B(run)ch Run Course Map, Description, & Details (3/10/13)

Here's a link to the course map for our B(run)ch trail run-

B(run)ch Run Course Map

Here's a turn by turn description of the course we'll be traveling...

Join Bay Trail out of SB Presidio

Take a Left up Park Trail

Take a Right on Bay Area Ridge Trail at Amatury Loop

Cross Park Blvd on Bay Area Ridge Trail

at Rob Hill Campground follow Access Road to Washington Blvd

Follow Trail Left on Washington Blvd

At Immigrant Point Overlook take Trail down to Battery to Bluffs Trail/Lincoln Blvd

Cross Lincoln Blvd

Join Battery to Bluffs Trail and follow that

Continue onto California Coastal Trail

Join Battery East Trail

Take a Left onto Crissy Field Ave follow trail down

Rejoin Bay Trail along Mason Street

Follow Bay Trail back to SB Presidio

 

For more details of the trails we'll be traversing, click on the link below, select "Trails & Overlooks" and then from the drop down choose just "Trails".

 

http://www.presidio.gov/map/Pages/default.aspx#

 

Sunday Long Run Description (06/30/13)

We'll be running through Golden Gate Park for Saturday's run. a few things to keep in mind before I dive into the details:

1)You will be running gradually uphill for the first half of your run! This course isn't terribly steep, but there is a GRADUAL uphill for much of the first half of the run. Keep this in mind as you may need to dial back your pacing a bit when you head out.

2)Watch your footing! There's a reasonable amount of this run that will take place on a dirt path/fire road. This means small rocks, tree roots (sometimes), and uneven ground at times. I don't want to see anyone take a tumble. Stay tuned in! This is particularly important for those of you who wear MP3 PLAYERS! Stay particularly alert on the RETURN when you will likely be a bit fatigued and traveling gradually DOWNHILL!

3)Water Stops. Roughly a mile into the run (not too far after you pass the Bison Paddocks on the left) there is water fountain on the LEFT adjacent to Lake Spreckles. Also there is a water fountain at the intersection of JFK/Transverse on the LEFT side of JFK. These descriptions will make more sense once you read my course description below.

Ok, enough of the preamble. Let's get down to it! Here is a link to the course map-

Sunday's Long Run Course Map

Below is a description of the route:

B-7 MILES.

Beginners will head NORTH from the Beach Chalet and promptly take a right turn to get onto JFK. You will run along the dirt path for about a quarter of a mile until you come to a stop sign. Turn LEFT at this stop sign at the pedestrian crosswalk onto the dirt path running along JFK.

You will continue running along this path for some time. As you close in on the first mile you will see the 'Bison Paddock' on your left. Shortly after you pass the paddock, you will see Lake Spreckles on the left. If you need water, cross the pedestrian crosswalk over to Lake Spreckles and you will see the water fountain on your left.

Continue running on the dirt path for close to a mile and you will eventually come to a 4 way stop at the intersection of JFK/Transverse. This is roughly 2 miles. If you cross over to the LEFT side of JFK, you will find another water fountain. Continue running on the LEFT side of JFK past the Flower Observatory.

Follow JFK all the way to STANYAN. This is a controlled intersection with traffic lights. Once you get to JFK/Stanyan, this is 3.5 miles. There will be a 'MM7' in chalk on the ground. Turn around here and head back to the Beach Chalet for 7 MILES!

I-8 MILES.

Everyone else will run through the intersection of JFK/Stanyan and onto the panhandle (the strip of land that runs between Oak/Fell). Run on the RIGHT side of the Panhandle! You will run along the panhandle for roughly half a mile along OAK. One block PAST Oak & Masonic (again, this is a controlled intersection with stoplights), keep your eyes peeled for OAK and CENTRAL. There will be a 'MM 8' in chalk in the middle of the road. Intermediate runners will turn around here and head back to the Beach Chalet for 8 MILES!

A-9 MILES.

Advanced level runners will also turn around at Oak/Central and return to the Beach Chalet. To pick up your additional mileage, you will run along the Great Highway until your reach the intersection of Great Highway and Lincoln. This is a controlled intersection with stoplights. Look for a 'MM9' in chalk at this intersection. Turn around here and head back to the Beach Chalet for 9 MILES!

R-10 MILES

Race level runners will also turn around at Oak/Central and return to the Beach Chalet. To pick up your additional mileage, you will run along the Great Highway until your reach the intersection of Great Highway and Lawton. There will be a 'MM10' in chalk at this intersection. Turn around here and head back to the Beach Chalet for 10 MILES!

Saturday's Long Run (03/9/13)

We'll be covering between 6-9 miles on Saturday depending upon your training level. Here's a link to the course map-

Saturday Long Run Course Map

A BRIEF DESCRIPTION OF SUNDAY’S RUN-

In short, we will head NORTH from the Marina Green Monkey Bars on along Marina Boulevard for roughly 1/2 mile until we reach the grassy, volleyball court area on the right. Take a right and cut through the volleyball court area and run through the parking lot behind it. Turn LEFT onto the Marina Promenade which is a fire road/dirt trail.

Continue running on this path for roughly a mile. Eventually, this path will veer to the right towards the Warming Hut. Continue running towards the Warming Hut. For the uninitiated, the Warming Hut is A BIG WHITE BUILDING WITH TABLES AND BENCHES IN FRONT OF IT. Hopefully, it will be hard to miss). The Warming Hut is 2 MILES!

Continue past the Warming Hut onto a paved road that goes past a series of buildings (including some restrooms). You will pass these buildings and continue running along this path next to the water towards the base of the bridge. The path curves around and dead ends at 'Hoppers Hands'. This is 2.5 MILES. Everyone will turn around here and head back towards the monkey bars. Upon reaching the monkey bars you will have logged 5 miles.

Continue running SOUTH along the paved path past the Marina Safeway and up Fort Mason Hill. Beginner level runners will crest this hill and run to the point where the path starts to head down towards Aquatic Park and then return to the monkey bars for 6 MILES!
 
Everyone else will continue down the hill into Aquatic park. Run along the sidewalk adjacent to the waterfront. Intermediate runners will turn around At the end of Aquatic Park/Edge of Fisherman’s Wharf. There is a large, circular cul-de-sac at the end of Aquatic Park. This is where you turn around. Return to the monkey bars for 7 MILES!
 

Advanced and Race level runners will run through Fisherman's Wharf on Jefferson. Upon reaching the intersection of Jefferson/Powell, Advanced level runners will turn around and head back to the monkey bars for 8 MILES!

Race level runners will continue onto the Embarcadero. Run to the intersection of Embarcadero/Bay. There is a Hillstone restaurant on the right for a visual cue. Upon returning to the monkey bars from here you will have logged 9 MILES!

Tuesday Downtown Run (12/16/14)

Tuesday's 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-

Tuesday's Downtown 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. Beginners will turn around here and head back to PSOAS for 3 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. Intermediate runners will turn around here and head back to PSOAS for 4 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. Advanced runners will turn around here and head back to PSOAS for 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. Race level runners will turn around here and head back to PSOAS for 6 MILES!

RACE WEEK FLIGHT PLAN!

You've logged the miles, you've done the crosstraining, you're a few days away from getting your race bib, BUT, do you have everything covered? I've outlined below a 'proposed' race week itinerary that should have you good to go on race day. Read on!

Monday-

-Identify your race day wardrobe.

Make sure whatever you choose is something you're comfortable running in. Plan for the weather conditions! Take a look at the extended forecast and plan accordingly! You may want to bring a few different options.

-Nail down your travel plans.

You want to plan on getting to the race start AT LEAST 30-45 minutes in advance of the actual start. Figure out how you're getting to the start of the half marathon NOW! Don't wait until later this week.

Arriving well in advance of the start of your race will give you time to use the restroom, warmup, and make your way to the start. For those driving in on race morning, allow PLENTY of time! It will likely take time to find parking if you're driving over.

Tuesday-

-Scout the course.

Check out the course maps/descriptions for the race. Make sure you have a reasonable handle on what you'll be tackling on race day.

-Lube if necessary.

Some of you have complained about blisters on your toes/feet and chafing during the course of our training. Well, there's a handy product out there called 'Body Glide' that you can apply to your feet, thighs, underarms, or any other area where you encounter friction based irritation that will help reduce/eliminate this. It may be time to invest in some. Alternatively, you can use Vaseline, but it can be a bit on the greasy side.

Gentlemen, if you have experienced chafing of the nipples (my apologies if this grosses some of you out), stick a band-aid on both nipples and you should be good to go.

Wednesday-

-Schedule a sports massage.

Some of you may have some residual soreness/tightness that has been bothering you these past few weeks. Now is the time to be a bit self-indulgent. In addition, to taking an extra day off and/or cutting a workout short, indulge in a nice sports massage to help knock out those last few kinks. I'd recommend scheduling one for Thursday or Friday, ideally.

Once again, PSOAS Massage & Bodywork is giving us a standing discount of 10% off, so take advantage of this great discount and get some work done!

-Nail down race nutrition items.

I introduced you to GUs this season and hopefully you managed to identify the items that work best for you. Remember that you should be consuming one of the aforementioned items approximately every 45-60 minutes during the race to keep yourself performing at a high level.

Water and/or an electrolyte beverage will be provided about every mile or so. Try to coordinate consumption of GUs (or whatever you're using) in conjunction with the water stops. Just a reminder that any product you bring should be washed down with WATER, NOT an electrolyte beverage.

2 days out from your race-

-Get your race bib.

Most races have an expo a couple days prior to the race you must attend to pickup your bib. Make sure you know the days/times of said expo so you can collect your bib.

-Focus on complex carbs.

OK, we're a couple days from the race and now is the time to start making some adjustments to your diet to help insure you're properly fueled for race day. Think whole wheat pasta, whole wheat bread, whole wheat bagels, organic fruits/vegetables, etc.

Some folks only 'carboload' the day/night before an endurance event, but the reality is that carboloading this late in the game won't give you much bang for the buck. If you start a few days prior, your are insuring that your glycogen stores (primary fuel source) are topped off. This doesn't mean eat carbs EXCLUSIVELY!

But, if your diet normally doesn't include much of the aforementioned, make a conscious effort to include more at this juncture.

-Hydrate properly.

As I mentioned a few weeks ago, one way you can identify whether or not you are properly hydrated is by looking at the color/quantity of your urine. In short, 'clear' and 'copious' is what you're looking for, respectively. You should start making a conscious effort in making sure this is what you're seeing in the days leading up to the race.

-Get a good night's sleep.

It's not unlikely that you may not get a ton of sleep the night before the race. Ultimately, this isn't a big deal and has not proven to have a significant impact on race day performance by and large.

So, don't sweat it too much. BUT, try to make a conscious effort to get a solid night's sleep on 2 nights before the race.

1 day before the race

-Get your race bib.

Most races have an expo a couple days prior to the race you must attend to pickup your bib. Make sure you know the days/times of said expo so you can collect your bib.


-Eat dinner early.

I'd encourage you to target 5PM or 5:30PM to get your final meal of the day. Again, you probably want to focus on complex carbs for this meal and try to stay away from anything that is spicy or markedly different from anything you would normally eat.

If you have a particularly sensitive stomach, you may want to plan on bringing your own food for this meal.

-Lay out your outfit for race morning the night before the race.

I'd STRONGLY encourage all of you to lay out all the items you need for race morning on a chair or on the floor next to your bed before you go to bed. This includes your shirt, your hat, shorts, shoes, gels, socks, race bib, etc. Have everything laid out so that when you get up in the morning, you won't have to even think about it, you can just put everything on and you're good to go.

-Set your alarm clock, set your alarm on your cell phone, and request a wake up call from a friend or two (if they're willing).

This three pronged approach virtually GUARANTEES you will be up in the morning on time! You should plan on being near the race start area AT LEAST 30-45 MINUTES PRIOR TO START!

RACE DAY!

-ARRIVE AT THE START AREA AT LEAST 30-45 MIN. PRIOR TO THE RACE!

I'd STRONGLY encourage all of you to arrive at least 30-45 min. early. This gives you time to warmup, use the bathroom, change clothes, get your race bib (if necessary) and get positioned near the start.

Do your standard warmup of a few easy minutes of running followed by the range of motion drills we normally do.

-Pace Accordingly!

OK, so you're probably going to feel pretty amped when the race starts, but please HOLD BACK and PACE ACCORDINGLY! You 'should' have a solid handle at this juncture on what you can maintain for 13.1 miles. Focus on running at your comfortable, conversational pace. There will be mile markers along the course.

If you run 10 min. pace, your watch should reflect roughly 10:00 at the one mile mark, 20:00 at the two mile mark, and so one. RESIST the urge to go out fast. If anything run a bit SLOWER the first few miles (10:10-10:15) and EASE into your comfortable, conversational pace. I want to make sure you have something left in the tank those last few miles!

-Take water/sports drink at every opportunity.

Even if you aren't necessarily feeling thirsty, TAKE IT ANYWAY! Some of you may have heard of 'hyponatremia' which is often associated with taking in too much water. Let me emphasize that 'hyponatremia' is MOST PREVALENT in marathons where elapsed time on the road exceeds 4-5 hours. So, this means that there is virtually zero chance of this being an issue for any of you.

-How to handle water stops/stations on race day-

There will be several of these along the course. Typically, there are several tables laid out. DO NOT GO TO THE FIRST TABLE YOU SEE! Let the other runners slow down and bump into each other to get their water and electrolyte drink. Try to go to the LAST TABLE you see at the water station to avoid slowing down or possibly stumbling. Certainly you can walk through the water stations if you like.

-How to drink water and/or electrolyte drink on the run-

When you get your cup of water or electrolyte drink, pinch the top of the cup closed and fold one of the corners over so you effectively have a small, narrow 'spout'. Pour carefully into your mouth. If you don't want to walk through water stops/stations, this is the best way I know of to drink while running.

-Take a GU every 45-60 minutes.

Make sure you get some simple carbohydrates (GUs or some other form of simple carbs) in your system every 45-60 min. This will help you continue to perform at a high level. Make sure to wash any nutrition product down with WATER not an electrolyte drink.

-Be mentally tough!

You've done the work. You've endured the long runs. You've tapered. You know how to fuel/hydrate properly. Remind yourself of all the hard work and preparation you've done those last few miles when you might be feeling a bit tired. YOU CAN DO THIS!!! YOU ARE READY FOR GLORY!

-Expedite race recovery.

As quickly as possible, get a quality combination of carbohydrates/protein in your system (remember 4 carbs: 1 protein is OPTIMAL for recovery. Chocolate Milk has this ratio.) I'd also encourage you to walk around for a few minutes to help increase circulation and help flush the lactic acid out of your system. If you have a stick or foam roller handy, spend some quality time with it!

Sasquatch's Power Turkey Chili Recipe

If you log a few miles on the road or on the trail, it's not unlikely you'll develop a bit of an appetite.

Sasquatch gets QUITE hungry loping around the trails and when he's looking to refuel and recover, the 'Power Turkey Chili' recipe below always satiates! (*Note-Every mile you run burns roughly 100-150 calories...in case you were wondering)

Ingredients: 1.5 pounds of ground turkey, a cerrano pepper (finely minced), one medium yellow onion (chopped), ginger (one tablespoon finely minced), 3-4 cloves of garlic (pressed), a can of Guinness, a can of tomato paste, one can of kidney beans, one can of black beans, quinoa (one cup), a large can of whole tomatoes (w/juice), one carrot (chopped), one ear of corn (just the kernals), chili powder, chipotle powder, cumin, coriander, cinnamon, and curry powder.

Directions:

Saute the onion, cerrano pepper, garlic, and ginger in 2-3 tablespoons of olive oil until onions are soft.

Brown turkey in the aforementioned. Once the turkey is browned, pour the can of Guinness in and reduce for a few minutes.

Add tomato paste and the large can of tomatoes (with tomato juice). Make sure to break/crush the whole tomatoes.

Add the chopped carrots and corn kernals.

Mix in 3 tablespoons of chili powder, 3 tablespoons of chipotle powder. Through in a dash of cumin, coriander, curry, and cinnamon.

Mix in the kidney beans and black beans and let simmer for 5-10 minutes on low/medium heat.

Add a cup of quinoa (if desired) and cook until quinoa is soft/tender. Be advised the chili will be quite thick after mixing in the quinoa.

Sasquatch likes his chili pretty spicy/hot, so he sometimes adds additional chipotle and/or chili powder.

Movies that move you (Sasquatch)...

Here at Sasquatch Racing, we LOVE to run! But, we also need time to rest, recover, and gear up for the next challenge.

Sometimes, we even need a little inspiration to tackle what lies ahead. On occasion, this inspiration can come in celluloid form.
 
If you're seeking inspiration to log a few miles on the trail, post a personal best, or just put your shoes on, we've seen a few excellent movies that surely will move you.

The Endurance

While there is a documentary about Haile Gebrselassie called Endurance (which admittedly and embarrassingly, we haven’t seen), The Endurance is a decidedly different film that has nothing to do with running, but in some ways everything to do with running.

The Endurance is about Sir Ernest Shackleton’s ill-fated expedition across the Antarctic continent from 1914-1916. To put things in perspective, the idea of crossing the Antarctic continent during this time was as daunting and challenging as going to the moon was in the 1960’s. In short, no one had ever crossed the Antarctic continent and death was considered a near certainty.

The film includes some staggering current day footage of Antarctica that is inspiring and terrifying. Simply put, this is a place that manages to be one of the most beautiful and simultaneously hostile places on the planet.

Combined with this footage is archival footage taken on the actual expedition itself. You see firsthand just how harsh the conditions were and what Shackleton and his men endured.

What Shackleton and his crew ‘endure’ is simply unfathomable. Without giving too much away, there’s simply no way you can’t be inspired after sitting through a viewing of this film.

The Endurance while not directly about running underscores the idea that consistency, commitment, and the ability to persevere despite adverse circumstances are the keys to moving forward.  Sound familiar?

More information about The Endurance can be found at: http://www.imdb.com/title/tt0264578/

The Long Green Line

How can you not love a film that features a coach who fires off inspiring quips such as ‘However fast you are running, RUN FASTER!’

Coach Joe Newton is the kind of coach other coaches (co-founder 'Marathon Matt' included) aspire to be. While he has exhaustive knowledge of the sport of running, he also has an infectious passion that never fails to inspire his young pupils. He is the perfect storm.

Coach Newton has passed along running knowledge and life lessons to THOUSANDS of impressionable young men for 50+ years. His cross-country program at York High School is a staggering assemblage of nearly 100 runners who actively recruit for the cross-country team at Newton’s behest every season.

To give you some sense of Newton’s power and influence, more kids try out for cross-country than football at York High School. If you’ve ever wondered what an elite level high school cross country program looks like, The Long Green Line gives you a pretty good idea of what it looks like.

The Long Green Line is a film that will resonate for anyone who runs. But, the film will particularly resonate for anyone who aspires to be a coach, who currently coaches, or anyone who’s been touched by a coach. So, it’s a film that will resonate for just about anyone.

The Long Green Line can currently be viewed on Hulu for FREE- http://www.hulu.com/watch/125305/the-long-green-line

For more details about the film, go to- http://www.longgreenlinemovie.com/

Touching the Void

Once again, this film is not necessarily about running per se, but there are many elements of this film that will resonate for runners.

Touching the Void is based on a book of the same title about Joe Simpson and Simon Yates’ disastrous and nearly fatal attempt to climb the 20,813 foot Siula Grande in the Peruvian Andes in 1985.

After successfully ascending the previously unclimbed West Face of the Siula Grande, Simpson suffers a broken leg during the descent. Yates and Simpson decide to lower Simpson via ropes in the middle of a nasty storm.

Yates can’t see where he’s lowering Simpson and the former eventually drops him off a cliff. Suspended in mid-air by the rope, Yates has no idea what the condition of his friend is. After waiting an hour, Yates cuts the rope to save his life assuming Simpson is dead.

The movie while not exclusively a documentary is filmed in cinema verite style lending an air of realism to the film that makes you feel like you’re right there with Joe and Simon in the midst of a perilous climb that nearly claimed both of their lives.

Interspersed with the powerful recreated footage of the climb are poignant interviews with Joe, Simon, and several other key individuals involved with the doomed Siula Grande ascent.

One of the most powerful lessons I have learned as a runner is to cling to hope even when I’m deep in the valley of fatigue and despair. There is no film I’ve seen that more vividly underscores this message or better conveys the power of the human spirit more than Touching The Void.

Touching the Void can be viewed via instant streaming on Netflix.

Additional information about the film can be found at: http://www.imdb.com/title/tt0379557/

Unbreakable: The Western States 100

Rounding things out is Unbreakable: The Western States 100. For the uninitiated, The Western States 100 is effectively the ‘Boston Marathon’ of ultras.

Attracting the best ultra runners on the planet regularly, the 2010 edition of the event was particularly special. Four undefeated ultra runners (Hal Koerner, Geoff Roes, Anton Krupicka, and Killian Jornet) toed the line. Only one would remain ‘unbroken’ at the end of the day.

Director JB Benna is a hardcore ultra runner himself and this comes through powerfully in every frame of this exceptional documentary. JB vividly captures the energy, passion, and characters that make up the ultra community.

The characters are compelling. The story is riveting. The cinematography is stellar. The editing is nearly seamless. The music is exceptional. Unbreakable: The Western States 100 is the best documentary about running we have ever seen.

If you’re a runner (or ultra runner), there’s no way you’ll walk away unaffected. If you abhor running and can’t even fathom ultra running, I can’t imagine you won’t find yourself having second thoughts.

All the details for Unbreakable are at http://www.ws100film.com/index.html