Thursday, May 28, 2015

Saturday Long Run Map/Description (5/30/15)

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-

Saturday's Long Run Course Map

Below is a description of the route:

B-5 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. 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 JFK for roughly half a mile. You will see a large funky looking building approaching on the right. This is DeYoung Museum. Additionally, you should see a crosswalk cutting across JFK. Keep your eyes peeled for a ‘RC5’ in the middle of the paved path you’re on. This is 2.5 miles! Beginner level runners will turn around here and head back to the Beach Chalet for 5 MILES!!
 
I-6 MILES.

Everyone else will 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 'RC 6' IN THE MIDDLE OF THE PATH (The path is paved at this juncture). Intermediate runners will turn around here and head back to the Beach Chalet for 6 MILES!!

A-7 MILES.

Advanced and Race level runners will CROSS OVER TO THE LEFT SIDE OF JFK AT THE 'RC6' MARK. 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. Look for a 'RC7' in chalk on the ground. Turn around here and head back to the Beach Chalet for 7 MILES!

R-8 MILES. 

Race runners 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!

Continue running along Oak Street to the intersection of Oak/Central. Look for a 'RC8' in chalk on the ground. Turn around here and head back to the Beach Chalet for 8 MILES!

Monday, May 25, 2015

Tuesday Run @ A Runner's Mind (05/26/15)

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....
 
Tuesday ARM Run Course Map


Here's a description of said course...


-We'll head WEST on the dirt trail and head uphill. We'll veer Left onto W. Pacific Avenue.
-W. Pacific Avenue turns into Mountain Lake Trail.
-Look for an RC2 in chalk roughly 3/4 of a mile later. Beginner runners will turn around here and head back to Julius Kahn for 2 MILES!
-Everyone else will continue on Mountain Lake Trail underneath the 19th Avenue overpass and continue running on Park Trail. 
-Veer right onto the paved pedestrian path. At 15th Ave, look for an RC3 in chalk. Intermediate runners will turn around here and head back to Julius Kahn for 3 MILES!   
-Advanced and Race level runners will continue running on the paved pedestrian path for just under 1/4 of a mile. 
-Turn LEFT on Wedemeyer (which turns into Battery Caufield) and continue running uphill. Once you reach the intersection of Battery Caufield/Washington, look for an RC4 in chalk on the ground. -Advanced runners will turn around here and head back to Julius Kahn for 4 MILES!   
-Race level runners will head directly across Washington onto the dirt path that runs parallel to Washington. 
-Follow this path past Immigrant Point Overlook and continue running on Washington to the intersection Washington/Kobbe. Look for an RC5 in chalk. Turn around here and head back to Julius Kahn for 5 MILES! 

Monday, May 18, 2015

Tuesday Run at @ A Runner's Mind (3575 Sacramento St)-6/2/15

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....
 
Tuesday ARM Run Course Map


Here's a description of said course...


-We'll head WEST on the dirt trail and head uphill. We'll veer RIGHT onto Ecology Trail.
-Follow Ecology Trail until it dumps you into a parking lot. Continue running straight and turn LEFT onto Moraga.
-Once you reach the intersection of Moraga/Arguello, you will have logged 1 mile. Look for a RC2 in chalk on the ground. Beginner runners will turn around here and head back to Julius Kahn for 2 miles!
-Everyone else will continue on Moraga to the intersection of Moraga/Montgomery.
-Turn RIGHT on Montgomery until you reach Lincoln. 
-Turn LEFT on Lincoln. Once you reach Lincoln @ Riley, you will have logged 1.5 miles. Look for a RC3 in chalk on the ground. Intermediate runners will turn around here and head back to Julius Kahn for 3 miles!  
-Advanced and Race level runners will continue running on Lincoln past the cemetery. 
-Look for chalk markings and veer RIGHT downhill on the paved path. Follow the paved path until you are across from the horse stables. Look for a RC4 in chalk on the ground. Advanced runners will turn around here and head back to Julius Kahn for 4 miles!    
-Race level runners will continue on the paved path past the horse stables and continue running along Lincoln until you reach the intersection of Lincoln/Long.
-Veer RIGHT and DOWNHILL on Long Avenue. Once you reach the bottom of the hill, you will have logged 2.5 miles. Turn around here and head back to Julius Kahn for 5 miles! 

Saturday, May 16, 2015

Sunday Trail Run (3ish miles)-12/13/15

We'll get things rolling with an easy 1/2 mile warmup run to Julius Kahn Park from A Runner's Mind. 

We'll do some range of motion drills before starting the run at Julius Kahn. 

Here's a link to the course map....

Here are the turn by turn directions...

-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.
-Turn around at the intersection of Lincoln/McDowell and return to Julius Kahn for 3ish MILES!

Friday, May 15, 2015

Run Club Summer 2015 Special Events!

-Sat, 5/16-Summer Run Club Launch Party @ 9:30AM!  Hint Water, Mamma Chia, Raffle Prizes, BEER, awesome people, and good times!

-Sat, 5/23-Biomechanics/Form 101 Matt breaks down the basics of proper running biomechanics/form. Want to learn how to run like a gazelle? Stick around after our long run.

-Sun, 5/24-EPIC RUN @ A Runner's Mind @ 9:30AM Choose between a 3ish or 6ish mile route that includes roads, trail, EPIC views, a shot at winning the silver shoe challenge (good for $25 at A Runner's Mind, and more. Celebrate afterwards at A Runner's Mind with BEER, Hint Water, Mamma Chia, and more. This one is sponsored by Newton Running! Test drive their latest kicks and score free swag if you're one of the first 40 to sign up! Sign up for FREE with the RUNCLUB promo code.

-Sat, 5/30-The Ten Running Commandments. Following our long run, Matt takes his 25+ years of running and coaching experience and distills it into TEN bullet points. Learn the commandments! Live the commandments! LOVE the commandments!

-Sat, 6/6-Post Run ART (Active Release Technique), Following our long run, we'll have an ART (Active Release Technique) specialist on site to help work out any kinks, fatigue, soreness, etc. ART is a veritable silver bullet for just about anything soft tissue related. Take advantage of this awesome opportunity and get some ART done for FREE!

-Sat, 6/6 @ 6:30PM-TEAM HAPPY HOUR Location is TBD, but trust that it will be someplace cool, fun, and conducive to getting to know your teammates, coaches, captains, etc.

-Sat, 6/13-Stretching Clinic & 20% Discount at PSOAS The crack team at PSOAS Massage/Bodywork will be providing us an awesome (and informative) stretching clinic AND extending us a HUGE 20% discount on any/all bodywork booked. Book a massage for next week, the week after, whenever!

-Sat, 6/20-Injury Prevention Talk with Therapydia SF In many respects, you're not a runner until you've been dealt with an aggravation or injury. It happens to the best of us. Stick around after our long run for the lowdown on the most common running related injuries/aggravations and how to reduce the chances of said injuries/aggravations with our friends from Therapydia SF!

-Sat, 6/27-Mental Prep Talk with Dr. Michelle Cleere Following our long run, mental prep guru Dr. Michelle Cleere will join us to talk about how to prepare mentally for tough long runs and race day. To conquer 13.1 (or anything else for that matter), your head needs to be in the right space!

-Sat, 7/4-Expediting Recovery 101 Following our long run, Matt will share a number of 'secrets' for expediting recovery following your long run. Don't forget....it's during the rest/recovery phase that your body heals, adapts, and comes back stronger. Expediting recovery will help reduce the chances of injuries/aggravations and get you back on the road (or trail) quicker!

-Sat, 7/11-Post Run ART (Active Release Technique), Following our long run, we'll have an ART (Active Release Technique) specialist on site to help work out any kinks, fatigue, soreness, etc. ART is a veritable silver bullet for just about anything soft tissue related. Take advantage of this awesome opportunity and get some ART done for FREE!

-Sun, 7/12-Team 'Off The Grid' Picnic. In celebration of knocking off our LONGEST road AND trail run of the season, we're gathering at Off the Grid! I will supply Hint Water and beer. You're on the hook for bringing snacks and other goodies.

In short, we're looking at RUN CRAZY SUMMER!




Wednesday, May 13, 2015

The Ten Commandments of Run Club

#1-Consistency. There are a multitude of ways to train. But, the one approach that works universally is consistency over time.

#2-Structure. Having some kind of structure to your running is a big part of becoming better at it.

#3-Variety. If you want to get faster or run farther, inject variety into your routine (hills, trails, speedwork, crosstraining, etc.)

#4-Proceed Gradually. Running can generate 3-5 times your body weight in impact force per footstrike. Don't increase mileage more than 10-20% week over week.

#5-General Maintenance. Stretch. Foam Roll. Massage. All of these activities will help stave off aggravations, injuries, and keep you running at a high level. 

#6-Rest & Recover. It’s during the rest/recovery phase that your body heals, adapts, and gets stronger. 

#7-Listen to the messages your body sends you. This is your true north. If you’re feeling flat/fatigued, it might mean you need an extra day off or a lighter run/workout.

#8-Take a Break! Sometimes a break is all you need to recharge physically and mentally. A day (or two) off might be just what you need.

#9-Don't sign up for every race. The best runners on the planet don’t and neither should you. Pick your battles wisely.

#10-Run with Company. Some of the best runners on the planet run in packs. Completing a tough run/workout is always easier with company.








Wednesday, May 06, 2015

The Runferral Challenge (5/10-5/15)

Over the past ten years, word of mouth has been a HUGE part of my business. It has driven countless runners to Run Club over the years.

In celebration of my ten year anniversary and as a way to thank the many people who support the work I do, I am rolling out the 'Runferral Challenge' which runs from Mon, 5/11 through EOD Fri, 5/15. $3,000+ in prizes are up for grabs!

The Runferral Challenge gives everyone a shot at winning some awesome prizes for spreading the good word about the summer season of Run Club launching on 5/16.  

Here's how it works...

1)Get a unique registration link for Summer Run Club.

If you've participated in Run Club in some way, shape, or form in the past two years, you will receive a unique registration link for the summer season of Run Club launching on 5/16 via email on Sun, 5/10 @ 11:59PM.

(*NOTE-If you have not participated in Run Club in the past two years (or ever) and want to participate in the Runferral Challenge, drop me a line at marathonmatt@marathonmatt.com or send me a message via Facebook and I will set up a unique registration link for you.)

2)Spread the good word from Mon, 5/10 through EOD Friday, 5/15.

Post your link on FB, Twitter, Instagram, etc. Send the link to your closest friends via email. Spread the good word far and wide. Encourage your friends to train with Run Club this summer.

Some of you have run farther and faster than you ever thought you could with Run Club. Some of you have made lifetime friends in Run Club. A few of you have even met your future spouse in Run Club! Think of the many reasons why you've done Run Club and what you get out of it.

3)Score Prizes! 

I will track the performance of each link and the ten people who get the most people to sign up for the summer season of Run Club via their link will score some awesome prizes! Here's the breakdown....
  1. Grand Prize-An entry to Bay to Breakers, an entry to a Sasquatch Racing event of your choice, a $50 A Runner's Mind giftcard, and a FREE Run Club for a year!
  2. 2nd Place-An entry to Bay to Breakers, an entry to a Sasquatch Racing event of your choice, and 50% off Run Club for a year!
  3. 3rd Place-An entry to a Sasquatch Racing event of your choice and 50% off Run Club for a year!
  4. 4th Place-50% off Run Club for a year!
  5. 5th Place-50% off Run Club for a year!
  6. 6th Place-40% off Run Club for a year!
  7. 7th Place-35% off Run Club for a year!
  8. 8th Place-30% off Run Club for a year!
  9. 9th Place-25% off Run Club for a year!
  10. 10th Place-20% off Run Club for a year!
All prize winners will be notified on Saturday, 5/16!