On Sunday, we log our final recovery run of the season from the Marina Green Monkey Bars (adjacent to Marina/Webster). Everyone is logging six miles.
Sunday Recovery Run Course Map
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. (*Note-there are water fountains/restrooms adjacent to the Warming Hut.)
Everyone else will 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. Turn around here and head back to the monkey bars.
Once you get
back to the monkey bars continue running SOUTH along the paved path past
the Marina Safeway and UP Fort Mason Hill. 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!
Friday, March 28, 2014
Thursday, March 27, 2014
Saturday Long Run (3/27/14)
Saturday's long run launches from PSOAS Massage/Bodywork @ 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 Long 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.
Run along the Embarcadero past the Ferry Building. Beginner runners will run to the intersection of Embarcadero/Green. Look for the street sign for ‘GREEN’. This is a hair over 1.5 miles.
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.
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.
Continue through Fisherman's Wharf and into 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. Beginners will turn around and head back to PSOAS for 7 MILES!
Everyone else will continue down Fort Mason Hill and veer right onto Marina Boulevard. Continue running along Marina Boulevard until you reach the Marina Green Monkey Bars (adjacent to Marina/Webster). This is 4 miles. Intermediate runners will turn around here and head back to PSOAS for 8 MILES!
Advanced and Race level runners will continue running along Marina Boulevard. When you reach the intersection of Marina/Divisadero you will have logged 4.5 miles. Advanced runners will turn around here and head back to PSOAS for 9 MILES!
Race level runners will continue along Marina past Sports Basement. Shortly after you pass Sports Basement, you will have logged 5.5 miles. Race level runners will turn around here and head back to PSOAS for 11 MILES!
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 Long 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.
Run along the Embarcadero past the Ferry Building. Beginner runners will run to the intersection of Embarcadero/Green. Look for the street sign for ‘GREEN’. This is a hair over 1.5 miles.
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.
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.
Continue through Fisherman's Wharf and into 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. Beginners will turn around and head back to PSOAS for 7 MILES!
Everyone else will continue down Fort Mason Hill and veer right onto Marina Boulevard. Continue running along Marina Boulevard until you reach the Marina Green Monkey Bars (adjacent to Marina/Webster). This is 4 miles. Intermediate runners will turn around here and head back to PSOAS for 8 MILES!
Advanced and Race level runners will continue running along Marina Boulevard. When you reach the intersection of Marina/Divisadero you will have logged 4.5 miles. Advanced runners will turn around here and head back to PSOAS for 9 MILES!
Race level runners will continue along Marina past Sports Basement. Shortly after you pass Sports Basement, you will have logged 5.5 miles. Race level runners will turn around here and head back to PSOAS for 11 MILES!
Friday, February 28, 2014
Sunday Long Run (3/2/14)
Folks, there's no way to sugarcoat Sunday's run. This is the toughest long run you've done this season. But, it's a VERY necessary run as we are covering the toughest portion of the San Francisco Rock N Roll Half!
Hydrate well in the days leading up to Sunday. Get a good night's sleep on Friday (and Saturday if possible).
Bring your 'A' game and remember....you're not a runner...you're a ROAD WARRIOR!
Here is a link to the course map-
Sunday's Long Run Course Map
Below is a description of the route:
B-8 MILES.
We 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. Turn LEFT at Transverse and follow this road until it connects with 25th AVE.
Follow 25TH Ave. for roughly a mile until you run into Lincoln. Turn RIGHT on Lincoln Ave! This is where the bulk of the climbing begins.
Follow Lincoln Ave. for roughly 3/4 of a mile (you will be running uphill for most of this portion of the run). You will see signage on the LEFT for Battery To Bluffs Trail as well as a pedestrian crosswalk. There will also be a MM8 in chalk on the road right here. Beginners turn around here and head back the way you came for 8 MILES!
I-9 MILES.
Everyone else (Intermediate, Advanced, and Race levels) will continue running on Lincoln for another 1/2 mile until you reach the intersection of Lincoln and Merchant/Storey Ave. This is a controlled intersection with stop signs. Fort Scott Field will be on your right. There will be a MM9 in chalk at this intersection. This is just over 4.5 miles. Intermediate runners turn around here and head back the way you came for 9 MILES!
A-10 MILES.
Advanced and Race level runners will continue running on Lincoln Ave. Follow Lincoln to the intersection of Lincoln/Long Ave. This intersection is the crest of a decent sized hill looking over Crissy Field. There will be a MM 10 in chalk at this intersection. Advanced runners turn around here and head back the way you came for 10 MILES!
R-12 MILES.
Race level runners will run down Long Ave (the hill) and turn RIGHT onto the dirt path by the Warming Hut (restrooms and a water fountain is here). Follow the dirt path briefly until it intersects with a paved path to the RIGHT. Follow the paved path (this is MASON) until you see Sports Basement. There will be a MM 12 in chalk just prior to Sports Basement. Turn around here and head back the way you came for 12 MILES!
Hydrate well in the days leading up to Sunday. Get a good night's sleep on Friday (and Saturday if possible).
Bring your 'A' game and remember....you're not a runner...you're a ROAD WARRIOR!
Here is a link to the course map-
Sunday's Long Run Course Map
Below is a description of the route:
B-8 MILES.
We 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. Turn LEFT at Transverse and follow this road until it connects with 25th AVE.
Follow 25TH Ave. for roughly a mile until you run into Lincoln. Turn RIGHT on Lincoln Ave! This is where the bulk of the climbing begins.
Follow Lincoln Ave. for roughly 3/4 of a mile (you will be running uphill for most of this portion of the run). You will see signage on the LEFT for Battery To Bluffs Trail as well as a pedestrian crosswalk. There will also be a MM8 in chalk on the road right here. Beginners turn around here and head back the way you came for 8 MILES!
I-9 MILES.
Everyone else (Intermediate, Advanced, and Race levels) will continue running on Lincoln for another 1/2 mile until you reach the intersection of Lincoln and Merchant/Storey Ave. This is a controlled intersection with stop signs. Fort Scott Field will be on your right. There will be a MM9 in chalk at this intersection. This is just over 4.5 miles. Intermediate runners turn around here and head back the way you came for 9 MILES!
A-10 MILES.
Advanced and Race level runners will continue running on Lincoln Ave. Follow Lincoln to the intersection of Lincoln/Long Ave. This intersection is the crest of a decent sized hill looking over Crissy Field. There will be a MM 10 in chalk at this intersection. Advanced runners turn around here and head back the way you came for 10 MILES!
R-12 MILES.
Race level runners will run down Long Ave (the hill) and turn RIGHT onto the dirt path by the Warming Hut (restrooms and a water fountain is here). Follow the dirt path briefly until it intersects with a paved path to the RIGHT. Follow the paved path (this is MASON) until you see Sports Basement. There will be a MM 12 in chalk just prior to Sports Basement. Turn around here and head back the way you came for 12 MILES!
Friday, January 31, 2014
Sunday Long Run Description (5/25/14)
On Sunday, you will be logging between 5-8 miles depending
upon your training level. The link below should give you a relatively
clear sense of where we're going. I've also included a verbal
description beneath it:
Sunday’s Run Course!
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 towards the base of the Golden Gate Bridge. You will run roughly half a mile until you reach 'Hoppers Hands' which is right at the base of the bridge. This is a dead end, so you have to turn around. This is 2.5 MILES. Beginner runners will have logged 5 MILES upon returning to the Monkey Bars.
Everyone else will continue running SOUTH along the paved path past the Marina Safeway and UP Fort Mason Hill. Just as the hill is about to head down into Aquatic Park, Intermediate runners will turn around and head back to the monkey bars for 6 MILES!
Advanced and Race level runners will run down the hill into Aquatic Park. Run along the sidewalk adjacent to the waterfront. Advanced level runners will turn around at the end of Aquatic Park/Edge of Fisherman’s Wharf. Advanced runners will return to the monkey bars for 7 MILES!
Race level runners continue into Fisherman's Wharf until they reach the intersection of Jefferson/Powell. Turn around here and head back to the monkey bars for 8 MILES!
Sunday’s Run Course!
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 towards the base of the Golden Gate Bridge. You will run roughly half a mile until you reach 'Hoppers Hands' which is right at the base of the bridge. This is a dead end, so you have to turn around. This is 2.5 MILES. Beginner runners will have logged 5 MILES upon returning to the Monkey Bars.
Everyone else will continue running SOUTH along the paved path past the Marina Safeway and UP Fort Mason Hill. Just as the hill is about to head down into Aquatic Park, Intermediate runners will turn around and head back to the monkey bars for 6 MILES!
Advanced and Race level runners will run down the hill into Aquatic Park. Run along the sidewalk adjacent to the waterfront. Advanced level runners will turn around at the end of Aquatic Park/Edge of Fisherman’s Wharf. Advanced runners will return to the monkey bars for 7 MILES!
Race level runners continue into Fisherman's Wharf until they reach the intersection of Jefferson/Powell. Turn around here and head back to the monkey bars for 8 MILES!
Tuesday, January 28, 2014
Wednesday Marina/Presidio Run (3/26/14)
Tuesday's run launches from Presidio Sport & Medicine
at 1162B Gorgas Avenue. Here's a map link to the launch location-
Presidio Run Rendezvous Point
We're logging 2-5 miles. This is a pretty run through the Presidio, Crissy Field, and a little bit of the Marina (if you're doing 4-5). Here's a link to the course map-
Wednesday Presidio Run Course Map
We'll launch from Presidio Sport & Medicine and promptly take a left on Girard Avenue. After running a short distance (1/4 mile) on Girard, we'll run into Lincoln Ave. Turn right on Lincoln.
You'll continue on Lincoln into the Presidio past the San Francisco National Cemetery (it will be on your left).
Roughly 200 meters after you pass the cemetery you will see a MM2 on the ground in chalk. Beginners will turn around here and head back to the start for 2 MILES!.
Everyone else will continue to the intersection of Lincoln/McDowell. This is a controlled, 4 way stop. Turn right on Mcdowell and head downhill towards Old Mason Street.
Turn RIGHT on Old Mason Street and continue running on the paved pedestrian path until you reach the metal power box on YOUR LEFT. This is 1.5 miles. There will be a MM3 here in chalk as well. Intermediate turn around here and head back to Presidio Sport & Medicine for 3 MILES!
Advanced and Race level runners will continue running along Old Mason Street past Sports Basement (on your RIGHT). Shortly after passing Sports Basement, you will reach the intersection of Mason/Halleck. Crissy Field Center will be on your RIGHT. This is 2 miles. There will be a MM4 here in chalk as well. Advanced runners turn around here and head back to Presidio Sport & Medicine for 4 MILES!
Race level runners will continue running along Old Mason Street which eventually turns into Marina Boulevard. Shortly after you pass the volleyball court area (on your LEFT), you will reach the intersection of Marina/Baker. This is 2.5 miles. Race runners will turn around here and head back to Presidio Sport & Medicine for 5 MILES!
Presidio Run Rendezvous Point
We're logging 2-5 miles. This is a pretty run through the Presidio, Crissy Field, and a little bit of the Marina (if you're doing 4-5). Here's a link to the course map-
Wednesday Presidio Run Course Map
We'll launch from Presidio Sport & Medicine and promptly take a left on Girard Avenue. After running a short distance (1/4 mile) on Girard, we'll run into Lincoln Ave. Turn right on Lincoln.
You'll continue on Lincoln into the Presidio past the San Francisco National Cemetery (it will be on your left).
Roughly 200 meters after you pass the cemetery you will see a MM2 on the ground in chalk. Beginners will turn around here and head back to the start for 2 MILES!.
Everyone else will continue to the intersection of Lincoln/McDowell. This is a controlled, 4 way stop. Turn right on Mcdowell and head downhill towards Old Mason Street.
Turn RIGHT on Old Mason Street and continue running on the paved pedestrian path until you reach the metal power box on YOUR LEFT. This is 1.5 miles. There will be a MM3 here in chalk as well. Intermediate turn around here and head back to Presidio Sport & Medicine for 3 MILES!
Advanced and Race level runners will continue running along Old Mason Street past Sports Basement (on your RIGHT). Shortly after passing Sports Basement, you will reach the intersection of Mason/Halleck. Crissy Field Center will be on your RIGHT. This is 2 miles. There will be a MM4 here in chalk as well. Advanced runners turn around here and head back to Presidio Sport & Medicine for 4 MILES!
Race level runners will continue running along Old Mason Street which eventually turns into Marina Boulevard. Shortly after you pass the volleyball court area (on your LEFT), you will reach the intersection of Marina/Baker. This is 2.5 miles. Race runners will turn around here and head back to Presidio Sport & Medicine for 5 MILES!
Tuesday Golden Gate Park Run (3/15/16)
You will be logging between 2-5 miles depending upon your training level. Here's a link to the course map for your reference-
Tuesday's Golden Gate Park Run
We will actually be launching from the top of the staircase that leads down to the ballfield and heading WEST on Martin Luther King. This course will follow Martin Luther King for the first 2 miles out.
Continue running on the paved path on the RIGHT side of MLK towards the direction of 19th Avenue. Once you reach the intersection of MLK and 19th Ave, wait for the light to turn green and head straight across and continue running on the paved path on the RIGHT side of MLK.
Once you reach the paved path on the other side of the intersection, you will have logged 1 MILE. Look for chalk indicating 'RC 2'. Beginner runners will turn around here and head back for 2 MILES!
Everyone else will get on the sidewalk on the LEFT side of Transverse and head NORTH towards Golden Gate Park. Continue following Transverse Drive until it intersects with JFK. Get on the LEFT side of JFK and run EAST into Golden Gate Park.
Roughly half a mile after the initial turn onto Transverse towards Golden Gate Park you will reach the intersection of JFK/Stow Lake Drive. This is 1.5 MILES. There will also be a 'RC3' in chalk here. Intermediate runners will turn around here and head back for a total of 3 MILES!
Everyone else will continue running along the sidewalk on the left side of JFK. Roughly half a mile later you will see the De Young Museum approaching on your RIGHT. Directly across from the De Young Museum is a pedestrian crosswalk near JFK/10th AVE. This is 2 MILES. Look for a 'RC4' in chalk on the ground. Advanced runners will turn around here and head back for a total of 4 MILES!
Race level runners will continue running along the sidewalk on the left side of JFK. Roughly half a mile later you will pass JFK/Observatory Way. Look to your left and you will see a large white building. This is the Flower Observatory. Once you are directly across from the Flower Observatory, you will have logged 2.5 MILES. Look for a 'RC5' in chalk on the ground. Race level runners turn around here and head back for 5 MILES!
Tuesday's Golden Gate Park Run
We will actually be launching from the top of the staircase that leads down to the ballfield and heading WEST on Martin Luther King. This course will follow Martin Luther King for the first 2 miles out.
Continue running on the paved path on the RIGHT side of MLK towards the direction of 19th Avenue. Once you reach the intersection of MLK and 19th Ave, wait for the light to turn green and head straight across and continue running on the paved path on the RIGHT side of MLK.
Once you reach the paved path on the other side of the intersection, you will have logged 1 MILE. Look for chalk indicating 'RC 2'. Beginner runners will turn around here and head back for 2 MILES!
Everyone else will get on the sidewalk on the LEFT side of Transverse and head NORTH towards Golden Gate Park. Continue following Transverse Drive until it intersects with JFK. Get on the LEFT side of JFK and run EAST into Golden Gate Park.
Roughly half a mile after the initial turn onto Transverse towards Golden Gate Park you will reach the intersection of JFK/Stow Lake Drive. This is 1.5 MILES. There will also be a 'RC3' in chalk here. Intermediate runners will turn around here and head back for a total of 3 MILES!
Everyone else will continue running along the sidewalk on the left side of JFK. Roughly half a mile later you will see the De Young Museum approaching on your RIGHT. Directly across from the De Young Museum is a pedestrian crosswalk near JFK/10th AVE. This is 2 MILES. Look for a 'RC4' in chalk on the ground. Advanced runners will turn around here and head back for a total of 4 MILES!
Race level runners will continue running along the sidewalk on the left side of JFK. Roughly half a mile later you will pass JFK/Observatory Way. Look to your left and you will see a large white building. This is the Flower Observatory. Once you are directly across from the Flower Observatory, you will have logged 2.5 MILES. Look for a 'RC5' in chalk on the ground. Race level runners turn around here and head back for 5 MILES!
Thursday, January 23, 2014
Taste The Trail Recovery Run (5.25 miles approx)-6/22/14
Sunday's recovery run will include a few 'tastes of the trail'. If you've never done trails before, don't worry!
This run has a mix of paved roads and trails. The trail segments are not terribly technical/challenging. That being said, there is 'some' climbing involved as is the case with pretty much any trail.
Here's a link to the course map-
Taste The Trail Recovery Run
We'll launch from A Runner's Mind @ 3575 Sacramento and head down Locust Street to Julius Kahn Park. Once we arrive in the park we'll do some simple range of motion drills and then proceed with our run.
We'll run along the dirt path adjacent to Julius Kahn and connect with 'Ecology Trail'. We'll follow Ecology Trail for roughly a mile until you run into the Presidio. I will put down some flour markings on the trail indicating where to turn at a few key junctures.
The Ecology Trail runs right into a parking lot behind a building in the Presidio. Run directly ahead to Moraga Street and turn LEFT. Again, I will put some chalk markings down here.
Follow Moraga to Montgomery and turn RIGHT on Montgomery.
Follow Montgomery to Lincoln and turn LEFT behind the Walt Disney Museum and continue running on the paved path (aka-Lincoln).
Continue following Lincoln past the cemetery to the intersection of Lincoln/McDowell. At this intersection, turn LEFT onto Park Trail and follow the flour markings until you see a flour arrow indicating turn around (this is roughly 1/4 of a mile).
Turn around here and head back the way you came for just over 5 MILES!
This run has a mix of paved roads and trails. The trail segments are not terribly technical/challenging. That being said, there is 'some' climbing involved as is the case with pretty much any trail.
Here's a link to the course map-
Taste The Trail Recovery Run
We'll launch from A Runner's Mind @ 3575 Sacramento and head down Locust Street to Julius Kahn Park. Once we arrive in the park we'll do some simple range of motion drills and then proceed with our run.
We'll run along the dirt path adjacent to Julius Kahn and connect with 'Ecology Trail'. We'll follow Ecology Trail for roughly a mile until you run into the Presidio. I will put down some flour markings on the trail indicating where to turn at a few key junctures.
The Ecology Trail runs right into a parking lot behind a building in the Presidio. Run directly ahead to Moraga Street and turn LEFT. Again, I will put some chalk markings down here.
Follow Moraga to Montgomery and turn RIGHT on Montgomery.
Follow Montgomery to Lincoln and turn LEFT behind the Walt Disney Museum and continue running on the paved path (aka-Lincoln).
Continue following Lincoln past the cemetery to the intersection of Lincoln/McDowell. At this intersection, turn LEFT onto Park Trail and follow the flour markings until you see a flour arrow indicating turn around (this is roughly 1/4 of a mile).
Turn around here and head back the way you came for just over 5 MILES!
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