart and head were in the right place, my legs lacked the zip to carry me to the promised land. The 800M and 1600M I had run earlier had taken a greater toll than I realized. But, it was without a doubt one of the most glorious defeats I've ever had.

I fought one of my teammates tooth and nail every last step to the finish line and came up just a hair shy. I was happy in defeat. I knew it wasn't a question of 'if' I would win, but 'WHEN' I would win.

The District Championships arrived the following week and it was do or die. If you placed in the top two for your event, you went to the State Championship. If you didn't, your season was over. This time, I had one race assigned. I was lined up for 3200M the race I had lost by a hair the previous week.

I didn't know much, but I knew last week wasn't a fluke. I listened to the Red Hot Chili Peppers cover of 'Higher Ground' one more time and tried to convince myself I was headed there as I walked to the start of the race.

I had never won a race in my entire life and didn't necessarily expect to win this one. Win, lose, or draw that day, I simply knew that I was starting to become the runner Tom saw in me. As it turns out, it was my day to win. It was my very first race victory and decades later it's still the sweetest.

I often wonder exactly what Tom saw in me. I'll probably never know (he passed away some time ago), but I don't know that it had much to do with running per se. I think he saw something in my eyes. I think he saw a look in my eyes during my finishing kick that convinced him I had something.

I think Tom saw determination in my eyes. I wasn't the fastest. I wasn't the strongest. I wasn't the most talented. But, I think Tom saw someone so ferociously determined that maybe he simply didn't care about any weaknesses I might have had.

As a coach, the runners I love working with are not the ones who are fastest, strongest, or most talented. The runners who are most determined are the ones I gravitate towards. Talent is great, but without determination, it's not worth much. Determination has taken me far,  so I stick with what works. I run because I am determined.