Wednesday, July 27, 2011

Halloween 13.1 Prospective Participant FAQs

-I am 'slow'. Does it make sense for me to join your program?

'Slow' is a relative term. We have some runners who average 7-8:30 min./mile pace. But, the majority of our runners average 8:30-10:00 min./mile. But, we also have runners who average 10:30-12:00 min./mile. With an average roster of 150-200 runners, it is HIGHLY likely you will have plenty of runners to join you on your journey towards running a half marathon!

-Running is very new to me. Is this program right for me?

Our programs regularly attract beginner and intermediate runners by droves. It is our primary audience. So, if you consider yourself a 'beginner' (and this is a relative term as well), chances are you will fit in just fine. The first couple weeks of training at the beginner level entail running 2 miles a couple times/week with a longer run of 3-4 on Saturday. If this sounds manageable, you will likely fit in just fine in this program.

-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.

-My schedule is kind of crazy. I can't attend ALL of the workouts. Is this a problem?

Not at all. Obviously, we'd love to have you attend ALL the workouts, but if you can't, don't despair. You will have direction and clarity around what to do every single day during the course of the program. So, even if you can't attend every workout, you will know what to do on your own.

-How do I register?

The easiest way to register is online. Here is the link-

Halloween 13.1 Online Registration


Alternatively, you can call Matt at 415-572-4437 and he can sign you up over the phone via credit/debit card. Bear in mind that Matt is out of the country from 8/2-8/18 and will not be answering calls during this period. So, registering online is your only option from 8/2-8/18.

-I'm still a bit apprehensive. Can I come check the program out on Saturday, 8/20 @ 9:30AM?

Absolutely. You can some out on the morning of launch at the Marina Green Monkey Bars (adjacent to Marina/Fillmore) and simply 'test drive' the program. The day of launch is really more of a glorified orientation session than anything else. We're also hosting an AWESOME launch party at Lombardi Sports @ 1600 Jackson St @ Polk St following our first workout which you are more than welcome to join even if you don't sign up for the program.

-What are we doing for the first workout on Saturday, 8/20?

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. Everyone from our previous program has completed two miles with no problems!

-Where do we meet for runs?

For most workouts we meet at the Marina Green monkey bars (adjacent to the intersection of Marina/Webster).

Here's a more detailed breakdown of when/where we meet:

On Tuesdays you have '2' options in the evening(1 in the Marina and 1 downtown):

-Tuesday nights @ 6:30PM launching from the Marina Green Monkey Bars (adjacent to the intersection of Marina/Webster). 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 USATF/RRCA certified coach Micah Dickerson. This option is designed to accommodate those working downtown and/or in the Financial District. This is a 'satellite' run, so there likely won't be as many runners as in the Marina in the evening on Tuesdays.

Thursday workouts are ALWAYS in the Marina @ 6:30PM. You have '2' workout options on Thursday nights-

Accelerate bootcamp. For Beginner/Intermediate runners, I would suggest 'Accelerate'. Led by Gabrielle Alicia Miller, this program 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.

Thursday Night Speed. For Advanced/Race level runners, you'll be working with me. We will do a variety of workouts throughout the season designed to increase speed. Expect fartlek, tempo, target pacing, and more!

FYI, you can toggle back and forth between the two aforementioned options depending on how you're feeling.

Saturday long runs are 'sometimes' at the Marina Green Monkey Bars(adjacent to the intersection of Marina/Webster). @ 9:30AM.

For the first two weeks of the program, our long runs will take place at the Marina Green Monkey Bars. But, after the first two weeks, we will mix up our run location periodically 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!

-How do I take advantage of the 15% discount at Lombardi Sports (1600 Jackson Street @ Polk)

If you signed up online (or directly with Matt), you received an email confirmation for Halloween 13.1. Show the cashier at Lombardi Sports the confirmation via your cellphone or bring a printed copy of the email confirmation.

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

If you plan on participating in the race, the answer is YES! You have signed up for TRAINING. The actual half marathons are SEPARATE/DISTINCT events. Here is direction around signing up for any/all of the events-

Healdsburg Wine Country Half Marathon (10/29) Registration Link


When registering, choose 'Private Registration - 13.1 Training Members'

Near the end of the first data entry screen there will be a box that asks for a password. The password is MATT2011

Lake Natoma Four Bridges Half Marathon (10/30) Registration Link

US Half Marathon Registration Link (11/6)


-What should I do between now and program launch?

I'd STRONGLY encourage you to register for your respective event as per the direction above.

You could head over to Lombardi Sports, 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 TOBY-TOBY_SILVER@COMCAST.NET!

Monday, July 25, 2011

Saturday (01/10/15) Route Description

We will run a lengthy stretch along the Great Highway FIRST and get our remaining mileage in Golden Gate Park LAST. You will be logging between 9-13 miles depending upon your training level. Here is a link to the course map-

Saturday Long Run Course Map

Here is a description of our course:

Everyone will head SOUTH from the Beach Chalet on the paved path running along the Great Highway. Everyone will run ALL THE WAY TO THE END OF THE GREAT HIGHWAY! The intersection of Great Highway and SLOAT is the end of the Great Highway.

There’s a controlled intersection here and the paved path effectively ends. This is a 2.35 mile stretch. If you need to use the restroom and/or grab a drink of water you will need to cross the street and head WEST over to the rest area (this will be clear once you get there).

Turn around and head back to the Beach Chalet. This is admittedly a challenging stretch as it seems to go on FOREVER! Once you get back to the Beach Chalet, you will have 4.7 miles under your belt. Again, feel free to stop, knock back a gel and/or some water, use the restroom, etc.before you head into Golden Gate Park for your remaining mileage.

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 half 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. I will try to put some chalk down at this intersection indicating where to go.

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 from the Beach Chalet. If you cross over to the LEFT side of JFK, you will find another water fountain.

Continue running on the RIGHT side of the dirt path past JFK/Transverse for another 200 meters are so. KEEP YOUR EYES PEELED FOR A PEDESTRIAN CROSSWALK IN THE MIDDLE OF THE STREET AND A ‘MM 9’ IN THE MIDDLE OF THE PATH! Beginners will turn around here and head back to the Beach Chalet for 9 MILES!

Everyone else will continue running on the paved path through the park. Roughly half a mile from the aforementioned crosswalk and ‘MM 9’ you will see DeYoung Museum coming up on your RIGHT. It’s kind of a funky looking building, hard to miss. KEEP YOUR EYES PEELED FOR A PEDESTRIAN CROSSWALK IN THE MIDDLE OF THE STREET AND A ‘MM 10’ IN THE MIDDLE OF THE PATH! Intermediate runners will turn around here and head back to the Beach Chalet for 10 MILES!

Advanced and Race level runners will continue running through the park. Roughly half a mile past the ‘MM 10’, you will come to an intersection in front of the Flower Observatory. This is JFK/MIDDLE DRIVE! There is a stop sign here. I will also put down a ‘MM 11’ in the middle of the path at this point. Advanced level runners will turn around here and head back to the Beach Chalet for 11 MILES!

Race level runners MUST cross over to the OTHER SIDE of JFK once you pass the ‘MM 11’! Continue running on the paved path until you reach the intersection of JFK/STANYAN. This is a controlled intersection with stop lights. You will need to cross over onto the panhandle that runs between OAK and FELL Street. You will run on the RIGHT side of the panhandle which is adjacent to OAK Street. KEEP RUNNING!

Keep your eyes peeled for the cross streets that intersect Oak Street. You will run for three quarters of a mile before you come to the intersection of OAK and LYON! LYON is 2 blocks past MASONIC. The intersection of OAK and MASONIC is controlled with a 4 way stop. This should make it easy to identify.

I will put down a ‘MM 13’ in the middle of the path at the intersection of OAK/LYON. Race level runners will turn around here and head back to the Beach Chalet for 13 MILES.

Tuesday Golden Gate Park Run (07/05/16)

You will be logging between 4-7 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. We will run along Martin Luther King for roughly a quarter of a mile before turning RIGHT onto Music Concourse Drive.

We will run along the sidewalk in front of the California Academy of Science and get a nice view of the Music Concourse and the DeYoung Museum. We will follow this sidewalk past the California Academy of Science as it heads towards JFK. The path will run directly into JFK. At this point turn RIGHT ONTO JFK. This is roughly 1/2 mile into our run.

Continue running on the right side of JFK on the sidewalk for roughly another 1/2 miles and you'll run into the intersection of JFK and MIDDLE DRIVE. This is right in front of the tennis courts. This is 1 mile from the start.

Cross over to the LEFT side of JFK at this intersection and continue running towards Stanyan. You will eventually hit the intersection of JFK/Stanyan. This is a conspicuous, controlled intersection with 4 way stoplights. This is just over 1.25 miles into your run.

Cross Stanyan and cross over onto the panhandle which runs parallel to Oak/Fell street. Stay on the RIGHT side on the panhandle. As you are running along the 'Oak' side of the panhandle, pay attention to the cross streets.

Once you reach Oak and Cole Street you have logged 1.5 miles.

Continue running along the 'Oak' side of the panhandle. Once you have reached Oak and Lyon Street, you have logged 2 miles. Beginner runners will turn around here and head back to the ballfields for 4 MILES!

Everyone else will continue running along the Oak side of the panhandle until Oak runs into Baker Street. This is effectively where the panhandle ends. Turn LEFT on Baker Street and then take another LEFT on Fell Street and continue running on the 'Fell' side of the panhandle.

You will run all the way to the intersection of Fell and Ashbury. This is 2.5 miles. Intermediate runners will turn around here and head back to the ballfields for 5 MILES!

Advanced and Race level runners will continue running along the Fell side of the panhandle until you reach the intersection of Fell/Stanyan. Turn RIGHT on Stanyan and follow Stanyan NORTH until you reach the intersection of Stanyan/Fulton. This is 3 miles. Advanced runners will turn around here and head back the way you came for a total of 6 MILES!

Race level runners will turn LEFT on Fulton and run to the intersection of Fulton/5th Avenue. This is 3.5 miles. Race level runners will turn around here and head back the way you came for a total of 7 MILES!

San Francisco Half Marathon Race Week Flight Plan!

You've logged the miles, you've done the crostraining, 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.

Try to make sure your wardrobe includes the Run Club shirt so we can readily identify you on the course! I will be getting QUALITY glamour shots and possibly video footage on race day! Your 13.1 miles of glory will be immortalized forever!

FYI....you can claim your shirt at A Runner's Mind (3575 Sacramento St). Shirts will be at the store at 6:30PM Tuesday through EOD Saturday. 

-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. FYI, The second half marathon (the one I've encouraged you to do) starts between 8:15-8:30AM. 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 San Francisco 2nd Half Marathon course info/maps. We've covered the first half of the course and the balance of the course is fairly flat with the exception of a little climbing around Potrero Hill.

-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.

-Conquer 2 miles on Tuesday! 

We're finishing the way we started this season with 2 miles! Join us in Golden Gate Park, Downtown, or at A Runner's Mind. 

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 offers us a standing 10% discount,but, they extend us 20% off on Tuesday via the satellite run downtown.

-Join Coach Gaby for a final bootcamp! The LAST bootcamp of the season is on Wednesday. 

-Nail down race nutrition items.

I introduced you to GUs and SOS 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.

Thursday-

-Focus on complex carbs.

OK, we're a few 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.

Friday-

-Get your race bib from 12-7PM at the Fort Mason Center Festival Pavilion (2 Marina Boulevard)

You MUST claim your race bib at the event expo in order to participate in the race! The expo takes place on Friday from 12PM-7PM at Fort Mason Center Festival Pavilion (2 Marina Boulevard)

-Get a good night's sleep.

Given the early start time we have on Sunday and some pre-race nerves, 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 Friday. Make it a quiet evening of quality, complex carbs, rest, and relaxation!

Saturday-

-Get your race bib from 9-5PM at the Fort Mason Center Festival Pavilion (2 Marina Boulevard)

You MUST claim your race bib at the event expo in order to participate in the race! The expo takes place on Saturday from 9AM-5PM at Fort Mason Center Festival Pavilion (2 Marina Boulevard)

-Eat dinner early.

Given the early start time on Sunday morning-8:15AM, 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.

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!

Sunday-

-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, drop off your gear, and get positioned near the start.

THERE WILL BE NO FORMAL WARMUP PRIOR TO THE RACE. BUT, we will 'informally' congregate on the NORTHWEST side of Lake Spreckles at roughly 7:45AM. Here's a link for your reference-

Lake Spreckles Rendezvous Point 

I will be going out fast the first couple miles to 'thin the herd' and then I will wait for the first folks to come through to capture some glamour shots and run a mile with them. I will then stop and wait for the next folks to come through.

I will do my level best to catch all of you on race day, but I need your help! There will be over 10,000 people running! If you wear your Run Club shirt, you will be making my job MUCH EASIER!

I will be looking for all of you for 'glamour shots' with my camera after mile 2!

-Pace Accordingly!

OK, so you're probably going to feel pretty amped when the gun goes off, 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!

-Join us at the Eclipse restaurant/lounge at the Embarcadero Hyatt for post-race refueling & rehydrating around 10:30-11AM!

Following the race, we'll be 'informally' congregating at the Eclipse restaurant/lounge located in the Embarcadero Hyatt at 5 Embarcadero Center. This venue is a short walk from the finish line area.

If you're looking to reconnect with your teammates, celebrate your accomplishments, refuel, and rehydrate, we'd love for you to join us! Feel free to invite friends, family, and loved ones to join us as well.

Friday, July 22, 2011

Sunday's Recovery Run Description (7/24)

Sunday's recovery 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-

Sunday's Recovery 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. Turn around and head back to PSOAS for 3 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. Intermediate 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. Advanced level runners will turn around here and head back to PSOAS for 5 MILES!

Race level runners will 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. Turn around and head back to PSOAS for 7 MILES!

Thursday, July 21, 2011

Sunday's Recovery Run Description (7/28)

We'll be running through Golden Gate Park for Sunday'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 Recovery Run Course Map

Below is a description of the route:

ALL LEVELS-6 MILES.

You 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. *NOTE-IT IS IMPORTANT THAT YOU STAY ON THE RIGHT SIDE OF THE PATH FOR THIS RUN! IT IS OK TO CROSS OVER TO THE LEFT FOR H20, BUT GET BACK OVER TO THE RIGHT SIDE TO CONTINUE YOUR RUN!

Continue running on the RIGHT side of the dirt path past JFK/Transverse for roughly a mile. You will see a stop sign and traffic joining JFK from 'Conservatory Way'. (this is just prior to the Flower Observatory) There is a pedestrian crosswalk here. THIS IS 3 MILES! LOOK FOR A 'MM 6' IN THE MIDDLE OF THE PATH (The path is paved at this juncture). Turn around here and head back to the Beach Chalet for 6 MILES!!

Wednesday, July 20, 2011

Sunday (08/14) Route Description

You will be logging between 10-15 miles depending upon your training level. Here is a link to the course map for your reference-

Sunday Long Run Course Map

We will launch from the Warming Hut and head out along the dirt path that runs along the water. The path will veer left and you will follow the path for a little over a mile until you run into a parking lot. At this point, you will take a slight right turn and cut through the 'little' Marina Green and make your way towards Marina Boulevard.

Turn LEFT onto Marina Boulevard and run along the paved path towards Fort Mason. You will run past the Marina Safeway (on your RIGHT) and head up Fort Mason Hill. You will crest this hill and then head down into Aquatic Park.

Continue running along the sidewalk adjacent to Aquatic Park into Fisherman's Wharf. Please keep a watchful eye for tourists, cyclists, and other traffic in Fisherman's Wharf. Continue running along Jefferson which will eventually turn into the Embarcadero. At the intersection of Embarcadero & Bay there is a Hillstone's restaurant on the right. This is 4 MILES.

Continue past Embarcadero & Bay along the Embarcadero all the way to the MAIN entrance of the Ferry Building. This is 5 MILES. Beginner level runners will turn around here and head back to the Warming Hut. When you get back you will have logged 10 MILES!

Everyone else will continue running past the Ferry Building. Continue running along the Embarcadero until you reach the intersection of Embarcadero/Harrison! There is a Gordon Biersch on the other side of Embarcadero/Harrison for your visual cue. This is 5.5 MILES! Intermediate runners turn around here and head back to the monkey bars for 11 MILES!

Advanced and Race level runners will continue running along the Embarcadero. Right around the time Embarcadero is turning into ‘King Street’ you will come to the intersection of Embarcadero/Townsend. LOOK FOR PIER 38 ON YOUR LEFT! This is 6 MILES! Advanced level runners will turn around and head back to the monkey bars for 12 MILES!

Race level runners will continue running on King Street PAST the ballpark to the intersection of King/4th Street. Turn LEFT on 4th Street. Continue running down 4th Street until you run into 'Channel Street' You will veer left on Channel Street and follow Channel Street until you run into 3rd Street. Turn RIGHT on 3rd Street and follow 3rd Street until you hit Mission Rock Street. This is 7 MILES. Turn around and head back to the Warming Hut.

Once you get back to the Warming Hut, you will pick up your extra mile by running PAST the Warming Hut all the way to Hopper Hands at the base of the Golden Gate Bridge. This is effectively a dead end and you will be forced to turn around and head back. Right before the Warming Hut there is a pier to your left. To run 'exactly' 15 miles, you must run all the way to the end of the pier, turn around, and come back to the Warming Hut. This is 15 MILES!

Tuesday Golden Gate Park Run (04/19/16)

You will be logging between 4-7 miles depending upon your training level. Here's a link to the course map for your reference-

Tuesdays 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. Continue running along the paved path parallel to MLK. Continue along MLK until you reach the intersection of MLK and Sunset Boulevard. This is 2 MILES. Look for a 'MM 4' in chalk on the ground. Beginner runners will turn around here and head back for 4 MILES!

Everyone else will turn LEFT onto Sunset and run on the paved sidewalk on the RIGHT of Sunset Boulevard.

Continue running along Sunset until you reach the intersection of Sunset and Lawton. This is roughly 2.5 miles. Intermediate level runners will turn around here and head back for a total of 5 MILES!

Advanced and Race level runners will run for another half mile along Sunset Boulevard until you reach the intersection of Sunset Boulevard and Pacheco. This is roughly 3 miles. Advanced level runners will turn around here and head back for a total of 6 MILES!

Race level runners will continue for another half a mile until you reach Sunset Boulevard and Santiago. This is 3.5 miles. Turn around here and head back for a total of 7 MILES!

Tuesday Golden Gate Park Run (1/19/16)

You will be logging between 4-7 miles depending upon your training level. Here's a link to the course map for your reference-

Tuesday's Course Map

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. 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.

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'. Look for a chalk marking indicating 'RC 4' on the path. BEGINNER runners will turn around here and head back to the ballfield for a total of 4 MILES!

Everyone will continue running for another half mile until they approach Lake Spreckles on the RIGHT. As you approach Lake Spreckles, look for a chalk marking indicating 'RC 5' on the path. INTERMEDIATE level runners will turn around here and head back to the ballfield for a total of 5 MILES!

Advanced and Race level runners 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 a controlled, four way stop intersection. This is 3 MILES from where we started. ADVANCED level runners will turn around here and head back to the ballfield for a total of 6 MILES!

Race level runners will run through this intersection and continue on the left side of JFK until you reach the intersection of JFK runs into South Fork Drive. You will turn RIGHT 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. I will also put down a '
RC 7' in chalk. This is 3.5 miles. Turn around here and head back to the ballfield for 7 MILES!

Tuesday, July 19, 2011

Tuesday Golden Gate Park Run (12/10/13-bad map)

You will be logging between 3-6 miles depending upon your training level. Here's a link to the course map for your reference-

Tuesdays 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. Continue running along the paved path parallel to MLK. Roughly half a mile later you will see a 'MM 3' in chalk on the path. Beginner runners will turn around here and head back for 3 MILES!

Everyone else will continue along MLK until you reach the intersection of MLK and Sunset Boulevard. This is 2 MILES. Look for a 'MM 4' in chalk on the ground. Intermediate runners will turn around here and head back for 4 MILES!

Advanced and Race level runners will turn LEFT onto Sunset and run on the paved sidewalk on the RIGHT of Sunset Boulevard.

Continue running along Sunset until you reach the intersection of Sunset and Lawton. This is roughly 2.5 miles. Advanced level runners will turn around here and head back for a total of 5 MILES!

Race level runners will run for another half mile along Sunset Boulevard until you reach the intersection of Sunset Boulevard and Pacheco. This is roughly 3 miles. Turn around here and head back for a total of 6 MILES!

Monday, July 18, 2011

Touchdown 13.1 2014 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, 11/15?

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 (adjacent to 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 USATF/RRCA certified coach Leslie Hyun Kim. This option is designed to accommodate those working downtown and/or in the Financial District. This is a 'satellite' run, so there likely won't be as many runners as in the Marina in the evening on Tuesdays.

-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 on Thursday nights.

Accelerate bootcamp. 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.

Thursday Night Speed. We will do a variety of workouts throughout the season designed to increase speed. Expect fartlek, tempo, target pacing, and more!

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 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-

Kaiser Permanente San Francisco Half Marathon (2/1) Registration Link

Surf City Half Marathon (2/1) Registration Link

-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!

Friday, July 15, 2011

Sunday (07/18) Route Description

You will be logging between 7-10 miles depending upon your training level. Here is a link to the course map for your reference-

Sunday Long Run Course Map

We will launch from the Warming Hut and head out along the dirt path that runs along the water. The path will veer left and you will follow the path for a little over a mile until you run into a parking lot. At this point, you will take a slight right turn and cut through the 'little' Marina Green and make your way towards Marina Boulevard.

Turn LEFT onto Marina Boulevard and run along the paved path towards Fort Mason. You will run past the Marina Safeway (on your RIGHT) and head up Fort Mason Hill. You will crest this hill and then head down into Aquatic Park.

Continue running along the sidewalk adjacent to Aquatic Park into Fisherman's Wharf. Please keep a watchful eye for tourists, cyclists, and other traffic in Fisherman's Wharf. Continue running to the intersection of Jefferson/Powell. This is 3.5 miles. Beginner runners turn around here! Head back to the Warming Hut for 7 MILES!

Everyone else will running along Jefferson which will eventually turn into the Embarcadero. At the intersection of Embarcadero & Bay there is a Hillstone's restaurant on the right. This is 4 MILES. Intermediate runners turn around here. Head back to the Warming Hut for 8 MILES!

Advanced and Race level runners will continue past Embarcadero & Bay. 1/2 a mile later you will encounter the intersection of Embarcadero/Green. This is 4.5 MILES. Advanced runners turn around here. Head back to the Warming Hut for 9 MILES!

Race level runners will continue running along the Embarcadero all the way to the MAIN entrance of the Ferry Building. This is 5 MILES. Race level runners will turn around here and head back to the Warming Hut. When you get back you will have logged 10 MILES!

Tuesday, July 12, 2011

Sunday Golden Gate Park Recovery Run (3/18)

EVERYONE will be logging 6 miles. Here's a link to the course map for your reference-

Sunday's Golden Gate Park 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.

Run 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 approach Lake Spreckles on the RIGHT. As you approach Lake Spreckles, you will have logged 2.5 miles.

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 a controlled, four way stop intersection. This is 3 MILES from where we started. Turn around here and head back to the ballfield for a total of 6 MILES!

Friday, July 08, 2011

Want to run a personal best? Race less..

In the past several years, the number of road races from the 5K to the marathon has simply exploded. Every weekend, runners have an opportunity to conquer their first road race or notch a personal best pretty much anywhere in the civilized world.

Many races today bear only a passing resemblance to their ancestors from the 1970’s during the first running boom. Races today include all kinds of amenities, expos, and parties that have turned many into weekend long running inspired festivals. In short, races are simply a blast.

Given how much fun these events are and the near constant opportunity to run a personal best, it’s understandable why people sign up for tons of road races every year and find it tough to resist the urge to toe the line every weekend.

But, if you’re looking to run a personal best, racing every weekend isn’t the recipe for success. The reality is that personal bests are often the result of many weeks and months of quality training. Most can’t get up any given Sunday and post a personal best. If this were possible, we’d see world records set all the time.

Don’t take my word for it. Let’s look at Kara Goucher’s race schedule from 2008. Kara had a stellar year. She started things off with a bang winning the mile at the Milrose Games with a PR of 4:36:03 in January.

Kara’s next race didn’t take place until June (nearly 5 months later) at the Prefontaine Classic. Kara placed 3rd in the 5,000M and posted her second fastest time ever for this distance (14:58.10). A couple weeks later Kara would place second at the US Olympic Trials in the 10,000M with a time of 31:37.72 and win the 5,000M.

On Aug.15, Kara ran a personal best of 30:55.16 in the 10,000M and placed tenth at the Beijing Olympics. She also posted a 15:49 for 5000M on Aug.22, placing ninth overall. To say that Kara had a spectacular summer racing season would be a gross understatement.

Kara would not race again until her marathon debut at the NYC Marathon on Nov.2, 2008 (nearly 3 months removed from the Olympics). She would wrap up her year the way she started it with an impressive 2:25:53 and a third place finish. This was the first time an American had been on the podium since 1994.

Kara had an amazing year and there were many factors that contributed to her success. But, just looking at the number of races Kara participated in and the length of each race reveals a lot. Her first race of the year was a mile. Granted, it was a lung-searingly fast mile, but a mile race is pretty easy to recover from.

Kara’s focus for the next several months was gearing up for the Olympics, hence the absence of any racing until the trials in June. After the trials in June and the Olympics in August, Kara shifted gears, focused on the marathon, and didn’t race again until her marathon debut in November.

If your goal is to post personal bests, emulate the approach that Kara and many other professional runners employ. You'll more than likely find yourself peaking for the events that are important to you, steering clear of significant aggravations/injuries, and becoming a better runner in the long haul.

If you simply can’t resist the urge to sign up for a ton of races, treat many of them as glorified training runs and earmark only a few of them as serious race efforts. If you’re ever in doubt, ask yourself, ‘What Would Kara Do?’

Tuesday, July 05, 2011

Tuesday Golden Gate Park Run (02/01/16)

You will be logging between 3-6 miles depending upon your training level. Here's a link to the course map for your reference-

Wednesday'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 mile 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 to Transverse Drive. Get on the sidewalk on the LEFT side of Transverse and head NORTH towards Golden Gate Park.

You will 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 'MM3' in chalk here. Beginners 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 'MM4' in chalk on the ground. Intermediate runners will turn around here and head back for a total of 4 MILES!

Advanced and 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 'MM5' in chalk on the ground. Advanced runners turn around here and head back for 5 MILES!

Race level runners will continue running along the sidewalk on the left side of JFK. You will run through the intersection of JFK/Stanyan onto the RIGHT side of the panhandle which runs parallel to Oak Street. Continue running on the panhandle until you reach the intersection of Oak/Central. This is 3 MILES. Look for a 'MM6' in chalk on the ground. Turn around here and head back for 6 MILES!

Monday, July 04, 2011

Tuesday's Downtown Satellite Run Description (9/27)

Tuesday's satellite 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 Satellite 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 Hillstone 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/Race level runners will running 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. Advanced level runners turn around and head back to PSOAS for 6 MILES!

Race level runners will run 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. Turn around and head back to PSOAS for 7 MILES!

Friday, July 01, 2011

Sunday Recovery Run Description (7/3)

On Sunday, you will be logging between 3-6 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-

We will head SOUTH along the Marina towards Fort Mason Hill. Crest this hill and head down into Aquatic Park. Run along the waterfront into Fisherman's Wharf. You will be on Jefferson.

Please keep a watchful eye for tourists, cyclists, and other traffic in Fisherman's Wharf. Continue running to the intersection of Jefferson/Powell. This is 1.5 miles. Beginner runners turn around here! Head back to the monkey bars for 3 MILES!

Everyone else will running along Jefferson which will eventually turn into the Embarcadero. At the intersection of Embarcadero & Bay there is a Hillstone restaurant on the right. This is 2 MILES. Intermediate runners turn around here.Head back to the monkey bars for 4 MILES!

Advanced and Race level runners will continue past Embarcadero & Bay. 1/2 a mile later you will encounter the intersection of Embarcadero/Green. This is 2.5 MILES. Advanced runners turn around here. Head back to the monkey bars for 5 MILES!

Race level runners will continue running along the Embarcadero all the way to the MAIN entrance of the Ferry Building. This is 3 MILES.Race level runners will turn around here. Make sure to get FIVE minutes of tempo running in on your return to the monkey bars. When you get back you will have logged 6 MILES!