We'll get things rolling with an easy 1/2 mile (approx) warmup run to Julius Kahn Park from A Runner's Mind (3575 Sacramento St).
We'll do some range of motion drills in the park before starting the run.
Here's a link to the course map....
Saturday ARM Long Run Course Map
Here's a description of said course...
-Launch from Julius Kahn Park. Follow dirt trail towards Arguello. Turn right on Arguello.
-Shortly after turning right you will cross the street and veer left onto Bay Area Ridge Trail.
-Continue on Bay Area Ridge Trail (Look for signs and flour markings).
-You'll follow Bay Area Ridge Trail to Park Avenue.
-Turn RIGHT and follow Park Trail downhill. Look for flour markings.
-Follow Park Trail until you reach the intersection of Lincoln/McDowell.
-Continue running down McDowell until you connect with the pedestrian path (200-300 meters).
-Turn LEFT on the pedestrian path and follow it towards the underpass. At the underpass you have logged TWO MILES. Look for a RC4 in chalk underneath the overpass. Beginner runners turn around here and head back to Julius Kahn for 4 MILES!
-Everyone else will continue on the pedestrian path parallel to Lincoln until you reach Lincoln/Long.
-Head down Long Avenue and veer RIGHT to the Warming Hut. This is 2.5 MILES. Intermediate runners turn around here and head back to Julius Kahn for 5 MILES!
-Advanced and Race level runners will continue running briefly (200-300 meters) on the dirt path towards Old Mason Street.
-Veer RIGHT onto the 'paved' pedestrian path and follow this towards Sports Basement. Roughly 600 meters later you will see a RC6 in the middle of the paved path adjacent to a large metal 'power box'. Advanced runners turn around here and head back to Julius Kahn for 6 MILES!
-Race level runners continue for another half a mile until you are across from the 'old' Crissy Field Center (on your right) just past Sports Basement. Look for a RC7 in the middle of the path. Race runners turn around here and head back to Julius Kahn for 7 MILES!