Thursday, January 19, 2012

Sunday Long Run Description (3/11/12)

Here's a map link for you to reference:

Sunday's Run Course.

A few things to keep in mind for Sunday's run:

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.

Here is a description of our course:

Everyone 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 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. CROSS OVER TO THE LEFT SIDE OF JFK AT THIS CROSSWALK!

Run past the Flower Observatory and 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.

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. This is 4 MILES.

Continue running parallel to Oak until you reach the intersection of OAK/SCOTT. Look for a chalk 'MM 4.5' on the ground. EVERYONE (ALL TRAINING LEVELS) TURNS AROUND HERE AND HEADS BACK TO THE BEACH CHALET!

Once you return to the Beach Chalet, use the restroom, take in some fluids, throw back a gel/shot/etc., and then head SOUTH along the paved path that runs parallel to the Great Highway.

BEGINNERS will run to the intersection of Great Highway/Irving. Look for a chalk 'MM 10' on the ground. This is where you turn around and head back
to the Beach Chalet for 10 MILES!

Everyone else will continue south along the Great Highway. At the intersection of Great Highway/Moraga you will see a chalk 'MM 11' on the ground. INTERMEDIATE runners turn around here and head back to the Beach Chalet for 11 MILES!

Advanced/Race level runners continue running south along the Great Highway until you reach the intersection of Great Highway/Quintara. Look for a chalk 'MM 12' on the ground here. ADVANCED level runners will turn around here and head back to the Beach Chalet for 12 MILES!

Race level runners will run to the end of the Great Highway and turn LEFT onto the sidewalk that runs along SLOAT. Run along Sloat until you reach the intersection of Sloat/37th. Look for a chalk 'MM 15'. Turn around here and head back to the Beach Chalet for 15 MILES!

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