Marathon Musing

Sunday Long Run Description (2/12/12)

2012-02-10T08:25:00.000-08:00

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

Sunday's Long 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.Continue running along JFK into Golden Gate Park. From here, the rest of the run is pretty straightforward. Follow JFK past the intersection of JFK/8th Ave. Just past this intersection, there is a pedestrian crossing on your LEFT that is adjacent to Hagiwara Tea Garden Drive. This is 1 MILE.

Everyone will 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 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 see Lake Spreckles on the RIGHT. 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 3 miles.

Run through this intersection and continue on the left side of JFK until it intersects with South Fork Drive. You will turn RIGHT at this intersection 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. There will also be a 'MM7' in chalk adjacent to the sign. This is 3.5 miles. Beginners will turn around here and head back to the ballfield for 7 MILES!

Everyone else will continue running on JFK until you reach the Great Highway. At this point, turn LEFT on the Great Highway and continue running on the paved path in front of the Beach Chalet (feel free to grab some water or use the restroom at Beach Chalet if you like).

Continue running along the Great Highway until you reach the intersection of Great Highway and Lincoln. This is a four way controlled intersection with stoplights. There will also be a 'MM 4' in chalk on the ground. Intermediate runners will turn around here and head back to the ballfield for 8 MILES!

Advanced and Race level runners will continue through this intersection along the Great Highway. Continue along the Great Highway until you reach Great Highway and Kirkham. This is 4.5 miles. Look for a 'MM 4.5' in chalk at this intersection. Also look for the 'Kirkham' sign above the Great Highway. Advanced level runners will turn around here and head back to the ballfield for 9 MILES!

Race level runners will continue along the Great Highway until you reach the intersection of Great Highway and Ortega. This is 5 miles. Look for a 'MM 5' in chalk and the 'Ortega' sign above the Great Highway. Turn around here and head back to the Beach Chalet for 10 MILES!

Saturday Long Run Description (1/21/12)

2012-01-19T09:37:00.000-08:00

Here's a map link for you to reference:

Saturday's Run Course.

A few things to keep in mind for Saturday'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!

I run because I live for those fifth gear moments...

2012-01-16T20:19:00.000-08:00

I've never owned a sports car or a motorcycle which is a good thing. The most aggressive vehicle I ever owned was a 1984 Honda Spree when I was 14. One spill on this hog when I gunned it a bit too much and I knew I needed to save my love of speed for running. I tend to be a bit aggressive behind the wheel, handlebars, or helm of just about any vehicle I pilot.

These days I save going off the rails and the urge for breakneck speeds for those days when I lace up whatever pair of shoes makes me feel fastest. Ultimately, one can get the same thrill of redlining a car or motorcycle during a run sans the risk of death. Well...for the most part.

Before you were a runner, you likely played some 'other' sport...baseball, basketball, soccer, football, etc. The most exciting moments in ALL of the aforementioned sports typically occur when someone is sprinting.

Maybe it's someone breaking away for a slam dunk, or a running back breaking some tacklers and running for the end zone, or a striker streaking towards an opponent's goal. This is when spectators go nuts. Speed is dramatic. Speed is dangerous. Speed is sexy.

Don't get me wrong. I'm not saying lose control, throw caution to the wind, and punch the pedal to the metal all the time, but kicking it into fifth gear every once in awhile if only for a few seconds or minutes is a rush. Don't deny it. You feel alive. You feel invincible...if only fleetingly.

I'm not disparaging the slow, plodding miles. But, if you're looking to post a personal best, win a race, place in your age group, or just beat that guy or gal who always seems to have a step or two on you, you need to use that fifth gear every once in a while....or lose it.

If you have no idea what I'm talking about, I'll try to elucidate. My words will likely fail to do the experience justice, but I will give it a shot. 'Fifth gear' is that crazy, scary speed that feels just a hair faster that what you perceive to be the fastest you can possibly run.

Everything is 100% engaged. Legs. Head. Heart. Using the motorcycle metaphor, imagine redlining a Ducati at 180 MPH and dosing it with some nitrous oxide. Terrifying? Definitely. A rush? Unquestionably.

I love the meditative qualities of a gentle, easy run along the beach. I relish feeling connected to nature out on the trails. I look forward to casual, social runs with friends.

But, it's because of those brief, fleeting moments when I engage the fifth gear and ask my body for all it has and then some that I ultimately run. It's also why I wear a helmet when I run.

Saturday Long Run Description (1/14/12)

2012-01-12T13:04:00.000-08:00

Here is a link to the course map for Saturday:

Saturday's Course Map

We're logging between 9-13 miles on Saturday. Here's a verbal description as well:

Everyone will head NORTH along the Marina towards the Warming Hut. Roughly half a mile into our run (near Baker Street) we will make a RIGHT TURN and cross through the volleyball court area into the Yacht Club parking lot and TURN LEFT onto the Marina Promenade. This is a gravel/dirt path that heads towards the Warming Hut.

Upon reaching the Warming Hut(roughly 2 miles), you will run past the Warming Hut and take an IMMEDIATE left to head towards LONG AVENUE. Long Avenue is effectively a short hill that heads up towards Lincoln.

Everyone will head up Long Avenue along the shoulder until you reach a stop sign. This is LINCOLN. Take a right on to the paved cyclist/pedestrian path and follow this path to your right. Stick to this path as it heads towards the Golden Gate Bridge. Make sure that you are on this path and NOT on Lincoln. You do not want to be running on Lincoln for this course.

You will follow the path for roughly 1/2-3/4 of a mile. There will be a few points at which the path may fork, but stick to the MAIN path. You will soon see the Golden Gate Bridge approaching.

You will reach a point where you can continue running and run underneath the bridge or take a hairpin LEFT and wind your way up to the pedestrian side of the bridge. You want to do the LATTER and turn left and head onto the pedestrian side of the bridge. PLEASE BE CAREFUL! THERE ARE TYPICALLY A REASONABLE NUMBER OF TOURISTS WHO AREN'T PAYING ATTENTION. BE SMART AND BE POLITE IF YOU NEED TO GET AROUND SOMEONE.

Everyone will continue to the end of the bridge to the Visitor Center. This is 4.5 MILES. Stop here to grab some water, use the restroom, and/or take a gel, clif shot, etc. Everyone will turn around here and return to the monkey bars.

Upon return to the monkey bars, you will have logged 9 MILES! Beginner level runners are done for the day!

Everyone else will continue running SOUTH along the Marina towards our favorite hill by the Marina Safeway. Everyone will crest the hill. Intermediate will turn around just before the hill starts heading downhill into Aquatic Park and return to the monkey bars for 10 MILES!

Advanced level runners will run down the other side of Fort Mason Hill and head ALL the way to the end of Aquatic Park at the edge of Fisherman's Wharf. Advanced level runners turn around here and head back to the monkey bars for 11 MILES!

Race level runners will continue into Fisherman's Wharf. As always, beware of tourists! Run through the intersection of Jefferson/Powell and continue onto the Embarcadero. Run to the intersection of Embarcadero/Bay. Look for the 'Hillstone' Restaurant on the right. Turn around here and head back to the monkey bars for 13 MILES!

Tuesday (1/10) Satellite Run Description/Map

2012-01-09T12:14:00.000-08:00

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.

You'll be logging between 4-7 miles based on your training level. Here's a link to the course map-

Tuesday's Satellite Course Map

Here is a brief description of the course:

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 until you reach intersection of Embarcadero/Bay. Look for the Hillstone Restaurant on the LEFT side of the Embarcadero. This is 2 miles. Beginners will turn around and head back to PSOAS for 4 MILES!

Everyone else will continue running along the Embarcadero until it turns into ‘Jeffererson’. Run along Jefferson to the intersection of Jefferson/Powell. Look for the art gallery on the left. This is 2.5 miles. Intermediate level runners will turn around here and head back to PSOAS for 5 MILES!

Advanced and Race level runners will run 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 runners will turn around and head back to PSOAS for 6 MILES!

Race level runners will running through Fisherman’s Wharf through Aquatic Park and up Fort Mason Hill. Once you crest Fort Mason Hill, you’ve logged 3.5 miles. Turn around and head back to PSOAS for 7 MILES!

Spring Fling Lowdown

2012-01-02T16:22:00.000-08:00

Some of you participated in my Cyber Monday game on Facebook & scored some excellent discounts off all my programs in 2012!

Given the positive response to this promotion, I'm doing something similar with my 'Spring Fling' game running from 1/3-1/6!

This promotion will be similar to the Cyber Monday promotion with a few wrinkles. Here's how it will work:

1)'Like' the Marathon Matt page.

It's easy. Click the link below, click the 'thumbs up' like button on the top of the page and you're set!

Marathon Matt Fan Page

2)Stay tuned to the riddles I post on the Marathon Matt page between Tues, 1/3 & Fri, 1/6.

Here's a sample riddle for you...

'This runner once owned the American record between 2,000-10,000 meters. He was known as a bit of an iconoclast and took on the AAU. His performance at the 1972 Olympics in the 5,000 meters is considered one of the greatest of all time despite his fourth place finish. He died tragically in a car accident. The last name of this individual is a discount code for Spring 13.1 good for $15 off!' (ANSWER-PREFONTAINE).

Unlike the Cyber Monday game, I WON'T be posting every hour on the hour. Riddles can be posted at anytime between 10AM-5PM.

You'll need to be on your toes. It's possible some riddles/discounts will only be valid for 30 minutes. Others may be valid for two hours.

Unlike Cyber Monday, the Spring Fling game will be live for several DAYS (Tues. 1/3-Fri.1/6 from 10AM-5PM).

3)Score discounts on my Spring programs (Oaktown 13.1 (1/8) & Spring 13.1 (2/18)).

The 'Spring Fling' moniker probably tipped you off, but the discounts I'll be extending are ONLY applicable to my SPRING programs (Oaktown 13.1 & Spring 13.1).

Unlike the Cyber Monday game, there won't necessarily be a consistent increase in riddle difficulty and discount amount.

This means a $30 discount may randomly appear in association with a particularly tough riddle that's live for 30 minutes only to be followed a few hours later by a softball riddle only good for $10 off.

You can get a leg up now by simply 'liking' the Marathon Matt page-

Become a Marathon Matt Fan!

Matt's Power Turkey Chili

2011-12-29T14:52:00.000-08:00

Ingredients: 1.5 pounds of ground turkey, a cerrano pepper (finely minced), one medium yellow onion (chopped), ginger (one tablespoon finely minced), 3-4 cloves of garlic (pressed), a can of Guinness, a can of tomato paste, one can of kidney beans, one can of black beans, quinoa (one cup), a large can of whole tomatoes, one carrot (chopped), one ear of corn (just the kernals), chili powder, chipotle powder, cumin, coriander, cinnamon, and curry powder.

Directions:

Saute the onion, cerrano pepper, garlic, and ginger in 2-3 tablespoons of olive oil until onions are soft.

Brown turkey in the aforementioned. Once the turkey is browned, pour the can of Guinness in and reduce for a few minutes.

Add tomato paste and the large can of tomatoes (with tomato juice). Make sure to break/crush the whole tomatoes.

Add the chopped carrots and corn kernals.

Mix in 3 tablespoons of chili powder, 3 tablespoons of chipotle powder. Through in a dash of cumin, coriander, curry, and cinnamon.

Mix in the kidney beans and black beans and let simmer for 5-10 minutes on low/medium heat.

Add a cup of quinoa (if desired) and cook until quinoa is soft/tender. Be advised the chili will be quite thick after mixing in the quinoa.

I like my chili pretty spicy/hot, so I sometimes add additional chipotle and/or chili powder.

Matt's Chicken Quinoa Soup

2011-12-29T14:51:00.001-08:00

Matt's Chicken Quinoa Soup

-4-6 cups of chicken broth
-Chicken from one rotisserie chicken (from Andronico's, Whole Foods, Costco, etc.)
-2 carrots chopped
-2 red peppers chopped
-8 roasted/smashed garlic cloves
-1 can of corn
-salt, pepper, rosemary, thyme (season to taste)

Combine all of the aforementioned in a pot and simmer/boil gently for 20-30 minutes. Meanwhile, prepare two cups of quinoa (roughly 15-20 minutes). When the quinoa is light/fluffy, combine it with the soup. DONE!

Saturday Long Run Description (12/31/11)

2011-12-29T10:49:00.000-08:00

For our FINAL run of 2011, we'll be logging between 8-12 miles depending upon your training level. Here's a link to the course map-

Saturday Long Run Course Map

In short, we will head NORTH from the Marina Green Monkey Bars along Marina Boulevard. Just over a ¼ mile into our run we will take a RIGHT through the grass volleyball court area towards the Marina Promenade.

Continue running along the promenade (this is a dirt trail) all the way to 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. There are water fountains and a restroom here if you need either.

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. By the time you get back to the monkey bars, you will have 5 MILES under your belt. Grab some water, pop a GU or Gel if you need to, and head SOUTH towards the Marina Safeway to pick up your extra mileage.

Crest Fort Mason 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. There is a large GAP store on the right. This is 1.5 miles from the Marina Green Monkey Bars. BEGINNERS will turn around here and head back to the Marina Green Monkey Bears for 8 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 from the Marina Green Monkey Bars. INTERMEDIATE runners turn around here. Once you reach the monkey bars, you will have logged 9 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 and head back to the monkey bars for 10 MILES!

Race level runners will continue running along the Embarcadero all the way to the MAIN entrance of the Ferry Building. There are water fountains and a restroom here if you need either.

Continue 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. Turn around and head back to the monkey bars. When you get back you will have logged 12 MILES!

Tuesday's Satellite Run Description (12/20/11)

2011-12-19T13:56:00.000-08:00

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.

This route is a 'mash up' of sorts that includes running past the Ferry Building and running towards AT&T Park for those running more than 4 miles.

Here's a link to the course map-

Tuesday's Downtown 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.

Run along the Embarcadero to the intersection of Embarcadero and Broadway. This is 1.5 MILES. Beginners will turn around here and head back to PSOAS for 3 MILES.

Everyone else will 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 runners will turn around here and head back to PSOAS for 4 MILES!

Advanced and Race level runners will run PAST Embarcadero/Folsom and continue running towards AT&T Park. Continue running until you reach the intersection of Embarcadero/Brannan. ADVANCED level runners will turn around here and head back to PSOAS for 5 MILES.

Race level runners will continue running towards AT&T Park until you reach the intersection of Embarcadero (now King Street) and 3rd. RACE runners will turn around here and head back to PSOAS for 6 MILES.

Saturday Long Run Description (12/17/11)

2011-12-15T08:03:00.000-08:00

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-6 MILES.

Beginners 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!!

I-7 MILES.

Same course as beginners, BUT CROSS OVER TO THE LEFT SIDE OF JFK AT THE 'MM 6' 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. Turn around here and head back to the Beach Chalet for 7 MILES!

A-8 MILES.

Advanced 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! 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. There will be a 'MM 8' in chalk in the middle of the road. Turn around and head back to the Beach Chalet for 8 MILES!

R-10 MILES W/6 MILES @ TARGET PACE.

Race level runners will continue running along Oak Street to the end of the Panhandle. From here you will continue running along the sidewalk on Oak Street until you reach the intersection of Oak/Scott. Turn around here and head back to the Beach Chalet for 9 MILES!

Movies that move...

2011-12-06T14:16:00.000-08:00

Given the shorter days, longer nights, and inclement weather often associated with winter, it’s understandable that many runners may not be as inspired as they normally are to head out and get in the miles.

If you’re struggling to find inspiration to run when it’s dark and stormy, taking in an inspiring flick may be just what the doctor ordered.

Whatever it is you find daunting, chances are someone else has endured and overcome something more challenging. It’s also likely that it’s been captured on film in some way, shape, or form.

So, without any further ado, here are a few excellent ‘movies that move’.

The Endurance

While there is a documentary about Haile Gebrselassie called Endurance (which admittedly and embarrassingly, I haven’t seen), The Endurance is a decidedly different film that has nothing to do with running, but in some ways everything to do with running.

The Endurance is about Sir Ernest Shackleton’s ill-fated expedition across the Antarctic continent from 1914-1916. To put things in perspective, the idea of crossing the Antarctic continent during this time was as daunting and challenging as going to the moon was in the 1960’s. In short, no one had ever crossed the Antarctic continent and death was considered a near certainty.

The film includes some staggering current day footage of Antarctica that is inspiring and terrifying. Simply put, this is a place that manages to be one of the most beautiful and simultaneously hostile places on the planet. Combined with this footage is archival footage taken on the actual expedition itself. You see firsthand just how harsh the conditions were and what Shackleton and his men endured.

What Shackleton and his crew ‘endure’ is simply unfathomable. Without giving too much away, there’s simply no way you can’t be inspired after sitting through a viewing of this film.

The Endurance while not directly about running underscores the idea that consistency, commitment, and the ability to persevere despite adverse circumstances are the keys to moving forward. Sound familiar?

More information about The Endurance can be found at: http://www.imdb.com/title/tt0264578/

The Long Green Line

How can you not love a film that features a coach who fires off inspiring quips such as ‘However fast you are running, RUN FASTER!’

Coach Joe Newton is the kind of coach other coaches (present company included) aspire to be. While he has exhaustive knowledge of the sport of running, he also has an infectious passion that never fails to inspire his young pupils. He is the perfect storm.

Coach Newton has passed along running knowledge and life lessons to THOUSANDS of impressionable young men for 50+ years. His cross-country program at York High School is a staggering assemblage of nearly 100 runners who actively recruit for the cross-country team at Newton’s behest every season.

To give you some sense of Newton’s power and influence, more kids try out for cross-country than football at York High School. If you’ve ever wondered what an elite level high school cross country program looks like, The Long Green Line gives you a pretty good idea of what it looks like.

The Long Green Line is a film that will resonate for anyone who runs. But, the film will particularly resonate for anyone who aspires to be a coach, who currently coaches, or anyone who’s been touched by a coach. So, it’s a film that will resonate for just about anyone.

The Long Green Line can currently be viewed on Hulu for FREE- http://www.hulu.com/watch/125305/the-long-green-line

For more details about the film, go to- http://www.longgreenlinemovie.com/

Touching the Void

Once again, this film is not necessarily about running per se, but there are many elements of this film that will resonate for runners.

Touching the Void is based on a book of the same title about Joe Simpson and Simon Yates’ disastrous and nearly fatal attempt to climb the 20,813 foot Siula Grande in the Peruvian Andes in 1985.

After successfully ascending the previously unclimbed West Face of the Siula Grande, Simpson suffers a broken leg during the descent. Yates and Simpson decide to lower Simpson via ropes in the middle of a nasty storm.

Yates can’t see where he’s lowering Simpson and the former eventually drops him off a cliff. Suspended in mid-air by the rope, Yates has no idea what the condition of his friend is. After waiting an hour, Yates cuts the rope to save his life assuming Simpson is dead.

The movie while not exclusively a documentary is filmed in cinema verite style lending an air of realism to the film that makes you feel like you’re right there with Joe and Simon in the midst of a perilous climb that nearly claimed both of their lives.

Interspersed with the powerful recreated footage of the climb are poignant interviews with Joe, Simon, and several other key individuals involved with the doomed Siula Grande ascent.

One of the most powerful lessons I have learned as a runner is to cling to hope even when I’m deep in the valley of fatigue and despair. There is no film I’ve seen that more vividly underscores this message or better conveys the power of the human spirit more than Touching The Void.

Touching the Void can be viewed via instant streaming on Netflix.

Additional information about the film can be found at: http://www.imdb.com/title/tt0379557/

Unbreakable: The Western States 100

Rounding things out is Unbreakable: The Western States 100. I was extraordinarily fortunate to be in a position to host the world premiere of this stellar documentary to a packed house of over 300 passionate runners and ultra runners.

For the uninitiated, The Western States 100 is effectively the ‘Boston Marathon’ of ultras. Attracting the best ultra runners on the planet regularly, the 2010 edition of the event was particularly special. Four undefeated ultra runners (Hal Koerner, Geoff Roes, Anton Krupicka, and Killian Jornet) toed the line. Only one would remain ‘unbroken’ at the end of the day.

Director JB Benna is a hardcore ultra runner himself and this comes through powerfully in every frame of this exceptional documentary. JB vividly captures the energy, passion, and characters that make up the ultra community.

The characters are compelling. The story is riveting. The cinematography is stellar. The editing is nearly seamless. The music is exceptional. Unbreakable: The Western States 100 is the best documentary about running I have ever seen.

If you’re a runner (or ultra runner), there’s no way you’ll walk away unaffected. If you abhor running and can’t even fathom ultra running, I can’t imagine you won’t find yourself having second thoughts.

The film was just released and there are screenings taking place all over the country. You can also pre-order DVD’s. FYI, if you place your DVD order before 12/16, you can get yours before Christmas.

All the details are at http://www.ws100film.com/index.html

I run because every expedition needs a leader...

2011-11-26T14:03:00.000-08:00

Someone once asked me if I ever get bored. It struck me as an odd question. It was a question that was posed in the context of my half marathon training programs that effectively involve the same goal time and again. I suppose if I was making the same widget day in and day out, it would get maddeningly tedious. Fortunately, I don't make widgets.

When thinking about what I 'do' amazing, inspiring, and transcendent are adjectives that come to mind. So are infuriating, baffling, and bizarre. Amalgamate the aforementioned and you're looking at something decidedly NOT boring.

I struggle sometimes to explain what I do because I don't see myself as a personal trainer or a coach per se. Similarly, I don't see myself managing a running 'club'.

What I really do is lead expeditions....that involve running. I suppose this explains why I am such a fan of Shackleton who led some of the boldest expeditions ever.

Each expedition has its own distinctive energy and personality. So, even if the goal is effectively the same for every expedition (running 13.1 miles), the journey there is never the same.

A big part of what provides this energy and personality are the stories. The story of why someone joined. The story could have everything do with running or nothing to do with running.

People sometimes bring stories of grief and hardship. Maybe it's a breakup. Maybe it was the death of the loved one. Maybe it's a life threatening disease. They HAD to do something positive, to literally 'move forward'.

It's not surprising to me that someone confronted with questions about mortality would find themselves gravitating toward a life perpetuating and affirming act like running.

Others bring expectations of communion with others as friends or perhaps more. I would say many join me with the desire on some level or another to connect with others.

Whatever the story, it's my job to hear as many of them as I can. If I have any hope of being able to motivate someone to go that extra mile during difficult times, it starts with an understanding of their story and why they are there.

One thing Shackleton had a real knack for was understanding his crew, tuning into their moods, and responding accordingly. Somehow, some way he got the best out of his crew when things seemed most dire.

I'm no Shackleton, but I run because every expedition needs a leader.

The Cyber Monday Marathon...

2011-11-25T13:06:00.000-08:00

If you're looking to give yourself or someone else the gift of fitness in the coming year, I'm setting up a fun 'Cyber Monday Marathon' that will give you an opportunity to potentially score some HUGE discounts off all of my programs in 2012!

Here's how it works-

1)'Like' the Marathon Matt page on Facebook BEFORE EOD SUNDAY, 11/27!

2)Starting Monday, 11/28 @ 10AM every hour on the hour until 4PM, a running related 'riddle' will be posted on the Marathon Matt Facebook page.

A total of '7' riddles will be posted. The answer to any/all riddles IS a discount code and can be used to get a discount off not ONE, but ANY/ALL programs scheduled for 2012.

3)Solve the riddle within an hour. A sample riddle-

'This runner once owned the American record between 2,000-10,000 meters. He was known as a bit of an iconoclast and took on the AAU. His performance at the 1972 Olympics in the 5,000 meters is considered one of the greatest of all time despite his fourth place finish. He died tragically in a car accident.' (ANSWER-PREFONTAINE).

4)Sign up for the program(s) of your choice and pass the discount code (the answer to the riddle) WITHIN THE HOUR!

The discount code (answer) associated with each riddle is ONLY valid for the lifespan of the riddle (one hour).

All of my programs for 2012 are enabled for online registration on the Marathon Matt Facebook page.

There are individual tabs on the LEFT of the Marathon Matt page with links to each program for 2012.

Simply click on the program tab you're interested in once you've solved the riddle, pass the discount code, register for as many programs as you like, and you're set!

*NOTE-YOU MUST SOLVE THE RIDDLE AND REGISTER FOR THE PROGRAM(S) OF YOUR CHOICE BEFORE THE END OF THE HOUR ON WHICH THE RIDDLE WAS POSTED. IF THE RIDDLE WAS POSTED AT 10AM, YOU MUST SOLVE IT AND REGISTER FOR THE PROGRAM(S) OF YOUR CHOICE BEFORE 11AM (WHEN THE NEXT RIDDLE WILL BE POSTED).

ALL REGISTRATION/TRANSACTION FEES ASSOCIATED WITH REGISTERING ONLINE WILL BE WAIVED FOR THE DURATION OF THE CYBER MONDAY MARATHON!

The 99 Percent Discount

2011-11-13T12:14:00.001-08:00

While the holiday season is often positioned as the happiest time of the year, for many it is a stressful, depressing, and lonely time. This is particularly the case for those who are unemployed or experiencing financial hardship.

The everyday stress of paying the rent (or mortgage), bills, and living expenses becomes more pronounced during the holidays. It's also a very difficult period of time for anyone who is unemployed as there generally isn't much hiring done during the holiday season.

Running is a natural anti-depressant. Running in the company of others provides a sense of community that may very well be lacking for those who are unemployed.

With this in mind, I'm extending a 99 percent discount ($1.50 versus $150) to 20 people interested in participating in my Touchdown 13.1 half marathon training program launching on Sat, 11/19 @ 9:30AM.

The baseline criteria for any interested party is they need to have been unemployed for a MINIMUM of 3 months.

Additionally, all applicants MUST be willing to post one blog entry a week talking about their experience training in the program.

Interested parties should send an email to 99PERCENT@MARATHONMATT.COM.

The subject line should indicate '99 percent discount applicant.' This email should include the following:

-A brief narrative describing(in 300 words or less) their current situation including how they feel training for a half marathon would improve their mood, spirits, etc.
-A resume
-A LinkedIn profile (if they have one)
-A professional reference who can be contacted via email or phone.

The deadline for submission is EOD 11/25. 20 people will be extended the 99 percent discount. Those selected will be contacted by EOD 11/27.

US HALF RACE WEEK FLIGHT PLAN!

2011-10-31T11:46:00.000-07:00

The blood, the sweat, and the tears will all pay off on Sunday! Your focus this week should be on taking care of yourself and making sure you've got all your ducks in a row. The content below should have you good to go on race day!

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 'HALLOWEEN 13.1' shirt so we can readily identify you on the course! I will be doing my best to get some QUALITY glamour shots on race! Your 13.1 miles of glory will be immortalized forever!

-Nail down your travel plans. You want to plan on getting to the race start ABOUT 45-60 minutes in advance of the actual start. If you're driving, what may make the most sense is to park your car near the monkey cars and/or Fort Mason and simply walk over Fort Mason Hill to the start. The race starts in Aquatic Park.

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, check any baggage you want at the start, and make your way to the start.

Here is a link to the race info. page which includes details around the start time of the race (7:00) and other relevant details-US Half Marathon Race Info.

FYI, there will be no formal warmup, stretching, etc. before the race on Sunday. But, if you want to congregate 'informally' with me and your teammates prior to the race, we will meet at the cul-de-sac at the end of Aquatic Park at 6:30AM. This is a mile from the Marina Green Monkey Bars and is right at the edge of Fisherman's Wharf.

Tuesday-

-Scout the course. Check out the US half marathon course map. What I can tell you is our training has prepared us well for what lies ahead.

-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.

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.

PSOAS Massage & Bodywork always extends us a 10% discount

-Nail down race nutrition items. I introduced you to GU Roctane and GU Brew throughout the 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.

If you anticipate being out on the course for 2 or more hours, this means you will need 2-3 gels/shots/blocks/etc. Water and some kind of sports drink will be provided at the start and at various during the race, so try to coordinate consumption of gels,blocks, etc. in conjunction with the water stops.

Just a reminder that roctane, chomps, gels, bloks, etc. should be washed down with WATER, NOT A SPORTS DRINK.

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. While we're not anticipating a hot day, you still will lose fluids even if you're not sweating profusely. Make sure you're getting plenty of water, sports drink, juice,etc. in the days leading up to the race.

-Join me for the 'Final Final Run' on Thursday @ 6:30PM! If you have last minute questions, concerns, etc regarding the race, join me for the 'Final Final Run' at the Marina Green Monkey Bars. We're running an EASY mile and change to 'The Final Final' where you can pose any last minute questions/concerns or simply knock back a celebratory beverage.

Friday-

-Get a good night's sleep. Given the early start time we have on Saturday 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 Thursday. Make it a quiet evening of quality, complex carbs, rest, and relaxation!

Saturday-

-Get your race bib. You CANNOT participate in your event without a race bib! You can pick up your bib on Saturday between 10AM-6PM at SportsBasement in San Francisco at 610 Old Mason Street.

For more race bib/packet pickup info, check out the following link-Race bib/packet pickup info.

-Eat dinner early. Given the early start time on Saturday morning-7:00AM (give or take a few minutes), 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 ABOUT 45-60 MINUTES PRIOR TO START! Make sure you allow enough time to at least have something small to eat before you head out for the race. This may mean getting up EARLY.

Sunday-

-ARRIVE AT THE START AREA ABOUT 45-60 MIN. PRIOR TO THE RACE! I'd STRONGLY encourage all of you to arrive about 45-60 min. early. This gives you time to warmup, use the bathroom, change clothes, get your race bib (if necessary) and get positioned near the start.

There will be no formal team warmup on Sunday. But, if you want to congregate 'informally' with me and your teammates prior to the race, we will meet at the cul-de-sac at the end of Aquatic Park at 6:30AM. This is a mile from the Marina Green Monkey Bars and is right at the edge of Fisherman's Wharf.

I will do my level best to catch all of you on race day and get some glamour shots, but I need your help! There will be A LOT of other people running! If you wear your 'HALLOWEEN 13.1' shirt, you will be making my job MUCH EASIER!

Look for me in a white Nike hat and my 'Halloween 13.1' shirt. I will be looking for all of you for 'glamour shots' with my camera throughout the race!

-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.

RESIST the urge to go out fast. If anything run a bit SLOWER the first few miles 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 sports 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 sports drink on the run-When you get your cup of water or sports 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 gel, gu, clif shot, clif block,etc. every 45-60 minutes. Make sure you get some simple carbohydrates (gels, gus, clif blocks,etc.)in your system every 45-60 min. This will help you continue to perform at a high level. Make sure to wash any gels, gus, etc. down with WATER not sports 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. ADDITIONALLY, make sure to rehydrate as soon as possible! Get some water, heed, and/or other fluids in your system ASAP! If you have a stick or foam roller handy, spend some quality time with it!

US Half Marathon Race Simulation

2011-10-27T11:11:00.000-07:00

I'm a big fan of knowing the course I'm running if at all possible. Fortunately, the US Half Marathon is right in our backyard! Literally, the start of the race is just over a half a mile from the Marina Green Monkey Bars at the bottom of Fort Mason Hill.

With this in mind, this is where Saturday's run will launch. If you like, you can park at the Marina Green and jog the half mile (roughly) to the bottom of Fort Mason Hill and meet up with your fellow runners. Here's a link to the course map for Saturday's run-

US Half Marathon Race Simulation Course Map

This course covers roughly 6 miles of the actual course. The run starts from the bottom of Fort Mason Hill where Van Ness Avenue ends at the pier. We've run past this pier MANY times en route to the the Embarcadero.

From the bottom of Fort Mason Hill adjacent to the pier, we will head SOUTH up Van Ness Avenue. That's right. The start of this race is uphill. You will run along the sidewalk on Van Ness until you hit Bay Street.

Take a RIGHT on Bay Street and continue running on the sidewalk/path adjacent to Bay Street. Bay Street eventually runs into Laguna Street. Take a RIGHT on Laguna Street and continue running along the paved path until you reach Marina Boulevard.

Take a RIGHT on Marina Boulevard. The rest of this run should be VERY familiar to you. Simply follow the paved path on the Marina all the way to the Warming Hut. By the time you reach the Warming Hut, you will have logged 3 MILES.

Grab some water, use the restroom, and head BACK towards the start of our run at the pier. Upon returning to the Pier, you will have logged a total of 6 MILES!

If you feel so inclined, you can easily log 4 of the 6 miles at target half marathon pace by segueing into target pace at the Marina Green Monkey Bars on the way out towards the Warming Hut and maintaining this pace until you reach the monkey bars again on your return.

What to do when you've lost your running mojo..

2011-10-25T13:21:00.000-07:00

The days are getting shorter. The mercury is dropping. The weather gods don’t seem terribly friendly anymore. Looming on the not too distant horizon are holiday parties, shopping, and more time with the family than you might like.

Getting up in the morning without hitting the snooze button several times before putting on your running shoes has become quite challenging. Hitting the road to log a few easy miles has oddly begun to feel like drudgery.

I’ve got some bad news. You’ve lost your running mojo. Don’t panic. Don’t run to the doctor’s office. Take a few deep breaths and slowly exhale. This is not a death sentence. It’s not terminal. But, make no mistake about it. You need to take action in order to get better and reclaim your mojo.

If you are to find your mojo again, changes are required. Some of these changes you may not like initially. Change isn’t easy. However, if what you’ve been doing historically is no longer working for you, change is the only viable option.

Below are a few suggested treatments that may be just what the doctor ordered. Try one or try a few of them. Sometimes it takes time and patience to find what works best for you. But, if you’re serious about reclaiming your running mojo, some of the below will likely get you out of your rut.

Get a change of scenery.

I completely endorse a vacation, but recognize this might not be a viable option. Don’t abandon all hope. You can still get a therapeutic change of scenery without skipping town to the tropics.

Many runners get into a routine that devolves into a rut. Maybe you run the same five-mile loop several times a week. There’s nothing inherently wrong with this utilitarian approach.

But, familiarity ‘may’ breed contempt after awhile. It may be comfortable, easy, and convenient to get your mileage via the same route over and over again, but the same thing over and over again can become monotonous.

It may not be convenient, but get away from what’s familiar. If you have never gone for a trail run, give it a shot. The change of scenery alone may be enough to help you get out of your funk.

If getting off road isn’t a viable option, try running with a club or program. Running is inherently a solitary activity and many get their mileage in on their own. But, we are generally social animals and crave community. Explore opportunities to get your run in and connect with others.

Perhaps you’ve never actually participated in a race. Given the explosion of events over the years, there are a plethora of opportunities to participate in a race of just about every distance fathomable.

You don’t have to run the fastest time of your life. Simply enjoying the experience of being around several hundred (or thousand) people who love to run may be enough to help you rediscover your mojo.

Try a different time of day.

It’s tough to run during the winter. The weather generally isn’t as inviting and the days are markedly shorter. If you’re the kind of runner who tends to be an early riser, this can make things markedly challenging.

If you typically set your alarm clock for 5AM, it’s no walk in the park getting out of bed to begin with, but if your run starts and ends in the dark, getting your miles in can be that much more challenging. During the summer and fall, you may catch some daylight before your run concludes, but in the winter, not so much.

Conversely, if you’re more of a night runner accustomed to getting your miles in after you’ve completed a full day at work, you might have been able to catch some daylight during your run in the summer or fall. But, the arrival of winter all but eliminates this. Winter spells complete darkness for every mile logged in the evening.

Given the general lack of daylight in the morning and evening during the winter, the only option left is to try to get some mileage in during the lunch hour. If you’ve never tried hitting the road in the middle of the day, the winter months provide an excellent opportunity to give it a shot.

Running in the afternoon provides a nice way to break up a busy workday and stave off the late afternoon urge to nap. Admittedly, a midday sojourn may require some additional planning and logistical challenges. But, if it means more mileage logged during the challenging winter months and more Vitamin D, it’s worth giving it a shot.

Mix it up.

Perhaps your current state of ennui is more about a performance plateau. If you’ve put in the mileage and the quality work required to post a personal best, but just haven’t seen the results, it may be time to mix things up.

If your performances are not matching up with the work you’re putting in, it might be time to overhaul your approach to training. The best in the world change coaches (or simply go coachless) when they aren’t happy with their running. Follow their lead and mix things up.

What approach is best? Great question. There are a million different ways to train. Why are there so many different ways to train? There is infinite variety from person to person. What works for me is not necessarily going to be the answer for you. Likewise, your approach may work swimmingly for you, but be a disastrous approach for someone else.

Be open minded and flexible. Do a little research and explore a few different avenues. It may entail logging more miles, fewer miles, or trying some activities you never would have contemplated.

Treat mixing things up as a grand new adventure and an opportunity to discover a way to uncover even better performances down the road.

Just take a break.

It may sound completely counter-intuitive, but sometimes the best thing you can do for your running is not running. If you find yourself in a space where seemingly every mile you log feels like drudgery, stop running.

It may be the case that your body simply needs a break. Maybe you’re experiencing mental fatigue. If you’ve been training and racing all year long, it wouldn’t be terribly surprising if physical or mental fatigue were afflicting you. Whether the issue is physical or mental, there is no shame in taking a break.

Don’t put any hard and fast rules on what this break looks like. Maybe it’s a day. Maybe it’s a couple days. Maybe it’s a week. Maybe it’s longer. Listen to the messages your body is sending you and don’t hit the road again until you feel like you’re ready for it and have genuine enthusiasm for the act of running.

At the end of the day, running should be fun most of the time. If it’s not feeling that way, don’t force yourself to go out and log miles in misery. Give yourself a break. Chances are, you’ve earned it.

Lake Natoma Four Bridges Half Marathon Race Week Flight Plan

2011-10-24T16:29:00.000-07:00

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.

While I won't be physically present at the race, know that I will be there in spirit every single mile!

-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. The race starts at 8AM, so this means getting to the start area around 7:15-7:30 on Sunday. 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 in the morning of the race.

For details around where to park, check out the link below-

Lake Natoma Four Bridges Half Marathon Info.

Tuesday-

-Scout the course.

Check out the The Lake Natoma Four Bridges Half Marathon Course Info Page

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 gives us a standing 10% discount, so take advantage of this great discount and get some work done!

Thursday-

-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.

-Nail down race nutrition items.

I introduced you to GUs 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 some kind of sports drink will be provided at '6' aid stations throughout the course. 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 SPORTS DRINK.

Friday-

-Focus on complex carbs.

OK, we're a couple 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.

-Get a good night's sleep.

Given the early start time we have on Saturday 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 THURSDAY. Make it a quiet evening of quality, complex carbs, rest, and relaxation!

Saturday-

Get your race bib!

You cannot participate in the race unless you collect your race bib. You can pick up your bib on Saturday at the race expo. from 12PM-5PM or on Sunday morning between 6:30AM-7:30AM.

For all the details around race bib/packet pickup, click the following link-

Race Bib/Packet Details

-Eat dinner early.

Given the early start time on Sunday morning-8AM, 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! (7:15-7:30AM)

Sunday-

Get your race bib!

You cannot participate in the race unless you collect your race bib. You can pick up your bib on Saturday at the race expo. from 12PM-5PM or on Sunday morning between 6:30AM-7:30AM.

For all the details around race bib/packet pickup, click the following link-

Race Bib/Packet Details

-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 any items in gear check, and get positioned near the start.

I'd encourage you to jog a few easy minute on your own and go through the range of motion drills we normally do before lining up for the start of the race.

-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!

Healdsburg Wine Country Half Marathon Race Week Flight Plan!

2011-10-24T14:44:00.001-07:00

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 'Halloween 13.1' shirt so I 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!

-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. The race starts at 7:15AM, so this means getting to the start area around 6:30-6:45. 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 in the morning of the race.

For details around where to park, check out the link below-

Healdsburg Wine Country Half Parking & Transportation Info.

Tuesday-

-Scout the course.

Check out the The Healdsburg Wine Country Half Marathon Course Info/Map.

-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.

-Nail down race nutrition items.

I introduced you to GUs 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 HEED will be provided at '7' aid stations throughout the course. 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 HEED.

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 Wednesday or Thursday, ideally.

Once again, PSOAS Massage & Bodywork gives us a standing 10% discount, so take advantage of this great discount and get some work done!

Thursday-

-Focus on complex carbs.

OK, we're a couple 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.

-Get a good night's sleep.

Given the early start time we have on Saturday 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 THURSDAY. Make it a quiet evening of quality, complex carbs, rest, and relaxation!

Friday-

Get your race bib!

You cannot participate in the race unless you collect your race bib. There's an option to do so in San Francisco on Thursday for an additional fee.

Alternatively, you can get your bib at the race expo on Friday from 10AM-6PM at the Hyatt Vineyard Creek in Santa Rosa.

You can pick up your race bib on Saturday morning before the race, but there is an additional fee associated with this and you must register for this option in advance.

For all the details around race bib/packet pickup, click the following link-

Race Bib/Packet Details

-Eat dinner early.

Given the early start time on Saturday morning-7:15AM, 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! (6:30-6:45AM)

SATURDAY-

-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 any items in gear check, and get positioned near the start.

THERE WILL BE NO FORMAL WARMUP PRIOR TO THE RACE. BUT, we will 'informally' congregate adjacent to the 'bag check' table near the start of the race at 6:45AM.

I will be running the half marathon in much the same way that I have all of our long runs with one minor wrinkle. 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 A LOT of people running! If you wear your 'Halloween 13.1' shirt, you will be making my job MUCH EASIER!

Look for me in a white Nike hat and our Halloween 13.1 shirt!

-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!

Saturday Recovery Run (10/22/11)

2011-10-20T14:22:00.000-07:00

On Saturday, you will be logging 6 miles. The link below should give you a relatively clear sense of where we're going. I've also included a verbal description beneath it:

SATURDAY'S RECOVERY RUN COURSE!

A BRIEF DESCRIPTION OF SATURDAY'S RUN-

We will head north along the Marina to the intersection of Mason/Halleck. This is right next to Crissy Field Center and is 1 mile into our run. Everyone will follow the pedestrian crosswalk and turn LEFT onto Halleck.You will be running uphill for about a block until you reach a controlled intersection with a stop sign. This is the intersection of Halleck/Lincoln.

Take a quick LEFT across the pedestrian crosswalk and then an IMMEDIATE RIGHT across the pedestrian crosswalk onto FUNSTON AVENUE

Continue running up Funston. You should see the Presidio YMCA on your left as you head up Funston. Continue up Funston for a few more blocks until you reach the intersection of Funston/Moraga.

Take a right on Moraga and take another RIGHT on Mesa Street. Follow Mesa back towards Halleck. (Mesa Street runs PARALLEL to Funston Ave.). You will follow Mesa until it runs into Lincoln. Head back down Halleck until you run into Mason/Halleck across from Crissy Field Center. TURN LEFT ON MASON AND HEAD TOWARDS SPORTS BASEMENT.

Shortly after we pass SportsBasement, there is a lengthy straight stretch and a funny looking metal power box (or weather measuring device as Micah calls it) on your RIGHT.

Continue along the paved path. Eventually, the path curves over to the right and merges with a dirt/fire road that heads 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).

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'. Turn around here and head back towards the monkey bars via the Marina Promenade/waterfront.

Upon reaching the monkey bars, YOU WILL HAVE LOGGED 6 MILES!

Touchdown 13.1 FAQs

2011-10-19T11:20:00.001-07:00

Long Run Course Description (10/15/11)

2011-10-13T10:50:00.000-07:00

We've got a big one lined up for Saturday, folks! This is where champions are made and legends are born!Again, we're launching from the Beach Chalet parking lot at 1000 Great Highway at Ocean Beach.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 10-14 miles depending upon your training level.

Here is a map link for Saturday's course-

Saturday's Run Course.

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. Keep your eyes peeled for DeYoung Museum on your RIGHT. It’s kind of a funky looking building, hard to miss. LOOK FOR A PEDESTRIAN CROSSWALK IN THE MIDDLE OF THE STREET AND A ‘MM 10’ IN THE MIDDLE OF THE PATH! Beginner runners will turn around here and head back to the Beach Chalet for 10 MILES!

Everyone else 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/OBSERVATORY WAY! There is a stop sign here and a pedestrian crosswalk. I will also put down a ‘MM 11’ in the middle of the path at this point. Intermediate level runners will turn around here and head back to the Beach Chalet for 11 MILES!

Advanced and 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. Look for a 'MM 12' in chalk at this intersection. Advanced level runners will turn around here and head back to the Beach Chalet for 12 MILES!

Race level runners will run through the intersection of JFK/Stanyan and ross 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 14’ 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.

To pick up your extra mile and give you 14 miles for the day, you will want to run ACROSS the Great Highway via the pedestrian crosswalk as you return to the Beach Chalet from the park. Cross over to the other side of the Great Highway and run on the OCEAN side for roughly half a mile until you get to the base of a large hill that heads up towards the Cliff House. Turn around and head back to the Beach Chalet for 14 MILES!

Tuesday's Downtown Satellite Run Description (10/11/11)

2011-10-10T09:52:00.000-07:00

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 Downtown 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 RIGHT onto the Embarcadero.

Continue running along the Embarcadero towards the ballpark. Once you pass the intersection of Embarcadero/Harrison, you will run underneath the overpass for the Bay Bridge. Once underneath the bridge, you will have 1 mile under your belt.

Continue running along the Embarcadero towards the ballpark. Just as Embarcadero turns into King Street you will see the cross street 'Townsend'. Just past the intersection of King/Townsend, you will see South Beach Park to your left.

Continue running on King Street PAST the ballpark to the intersection of King/4th Street. Turn LEFT on 4th Street. Look to your left and you will shortly see 'Berry Street'

Everyone will turn around here and head back towards PSOAS. Beginner level runners will turn LEFT at Folsom and head back to PSOAS for 4 MILES!

Everyone else will continue past Folsom along the Embarcadero towards the Ferry Building. Run past the Ferry Building and keep your eyes peeled for Washington Street. Intermediate runners turn around at the intersection of Embarcadero/Washington and head back to PSOAS for 5 MILES!

Advanced and Race level runners will continue running along the Embarcadero. Look to your right and pay attention to the 'piers' you are passing. A couple blocks after you pass Embarcadero/Green you will see Pier 19 on your RIGHT. Advanced level runners will turnaround here and head back to PSOAS for 6 MILES!

Race level runners will continue running along the Embarcadero. Continue to pay attention to the piers you pass on your right. After roughly half a mile from Pier 19, you will pass Pier 35 and reach the intersection of Embarcadero/Kearny. Race level runners will turnaround here and head back to PSOAS for 7 MILES!

Tuesday Marina Course Description (1/17/12)

2011-10-03T12:35:00.000-07:00

On Tuesday, you will be logging between 4-7 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:

TUESDAY'S RUN COURSE!

A BRIEF DESCRIPTION OF TUESDAY'S RUN-

We will head north along the Marina to the intersection of Mason/Halleck. This is right next to Crissy Field Center and is 1 mile into our run. Everyone will follow the pedestrian crosswalk and turn LEFT onto Halleck.You will be running uphill for about a block until you reach a controlled intersection with a stop sign. This is the intersection of Halleck/Lincoln.

Take a quick LEFT across the pedestrian crosswalk and then an IMMEDIATE RIGHT across the pedestrian crosswalk onto FUNSTON AVENUE

Continue running up Funston. You should see the Presidio YMCA on your left as you head up Funston. Continue up Funston for a few more blocks until you reach the intersection of Funston/Moraga.

Take a right on Moraga and take another RIGHT on Mesa Street. Follow Mesa back towards Halleck. (Mesa Street runs PARALLEL to Funston Ave.). You will follow Mesa until it runs into Lincoln. Head back down Halleck until you run into Mason/Halleck across from Crissy Field Center. TURN LEFT ON MASON AND HEAD TOWARDS SPORTS BASEMENT.

Shortly after we pass SportsBasement, there is a lengthy straight stretch and a funny looking metal power box (or weather measuring device as Micah calls it) on your RIGHT. I will also put some chalk marking on the ground here as this is TURNAROUND POINT FOR BEGINNERS! Beginner runners will turn around and head back to the monkey bars for 4 MILES!

Everyone else will continue along the paved path. Eventually, the path curves over to the right and merges with a dirt/fire road that heads 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 THE TURNAROUND POINT FOR INTERMEDIATE RUNNERS Intermediate level runners will turn around and head back along the Marina Promenade/waterfront for 5 MILES!

Advanced and Race level runners 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. Turn around here and head back towards the monkey bars via the Marina Promenade/waterfront.

Upon reaching the monkey bars, ADVANCED LEVEL RUNNERS ARE FINISHED WITH THEIR RUN AND WILL HAVE LOGGED 6 MILES!

RACE level runners will head SOUTH past the Marina Safeway and head up Fort Mason Hill. Crest the hill, turn around and come back to the monkey bars for 7 MILES!

Saturday Long Run Description (10/1/11)

2011-09-29T13:57:00.000-07:00

We are meeting on the NORTH SIDE of Lake Merced. Specifically, we are meeting at the HUGE parking lot on the NORTH SIDE of Lake Merced. Again, here's a map link that should help you get oriented- North Side of Lake Merced.

Here is a link to the course map-

Saturday’s Lake Merced Run!

This run is pretty straightforward. EVERYONE will do a full loop around the circumference of Lake Merced in a clockwise direction. There is a path that runs all the way around Lake Merced, so this should be manageable for everybody.

Roughly halfway through the loop around Lake Merced (2-2.5 miles), there is a port-a-potty and a couple water fountains if you need to make a pit stop.

After 2-2.5 miles, there is a decent stretch where you will be running slightly uphill, so pace yourself accordingly.

After completing a full loop of Lake Merced, you will have logged 4.45 MILES (roughly). Once you've finished a full loop around Lake Merced, head NORTH on Sunset Boulevard There is a path that runs parallel to Sunset Boulevard on the LEFT. This is where you want to run.

The cross streets are 'roughly' alphabetical so pay close attention to the cross streets as you are running. Everyone will run along Sunset heading North towards Golden Gate Park.

Everyone will continue running up Sunset Boulevard to the intersection of Sunset & Moraga. Beginner level runners will turn around here and head back to the Lake Merced parking lot for 8 MILES!

Everyone else will continue running up Sunset to the intersection of Sunset & Irving. Intermediate level runners will turn around here and head back to the Lake Merced parking lot for 9 MILES.

Advanced and Race level runners will continue running on Sunset towards Golden Gate Park. Eventually Sunset runs underneath an overpass (this is Lincoln you are running underneath) and right into Martin Luther King.

Take a LEFT on Martin Luther King and run to the intersection of Martin Luther King & Chain of Lakes Drive East Advanced runners will turn around here and head back to Lake Merced for 10 MILES.

Race level runners will continue running along Martin Luther King towards the Ocean. Be advised that you will come to a 'fork in the road' about a 1/4 past the aforementioned intersection. Veer LEFT to continue on MLK towards the Great Highway.

MLK will eventually intersect the Great Highway. Turn RIGHT at the intersection of MLK & Great Highway. Run along the Great Highway until you reach the intersection of Great Highway/JFK.

This is just past the Beach Chalet and is a controlled intersection. Feel free to make a pit stop at the Beach Chalet for water/bathrooms/etc. Turn around here and head back to Lake Merced for 12 MILES.

Saturday Long Run REDUX (9/23)

2011-09-23T10:51:00.001-07:00

Here is a link to the course map for Saturday:

Saturday's Course Map

Here's a verbal description as well:

Everyone will head NORTH along the Marina towards the Warming Hut. Roughly half a mile into our run (near Baker Street) we will make a RIGHT TURN and cross through the volleyball court area into the Yacht Club parking lot and TURN LEFT onto the Marina Promenade. This is a gravel/dirt path that heads towards the Warming Hut.

Upon reaching the Warming Hut(roughly 2 miles), you will run past the Warming Hut and take an IMMEDIATE left to head towards LONG AVENUE. Long Avenue is effectively a short hill that heads up towards Lincoln.

Everyone will head up Long Avenue along the shoulder until you reach a stop sign. This is LINCOLN. Take a right on to the paved cyclist/pedestrian path and follow this path to your right. Stick to this path as it heads towards the Golden Gate Bridge. Make sure that you are on this path and NOT on Lincoln. You do not want to be running on Lincoln for this course.

You will follow the path for roughly 1/2-3/4 of a mile. There will be a few points at which the path may fork, but stick to the MAIN path. You will soon see the
Golden Gate Bridge approaching.

You will reach a point where you can continue running and run underneath the bridge or take a hairpin LEFT and wind your way up to the pedestrian side of the bridge. You want to do the LATTER and turn left and head onto the pedestrian side of the bridge.

Run about 200 meters further until you reach a large stone structure also known as an 'anchorage'. Look for a 'MM 3' in chalk in the middle of the sidewalk adjacent to this structure. You will turn around here and head back to the monkey bars. Upon reaching the monkey bars you will have logged 6 MILES.

We will head SOUTH along the Marina towards Fort Mason Hill. Beginners will Crest Fort Mason hill and head back to the monkey bars for a total of 7 MILES!

Everyone else will head down Fort Mason Hill and head into Aquatic Park. Run to the end of Aquatic Park/edge of Fisherman's Wharf. Intermediate runners will turn around at the cul-de-sac at the end of Aquatic Park and head back to the monkey bars for 8 MILES.

Advanced and Race level runners will continue into Fisherman's Wharf. You will be on Jefferson at this point.

Please keep a watchful eye for tourists, cyclists, and other traffic in Fisherman's Wharf. Continue running to the intersection of Jefferson/Powell. There is a large 'wildlife' art gallery on the right. Advanced level runners turn around here! Head back to the monkey bars for 9 MILES!

Race level runners 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. Continue past Embarcadero & Bay. 1/2 a mile later you will encounter the intersection of Embarcadero/Green. Race level runners turn around here. Head back to the monkey bars for 11 MILES!

Saturday (9/10) Long Run Route Description

2011-09-08T11:36:00.000-07:00

We'll be launching from the Beach Chalet parking lot @ 1000 Great Highway and running through Golden Gate Park. 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's a link to the course map-

Saturday’s Golden Gate Park Run!

B-5 MILES. Beginners 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 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 ‘MM 5’ in the middle of the paved path you’re on. This is the 2.5 miles! Turn around here and head back to the Beach Chalet for 5 MILES!!

I-6 MILES. Same course as beginners, but continue running on the RIGHT side of the dirt path past the ‘MM 5’ for roughly half a mile. You will see a stop sign and traffic joining JFK from 'Conservatory Way'. (this is just prior to the Flower Conservatory) here 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!!

A-7 MILES. Same course as the Intermediate runners, BUT CROSS OVER TO THE LEFT SIDE OF JFK AT THE 'MM 6' 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. Turn around here and head back to the Beach Chalet for 7 MILES!

R-9 MILES. Race level runners will continue running along Oak Street to the end of the Panhandle. From here you will continue running along the sidewalk on Oak Street until you reach the intersection of Oak/Scott. Turn around here and head back to the Beach Chalet for 9 MILES!

Saturday (09/3) Route Description

2011-09-01T10:09:00.000-07:00

You will be logging between 4-8 miles depending upon your training level. Here is a link to the course map for your reference-

Saturday 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 the Marina Green Monkey Bars. Upon reaching the Marina Green Monkey Bars you will have logged 2 miles. Beginners will turn around here and head back to the Warming Hut for 4 MILES!

Everyone else will continue running past the monkey bars and towards the Marina Safeway (on your RIGHT). Head up Fort Mason Hill. Crest Fort Mason Hill and run a bit further until you see the Youth Hostel to the right. There is a paved path that leads up to said hostel. This is 2.5 miles. Intermediate runners will turn around here and head back to the Warming Hut for 5 MILES!

Advanced and Race level runners will head down Fort Mason Hill and into Aquatic Park. Continue running along the sidewalk adjacent to Aquatic Park until the sidewalk runs directly into a circular cul-de-sac. This is 3 miles. Advanced level runners will turn around here and head back to the Warming Hut for 6 MILES!

Race level runners will continue running 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. 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. Race runners turn around here. Head back to the Warming Hut for 8 MILES!

I run because I am young at heart..

2011-08-31T08:21:00.000-07:00

Some kids can't wait to grow up. They yearn for freedom from the rules and strictures imposed on them by their parental units. Unfortunately, there is usually an inordinate amount of responsibility associated with the 'freedom' of adulthood.

I yearned to liberate myself from my parents as a kid, but I wouldn't say I loved the idea of being an adult. My parents seemed at least vaguely if not markedly stressed about any number of things most of the time. Freedom didn't look terribly free to me.

My dad seemed to work his ass off all the time. He didn't seem miserable, but I never got the impression he loved what he was doing. Mom's existence seemed harried. She had 3 kids to corral and a myriad of household tasks to manage. Her plate was perpetually full, if not overflowing. Being an adult seemed like an enormous pain in the ass to me.

The stress my parents were dealing with washed over into my life as well. As a kid, I was confronted with plenty of 'adult' issues in our household. I wouldn't fall back on the cliche that I 'didn't have a childhood', but it did feel like my childhood was somewhat abbreviated or compromised. There are a reasonable number of my childhood memories that aren't exactly sunshine and roses.

Like many who find themselves confronted with issues they can't quite comprehend or process, I sought escape. I found myself escaping via the movies, initially. I was enthralled by the vivid alternate worlds projected onto the silver screen that I often found myself craving to be a part of, but knowing the real world was sadly just 120 minutes away.

In my teens, I found another form of escapism. I would throw on a pair of running shoes and hit the road. I was putting literal and metaphorical distance between myself and the adult issues that seemed to color many aspects of my life.

Ultimately, it was in these minutes and miles I spent on the road that I would feel most like a child. Unlike at home, I was in complete control on the road. I could run as far or as fast as I wanted and I was the only one who could stop me. I felt a lightness when I was running. I felt young. This was true freedom.

Unlike many forms of escapism, running provided more than just an 'escape'. I felt clearer and more comfortable in my own skin when I finished my run. I would have moments of clarity and insight during my runs. Sometimes I would find answers to my problems. I discovered that running may be the one of the most productive forms of escapism out there.

I don't have any illusions that I am still a kid. I'm confronted with the reality of being an adult (or pretending to be one) every day. But, if I'm lucky, I get to log a few miles each day and when everything's clicking, I feel like the fifteen year old version of myself who is putting his shoes on for the very first time. I feel young again.

Earlier this year a study was released that effectively characterized running as a veritable fountain of youth. Running in fact slows the aging process. This didn't surprise me. I've always known this on some level. I run because I am young at heart.

I run because I can't fly..

2011-08-30T09:45:00.001-07:00

I once tried to fly as a kid and learned the all too painful lesson that I was simply not designed to do it. I was discouraged, but I never let go of the hope that perhaps some day, some way there might be a way to feel the rush and exhilaration of flight sans wings.

Soccer was a huge part of my childhood and there were brief, fleeting moments of exhilaration that felt vaguely similar to what I imagined flight must feel like. Most of these infrequent moments were associated with scoring goals. What ultimately killed my interest in soccer was the infrequency of such moments and a coach who had a real gift for yelling and browbeating.

I also spent many hours of my childhood playing tennis. As was the case with soccer, there were a handful of moments that provided the excitement and rush of flight, but fundamentally tennis always felt like somewhat of an unnatural act as you needed a tool in order to play the sport. Flight required no such tools and I managed to destroy my racket after a particularly disheartening loss.

While I had experienced some degree of 'success' with virtually every sport I tried, none of them really spoke to me. Balls, rackets, bats, gloves, helmets, and all other trappings of most conventional sports eventually lost any kind of hold on me. If I was honest with myself, the moments I enjoyed most as an athlete were associated with the act of running.

Scoring a goal in soccer was often the climax of an all out sprint evading defenders en route to burying the ball in the back of the net. Winning a great point on the tennis court was frequently an exclamation point at the end of an explosive surge from from one side of the court to another.

Only when I effectively jettisoned the aforementioned sports and focused exclusively on the one thing in all of these sports I truly enjoyed did I realize I had found my calling. I had also found the closest thing to flight.

I could cruise at a comfortable speed like a lazy, carefree seagull for hours. I could dive down a steep hill like a hawk closing in quickly on its prey. What I had been seeking all along was right in front of me.

This is not to say running 'always' feels like flying, but in many respects it legitimately IS flying. Take a look at a few photos of runners in full flight and chances are you'll find one where both feet are off the ground simultaneously. Is this not flying?

The fastest (and prettiest) runners out there spend as little time as possible in contact with the ground. Even when they are in contact with the ground, they often 'glide' and never 'plod'. These runners may not be breaking the law of gravity, but perhaps they're bending it a bit.

So, I run because I can't fly. Running may ultimately be a compromise, but flying is for the birds anyway.

Saturday (08/27) Route Description

2011-08-25T09:51:00.000-07:00

Due to the Giant Race coming through Marina Boulevard on Saturday morning, we will be meeting at the NORTH parking lot of Lake Merced. This parking lot is located 'roughly' where Sunset Boulevard runs into Lake Merced Boulevard. Here is a link to give you a better sense of exactly where this is located-

North parking lot of Lake Merced

The course everyone is running is a pretty simple out/back course on Sunset Boulevard. You will be logging 3-7 miles depending upon your training level. Here is a link to the course map for your reference-

Saturday's Course Map

After doing a brief warmup and our range of motion drills, we will cross the pedestrian crosswalk and head NORTH on Sunset Boulevard There is a path that runs parallel to Sunset Boulevard on the LEFT. This is where you want to run.

The cross streets are 'roughly' alphabetical so pay close attention to the cross streets as you are running. Beginner level runners will continue running up Sunset Boulevard until you reach the intersection of Sunset & Ortega. Turn around here and head back to the Lake Merced parking lot for 3 MILES!

Intermediate, Advanced, and Race level runners will continue running up Sunset Boulevard until you reach the intersection of Sunset & Kirkham. Intermediate runners will turn around at this intersection and head back to the Lake Merced parking lot for 4 MILES!

Advanced and Race level runners will continue running up Sunset. Roughly half a mile later you will arrive at the intersection of Sunset & Martin Luther King. This intersection is actually under the Lincoln Boulevard overpass. Advanced runners will turn around here and head back to the Lake Merced parking lot for 5 MILES!

Race level runners will TURN RIGHT at this intersection and get on the paved path on the LEFT side of MLK. Follow this path along MLK for 'roughly' a mile until you hit the intersection of MLK and Transverse. This is a controlled intersection with stop signs and a water fountain. You will see stop lights for 19th Ave. here. In other words, it's a conspicuous spot ;) Race level runners will turn around here and head back to the Lake Merced parking lot for 7 MILES!

The Giant Race-RACE WEEK FLIGHT PLAN!

2011-08-23T09:16:00.000-07:00

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!

Tuesday-

-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 'Home Run 13.1' shirt so I 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!

-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. 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 in the morning of the race.

While parking is available in all of the 3rd Street parking lots (including Lot A and Lot D), it will cost $10 to park here. I'd definitely encourage carpooling or public transportation to get to the race start. Please check the event website for more details-

The Giant Race

Wednesday-

-Scout the course.

Check out the The Giant Race Half Marathon Course Info/Map. This course is generally pretty flat with one big hill at the 5 and 9 mile mark (approx.)near Fort Mason.

-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.

-Confirm receipt of your race bib.

If you registered for the event, a race bib was sent to you in the mail. Additionally, when you registered, you should have received an email confirmation of your registration.

Bear in mind, that registering for Home Run 13.1 does NOT mean you are signed up for The Giant Race. They are two distinct/separate events.

-Nail down race nutrition items.

I introduced you to GUs 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 Powerade will be provided at '8' aid stations throughout the course. 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 Powerade.

Thursday-

-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 Wednesday or Thursday, ideally.

Once again, PSOAS Massage & Bodywork gives us a standing 10% discount, so take advantage of this great discount and get some work done!

-Focus on complex carbs.

OK, we're a couple 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.

-Get a good night's sleep.

Given the early start time we have on Saturday 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 THURSDAY. Make it a quiet evening of quality, complex carbs, rest, and relaxation!

Friday-

-Eat dinner early.

Given the early start time on Saturday morning-8:00AM, 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!

SATURDAY-

-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 any items in gear check, and get positioned near the start.

THERE WILL BE NO FORMAL WARMUP PRIOR TO THE RACE. BUT, we will 'informally' congregate in front of the Willie Mays statue adjacent to King/3rd Street around 7:15AM and heading over to the start area together.

I will be running the half marathon in much the same way that I have all of our long runs with one minor wrinkle. 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 A LOT of people running! If you wear your 'Home Run 13.1' shirt, you will be making my job MUCH EASIER!

Look for me in a white Nike hat and a white 'Run Whisperer' shirt. 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!

Sunday Recovery Run Description (8/22/11)

2011-08-19T11:48:00.000-07:00

You will be logging between 6 miles on Sunday. Here's a link to the course map for your reference-

Sunday's Recovery Run

Everyone will launch from the paved path to the RIGHT of the ballfield. You will follow this path behind the ballfield(s) and turn RIGHT onto Middle Drive East.

You will follow Middle Drive East towards John F. Kennedy Drive (the main drag in Golden Gate Park). Once you reach the intersection of Middle Drive East and JFK, you will cross over to the RIGHT side of JFK via the pedestrian crosswalk and turn LEFT 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 on the right side of JFK underneath the overpass and through the intersection of JFK/Transverse.

At this intersection there is a water fountain on the right 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. Keep running!

As you approach Lake Spreckles on the right 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!

Halloween 13.1 Prospective Participant FAQs

2011-07-27T12:14:00.000-07:00

-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!

Saturday (07/30) Route Description

2011-07-25T22:47:00.000-07:00

Ok, folks! Only ‘2’ long runs left before we dial things back in preparation for race day. 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.

Wednesday Golden Gate Park Run (7/27)

2011-07-25T21:29:00.000-07:00

You will be logging between 4-7 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. 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!

RACE WEEK FLIGHT PLAN (7/25-7/31)

2011-07-25T08:54:00.000-07:00

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 CITY 13.1 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!

-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 at 8:15AM. 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.

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.

-Nail down race nutrition items.

I introduced you to GUs 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-

-Join me for the Final, Final Run @ 6:30PM at the Marina Green Monkey Bars! :)

In short, we'll run from the monkey bars to The Final, Final located at 2990 Baker Street. This is roughly a mile from the monkey bars.

Once there, we'll knock back a season ending celebratory beverage or two and if you have any last minute race related questions/concerns, I'll gladly answer them!

Alternatively, you can skip the run and simply meet us for drinks around 7PM!

-Focus on complex carbs.

OK, we're a couple 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 SF Design Center @ 620 7th Street.

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 the East Concourse at the SF Design Center located at 620 7th Street.

-Get a good night's sleep.

Given the early start time we have on Saturday 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 9AM-5PM at the SF Design Center @ 620 7th Street.

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 the East Concourse at the SF Design Center located at 620 7th Street.

-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 WEST side of Lake Spreckles which is adjacent to the start of the 2nd half marathon.

I will be running the half marathon in much the same way that I have all of our long runs with one minor wrinkle. 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 'City 13.1' or 'Team Larkin Street' shirt, you will be making my job MUCH EASIER!

Look for me in a white Nike hat and a white 'Run Whisperer' shirt. 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.

Sunday's Recovery Run Description (7/24)

2011-07-22T12:22:00.000-07:00

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!

Saturday's Recovery Run Description (7/23)

2011-07-21T12:51:00.000-07:00

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 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!!

Sunday (08/14) Route Description

2011-07-20T14:04:00.000-07:00

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!

Wednesday Golden Gate Park Run (8/10)

2011-07-20T11:15:00.000-07:00

Wednesday Golden Gate Park Run (8/3)

2011-07-20T10:00:00.000-07:00

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

Wednesday's Course Map

Everyone will launch from the paved path to the RIGHT of the ballfield. You will follow this path behind the ballfield(s) and turn RIGHT onto Middle Drive East.

You will follow Middle Drive East towards John F. Kennedy Drive (the main drag in Golden Gate Park). Once you reach the intersection of Middle Drive East and JFK, you will cross over to the RIGHT side of JFK via the pedestrian crosswalk and turn LEFT on JFK.

From here, the rest of the run is pretty straightforward. Follow JFK past the intersection of JFK/8th Ave. Just past this intersection, there is a pedestrian crossing on your LEFT that is adjacent to Hagiwara Tea Garden Drive. This is 1 MILE.

Everyone will 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 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 'MM 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 'MM 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. This is 3.5 miles. Turn around here and head back to the ballfield for 7 MILES!

Wednesday Golden Gate Park Run (7/20)

2011-07-19T13:42:00.000-07:00

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 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!

Touchdown 13.1 FAQs

2011-07-18T11:26:00.000-07:00

Sunday (07/18) Route Description

2011-07-15T10:21:00.000-07:00

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!

Wednesday Golden Gate Park Run (2/8)

2011-07-12T15:49:00.000-07:00

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

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'. Look for a chalk marking on the path indicating 'MM 1.5'. BEGINNER runners will turn around here and head back to the ballfield for a total of 3 MILES!

Advanced and Race level runners will 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 'MM 2' on the path. INTERMEDIATE runners will turn around here and head back to the ballfield for a total of 4 MILES!

Advanced and Race level runners 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 'MM 2.5' on the path. ADVANCED level runners will turn around here and head back to the ballfield for a total of 5 MILES!

Race level runners will continue running for another half mile until they approach Lake Spreckles on the RIGHT. 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. RACE level runners will turn around here and head back to the ballfield for a total of 6 MILES!

Want to run a personal best? Race less..

2011-07-08T11:30:00.000-07:00

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?’

Wednesday Golden Gate Park Run (2/1)

2011-07-05T14:39:00.000-07:00

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!

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

2011-07-04T11:17:00.000-07:00

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!

Sunday Recovery Run Description (7/3)

2011-07-01T10:51:00.000-07:00

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!

Wednesday Golden Gate Park Run (1/25)

2011-06-28T15:27:00.000-07:00

Sunday Long Run Description (1/19/12)

2011-06-24T10:10:00.000-07:00

OK, folks. I think we’re ready for a slight change of scenery. We'll be launching from the Beach Chalet parking lot @ 1000 Great Highway and running through Golden Gate Park. 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's a link to the course map-

Sunday’s Golden Gate Park Run!

B-5 MILES. Beginners 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 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 ‘MM 5’ in the middle of the paved path you’re on. This is the 2.5 miles! Turn around here and head back to the Beach Chalet for 5 MILES!!

I-6 MILES. Same course as beginners, but continue running on the RIGHT side of the dirt path past the ‘MM 5’ for roughly half a mile. You will see a stop sign and traffic joining JFK from 'Conservatory Way'. (this is just prior to the Flower Conservatory) here 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!!

A-7 MILES. Same course as the Intermediate runners, BUT CROSS OVER TO THE LEFT SIDE OF JFK AT THE 'MM 6' 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. Turn around here and head back to the Beach Chalet for 7 MILES!

R-8 MILES. Race level 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! 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. Turn around here and head back to the Beach Chalet for 8 MILES!

Wednesday Golden Gate Park Run (1/18)

2011-06-21T10:47:00.000-07:00

You will be logging between 2-5 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. 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. Beginner runners will turn around here and head back to the ballfields for 2 MILES!

Everyone else will 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. Intermediate runners will turn around here and head back to the ballfields for 3 MILES!

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

Race level runners 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. Turn around here and head back to the ballfields for 5 MILES!

Sunday Long Run Description (01/15/12)

2011-06-17T14:12:00.000-07:00

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

Sunday's Long Run

Everyone will launch from the paved path to the RIGHT of the ballfield. You will follow this path behind the ballfield(s) and turn RIGHT onto Middle Drive East.

You will follow Middle Drive East towards John F. Kennedy Drive (the main drag in Golden Gate Park). Once you reach the intersection of Middle Drive East and JFK, you will cross over to the RIGHT side of JFK via the pedestrian crosswalk and turn LEFT on JFK.

From here, the rest of the run is pretty straightforward. Follow JFK past the intersection of JFK/8th Ave. Just past this intersection, there is a pedestrian crossing on your LEFT that is adjacent to Hagiwara Tea Garden Drive. This is 1 MILE.

Everyone will 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 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 'MM 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 'MM 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. This is 3.5 miles. Turn around here and head back to the ballfield for 7 MILES!

Saturday Long Run Description (6/18)

2011-06-16T09:38:00.000-07:00

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-6 MILES.

Beginners 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 'FF 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!!

I-7 MILES.

Same course as beginners, BUT CROSS OVER TO THE LEFT SIDE OF JFK AT THE 'FF 6' 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. Turn around here and head back to the Beach Chalet for 7 MILES!

A-8 MILES.

Advanced 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! 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. There will be a 'FF 8' in chalk in the middle of the road. Turn around and head back to the Beach Chalet for 8 MILES!

R-9 MILES W/5 MILES @ TARGET PACE.

Race level runners will continue running along Oak Street to the end of the Panhandle. From here you will continue running along the sidewalk on Oak Street until you reach the intersection of Oak/Scott. Turn around here and head back to the Beach Chalet for 9 MILES!

Wednesday Golden Gate Park Run (1/11)

2011-06-14T12:21:00.000-07:00

You will be logging between 2-5 miles depending upon your training level. Here's a link to the course map for your reference-

Wednesday's Golden Gate Park Run

Everyone will launch from the paved path to the RIGHT of the ballfield. You will follow this path behind the ballfield(s) and turn RIGHT onto Middle Drive East.

You will follow Middle Drive East towards John F. Kennedy Drive (the main drag in Golden Gate Park). Once you reach the intersection of Middle Drive East and JFK, you will cross over to the RIGHT side of JFK via the pedestrian crosswalk and turn LEFT on JFK.

From here, the rest of the run is pretty straightforward. Follow JFK past the intersection of JFK/8th Ave. Just past this intersection, there is a pedestrian crossing on your LEFT that is adjacent to Hagiwara Tea Garden Drive. I will put down some chalk markings indicating 'MM 1' signifying the 1 mile mark. BEGINNER runners will turn around here and head back to the ballfield for a total of 2 MILES!

Everyone else will 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'. Look for a chalk marking on the path indicating 'MM 1.5'. INTERMEDIATE runners will turn around here and head back to the ballfield for a total of 3 MILES!

Advanced and Race level runners will 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 'MM 2' on the path. ADVANCED runners will turn around here and head back to the ballfield for a total of 4 MILES!

Race level runners 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 'MM 2.5' on the path. RACE level runners will turn around here and head back to the ballfield for a total of 5 MILES!

I run because it's crazy...

2011-06-13T20:29:00.000-07:00

People characterize runners as crazy. Not ALL people do. But many do. Stepping outside of myself for a few minutes, I can see why some would say this. Running involves doing the same thing...over and over.....and over and over....and over again. You run, run, run, run, and run again.

Think about anything else done repeatedly like this. If you encountered someone who banged their head against a brick wall repeatedly again and again and again, chances are you'd describe them (at least loosely) as 'crazy'. If you crossed paths with someone who repeatedly jumped over a fence over and over and over again, you'd likely say they were a tad loco.

Ultrarunners anyone? As someone who has never ventured beyond 26.2 miles (which MANY characterize as TOTALLY INSANE..and it totally is), imagine those rare few that go beyond this. I rub shoulders with a few of them now and then and I like all of the ones I've been fortunate enough to meet, but SERIOUSLY....running 50, 75, 100 miles??!?!?! It's CRAZY!

But, reflect on some of the most rewarding experiences you've ever had in your entire life (running or otherwise). Was there not something fundamentally CRAZY (inordinately risky qualifies) about 'some' of these experiences? Were you not throwing caution to the wind a few times?

Looking at myself, it wasn't that long ago that I had a 'relatively' comfortable job, had a 401K, had health insurance, and all the trappings of 'success'. But, I was depressed, I was anxious, and I wasn't me. The thought of who I would be just five years down the road terrified me. I jettisoned it all.....for running.

I jettisoned it to pursue something that people called 'courageous' to my face, but likely 'crazy' behind my back and they weren't far off the mark. Knowing what I know now, I would probably tell my younger, naive self to not make this move and nail down a business plan, think things through more, etc.

I was throwing myself into an abyss of uncertainty with little more than fierce drive and naive, blind optimism. Yeah, it was crazy. But, I'd rather be crazy than depressed and a pale facsimile of the person I could really be. As crazy as it might have been, it was the only road that made sense to me.

The person I've become and what I've built by embracing my 'crazy' is something I would never give up. Some people tell me I have it great...and they're right. That being said, it's never been all sunshine and roses for me.

Innumerable challenges, hardships, misunderstandings, pain, disappointments, and setbacks have been part of the deal. But, I'd do it all again in a heartbeat...and maybe that makes me crazy.

I'm cool with my crazy because it's what spawned something that I will never stop loving and is the closest thing I have to a child (until I actually have one). My crazy has opened doors to things that I don't fully understand. It's fundamentally transformed me into someone I never could have imagined.

I embrace my crazy because without it I simply wouldn't be me. I run because it's crazy.....and so am I.

Tuesday Downtown Satellite Run Description (9/20)

2011-06-13T13:30:00.000-07:00

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 Downtown Satellite Run 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 RIGHT onto the Embarcadero.

Continue running along the Embarcadero towards the ballpark. Once you pass the intersection of Embarcadero/Harrison, you will run underneath the overpass for the Bay Bridge. Once underneath the bridge, you will have 1 mile under your belt.

Continue running along the Embarcadero towards the ballpark. Just as Embarcadero turns into King Street you will see the cross street 'Townsend'. Just past the intersection of King/Townsend, you will see South Beach Park to your left. Beginner runners will turn around here and head back to PSOAS for 3 miles!

Everyone else will continue running on King Street PAST the ballpark to the intersection of King/4th Street. Turn LEFT on 4th Street. Look to your left and you will shortly see 'Berry Street' Intermediate runners will turn around here and head back to PSOAS for 4 miles!

Advanced and Race level runners will 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 LEFT on 3rd Street and continue running.

Run on 3rd Street until you see 'Terry A Francois Street'. Turn RIGHT and follow Terry A Francois Street past China Basin Park. Terry Francois will turn right and you will see a small ball field on the LEFT. This is 2.5 miles. Advanced level runners will turn around here and head back to PSOAS for 5 miles!

Race level runners will continue running along Terry A Francois Street for several blocks until you reach the intersection of Terry A Francois Street and Mission Bay Blvd (SOUTH). Turn RIGHT and head down Mission Bay Blvd (SOUTH) until you reach 3rd Street. Turn around at the intersection of Mission Bay Blvd (SOUTH) and 3rd Street and head back to PSOAS for 6 MILES!

I run because I seek the 'glow'..

2011-06-06T14:25:00.000-07:00

Years before I was a runner, I was neck deep in a love affair with movies. A friend of mine exposed me to a cheesy mash-up of a movie called 'The Last Dragon'. Think kung-fu meets blaxploitation meets quasi-musical and you've got the thrust of it.

A young African-American named 'Bruce Leeroy' (guffaw) is being trained by the stereotypical 'master' in the art of kung fu. Leeroy is good, VERY good, but has yet to reach 'the final level' and obtain the power of 'the glow'. This mystical power is apparently granted to only a true martial arts master.

The film opens with Leeroy running a gauntlet of unbelievable kung-fu tests including karate chopping an arrow in half in midflight as well as catching an arrow with his bare hand. From an outsider's perspective, this kid is a master and probably could give Bruce Lee a run for his money.

But, Bruce Leeroy doesn't feel like a 'master'. His master effectively tells him he's done teaching him and Leeroy is despondent believing that he has somehow failed him. Sensing Leeroy's disappointment, his master sends him on a quest (which turns out to be a red herring) to find another master who can teach him what he needs to reach the final level.

Throughout the film, Leeroy finds himself in all kinds of ridiculous situations including running afoul of 'Sho'nuff' (the Shogun of Harlem), an evil and merciless kung-fu master who seeks nothing other than to fight Leeroy and prove he's the 'master'.

Only in the latter stages of the film (when Leeroy is inches from defeat at the hands of 'Sho'Nuff') does he finally have a moment of clarity and realize that he was the master all along and as soon as he has this epiphany he attains 'the glow' and wraps the film up by defeating Sho'Nuff and catching a bullet in his teeth, a completely plausible scenario for one who has 'the glow'.

So, what possible connection does this ridiculous film (that's actually being remade with Samuel L. Jackson) have to do with running? Well, Leeroy is IMMENSELY talented and EXTRAORDINARILY committed to his training. Everyone around him thinks he's a 'master'. But, Leeroy (for reasons that are not entirely clear) simply does not see himself this way. He doesn't BELIEVE he's a master.

With running, you have a handful of factors that contribute to race day success. Putting in the work and doing the training is invaluable. No one would argue otherwise. Without the miles and the development of the relevant physiological systems, you can't perform well.

You also have planning and preparing for the race. Knowing the in's and out's of the course and planning for the ups and downs that will occur en route to the finish line is requisite for a positive experience on race day. It's about knowing your opponent...so to speak.

Then there's 'the glow', the 'x factor', the 'extra gear', or whatever you choose to call it. In 'The Last Dragon' they refer to 'the glow' as an inner strength you'll find in time of need. In Leeroy's case (and in the case of just about everyone), the glow is really the 'belief' in self. This is what enables you to do remarkable things.

In the case of running, the glow enables you to go that extra mile even when you feel like you're at death's door. The glow makes you knock out one more interval at your target pace. The glow is what makes you transcendent.

The glow brings everything together. Ultimately it is the holy trinity comprised of training, planning, and belief in self (aka-the glow) that makes all great races possible. Of all the aforementioned, it's the last one that's toughest to obtain and most necessary to have a peak performance on race day.

Obtaining this belief in self is tough because it's not necessarily tangible and somewhat ephemeral. You can't point to a training diary and find it. You can know every inch of the course you're about to cover, but that doesn't mean you 'believe' you can do it.

Having the 'glow' requires constant maintenance. For me, maintaining it comes from reminding myself of the countless tough runs I've endured over the years...in heat, in rain, in snow, in sickness, in health, etc. I also point to the numerous races in which I've posted personal bests or simply weathered all the peaks and valleys that came up during the course of the race.

I don't think anyone can ever truly be 'the master', but if you can manage to find the glow most of the time, you're certainly 'masterful'. So, I keep running because I seek the glow.

Oaktown 13.1 FAQs

2011-05-26T16:51:00.000-07:00

-Do you have any pace groups?

No. BUT, 'organic' pace groups often 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 Sunday, 1/8 @ 9:30AM?

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?

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

-Wednesday nights @ 6:30PM launching from the baseball fields in Golden Gate Park behind Lincoln/7th.

If you walk on 7th past Lincoln and into Golden Gate Park, you will see a small set of stairs. Walk down these stairs into the grassy area behind the baseball field and you are there. Here is a link for your reference-

Wednesday night run rendezvous point in GGP

Sunday long runs take place in various locations in San Francisco @ 9:30AM.

Long runs will take place in Golden Gate Park, at Lake Merced, at the Warming Hut, at the Beach Chalet, and other locations during the course of the season.

ALL LONG RUN LOCATIONS ARE COMMUNICATED VIA THE TWICE WEEKLY TEAM EMAIL NEWSLETTER!

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

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's the link-

Oakland Half Marathon (3/25) Registration

-What should I do between now and program launch?

You could head into Sports Basement Presidio and get fitted for a new pair of shoes, get a digital watch, a few pairs of good running socks, reflective gear (for our MANY runs taking place at night), a headlight (again, for night running), and/or some running shorts/shirts! Make sure to show up ready to run on Sunday, 1/8!

-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!

13.1 Reasons to Join Home Run 13.1

2011-05-26T15:00:00.000-07:00

13.1 Reasons to Join Home Run 13.1

1. The Giant Race is sold out, but if you STILL haven’t signed up and want to train, we have a limited number of race spots available.

2. Just by joining the program you are being philanthropic as 10% of your reg. fee ($130) goes to Project Open Hand or you can join for FREE w/a $500 fundraising commitment to POH.

3. Because it’s more than likely what you were born to do.

4. It’s a quick way to burn off the garlic fries and hotdogs you consumed at your last Giants game.

5. Knocking out a few miles on Wednesday night @ 6:30PM in the Marina or in Golden Gate Park is the best way to get over hump day.

6. 60+ Yelpers think the guy (and his team) running the program is kinda ok.

7. Because you need help channeling your inner honey badger.

8. Nothing kills a hangover from a rough Saturday night like a long run on Sunday mornings @ 9:30AM.

9. You receive a technical tee with the awesome Home Run 13.1 logo.

10. Lou Seal wants you to join.

11. Because running the Giant Race and finishing in AT&T Park is likely the closest you will come to being in the Majors.

12. It’s what Rocky Would Do.

13. While you may never play for the Giants, you can run a half marathon, which Tim Lincecum has never done.

13.1 Did we mention the Tim Lincecum bobblehead at the end of the race?

Online Registration for Home Run 13.1

QUESTIONS/CONCERNS? EMAIL MARATHONMATT@MARATHONMATT.COM

I run because the right path is out there...

2011-05-19T09:08:00.000-07:00

I don't know too many people who haven't lost their way at some point in life. Maybe they were on the right path and got derailed. Maybe they were on the wrong path and just haven't found the right path yet. Sometimes the right path is in front of us and we just can't see it.

I was recently reminded of this about six weeks ago when I went on a grueling trail run with a group of fairly serious runners. I wouldn't consider myself a trail runner, but I had some trail running experience in my distant past. I didn't really know what I was getting myself into when I hit the trail which was probably a good thing.

This run was close to 12 miles which would be no problem on the road, but on the trail (and this trail in particular), it was far from a walk in the park. There's a level of focus and concentration required on the trail that just isn't present on the road. Every footstrike can potentially lead to disaster and on more than a few occasions I came close to wiping out.

As the run progressed, it occurred to me how LONG it had been since I had done any kind of serious trail running. Perhaps it was the marked fatigue in the quads that triggered this thought or the wheezing while running uphill for more than a mile that did it.

In the latter miles, I could already feel soreness creeping into muscle groups that were simply never used on the road. I knew I'd be feeling this run the next day....and probably the following day. Four days later, I was still feeling residual soreness/fatigue. It was as if I had run a marathon.

Clearly, I had taken on something that was totally foreign to my body...or was it? As I spent some quality time foam rolling and rubbing arnica gel on my wrecked legs, I found myself waxing nostalgic. I moved to California (Marin County, specifically) just prior to my junior year of high school. Shortly after arriving in Marin County, I discovered trail running and fell in love with it.

Interestingly, my best year of running was perhaps this first year in California when I was a junior in high school. I won every cross country race I entered with the exception of one which was a real surprise to me as I had only won '1' race in my entire running career prior to moving to California.

My senior year arrived and admittedly, I lost my way to a degree. I wasn't training as much with my cross-country team which meant I was logging miles on my own. I frequently would just log miles on the road rather than trails because it was more convenient.

My final year of racing was pretty lackluster and I found myself losing the passion I once had for the sport. Nearly 20 years later, I realized the lack of trail running may very well have been the reason for a mediocre season.

With these thoughts in mind, I gave myself a couple weeks to heal before hitting the trails again. I felt compelled to give it another shot because I had been so humbled the first time around. This time around, I was wearing shoes better suited for the task. I was sporting a decent headlamp (the beginning of the run requires this). I also knew how taxing this would be.

My second attempt at conquering the beast went much better. The muscle groups I had taxed so much the first time around clearly had adapted and while it had been awhile since they had been used in any substantive way, they vaguely recalled the day nearly two decades ago when they had been called to active duty.

In the weeks following this second attempt, I discovered something interesting. Running on the road was easier. I was running faster with less effort. I felt stronger and more balanced. This revelation triggered another more important revelation that hitting the trails on a more regular basis simply was the answer I had been looking for. It was the right path for me...and perhaps always had been.

There's only one last serious racing goal I have. This goal has been tantalizingly close numerous times, but for a variety of reasons has slipped through my fingers time and again. I take nothing for granted, but I can't help thinking I may have found the answer to achieving this goal...and it was right in front of me the whole time.

The experience of discovering a possible answer to achieving my goal has reminded me once again that achieving any goal in life often requires exploring a multitude of paths. It is those willing to explore the most paths undaunted by failure that will have the best chance of finding the right path.

So, I keep running because the right path is out there..

The Road Warrior Rewards Program

2011-05-16T07:36:00.000-07:00

Get $10 off a future program

Participate in a single training program and you will automatically receive a $10 discount off ANY Marathon Matt training program listed online. The discount code will be provided via the email newsletter for the program you are currently participating in. This code is valid for any future programs listed online for the current year.

Get $20 off a future program

For each season you participate in, you will be provided a unique affiliate/tracking link for the NEXT training program. By simply posting this link on Facebook and/or Twitter (at least once) and notifying me you have done so, I will provide you $20 off any future program listed online for the current year.

Get $30, $40, $50, $60 off any future training program or a possible FREE entry into a future program.

Here's how it works-

-$30 off any program listed online for FB/Twitter posting(s) & 1 person signs up via YOUR unique tracking link.
-$40 off any program listed online for FB/Twitter posting(s) & 2 people sign up via YOUR unique tracking link.
-$50 off any program listed online for FB/Twitter posting(s) & 3 people sign up via YOUR unique tracking link.
-$60 off any program listed online for FB/Twitter posting(s) & 4 people sign up via YOUR unique tracking link.
-FREE entry into any program listed online for FB/Twitter posting(s) & 5 (or more) people sign up via YOUR link unique tracking link.

I can track who has viewed and/or signed up via your unique tracking link once you have posted it on FB and/or Twitter and you can reap rewards accordingly!

*NOTE-None of the above discounts can be 'combined'. Any/all discounts are valid only within the year of receipt

The Road Warrior Rewards Program

2011-05-15T12:51:00.000-07:00

If you want to increase your discount from $20 to $30, $40, $50, $60 or a possible FREE entry into a future program, read on.

Here's how it works-

-$30 off any fall/winter program for FB/Twitter posting(s) & 1 person signs up for The City 13.1 via YOUR unique tracking link.
-$40 off any fall/winter program for FB/Twitter posting(s) & 2 people sign up for The City 13.1 via YOUR unique tracking link.
-$50 off any fall/winter program for FB/Twitter posting(s) & 3 people sign up for The City 13.1 via YOUR unique tracking link.
-$60 off any fall/winter program for FB/Twitter posting(s) & 4 people sign up for The City 13.1 via YOUR unique tracking link.
-FREE entry into any fall/winter program for FB/Twitter posting(s) & 5 (or more) people sign up for The City 13.1 via YOUR link.

I can track who has viewed and/or signed up for The City 13.1 via your unique tracking link once you have posted it on FB and/or Twitter and you can reap rewards accordingly!

*NOTE-None of the above discounts can be 'combined'. Any/all discounts are applicable ONLY to the programs listed above taking place in 2011.

I run because I don't know what else to do...

2011-05-10T22:13:00.000-07:00

There's a certain tidiness that comes with running. Most of the time there are a clearly defined number of miles or a finite time period associated with each run. There may be ambiguity and uncertainty between the beginning and end, but there's always closure at the end.

I can enumerate countless reasons why I run, but I've recently realized the sense of closure associated with completing a run always resonates for me. It's a closure that unfortunately you just can't get in too many other areas of life as there are countless unsolved mysteries. Robert Stack can attest.

There are people no longer in our lives for reasons we can't fully understand. Maybe additional reflection and the acquisition of wisdom down the road will illuminate for us later why this is so. Maybe it doesn't really matter why they're not there anymore, but the generally obsessive-compulsive mind of a runner frequently seeks to know 'why'.

There are some injuries that don't fully heal. I like the idea that time heals all wounds and generally can get behind this sentiment, but certain injuries never fully heal. There are some that heal in such a way that you're almost always reminded of the initial trauma. It doesn't necessarily mean you're always in pain, but pain isn't too far from the surface. I don't know anyone who doesn't have an injury like this and if you don't be thankful.

There are things we can't say. Coming from someone who often errs on the side of saying too much, it's odd to read a statement like that, but it's true. Whether it's things we can't say to a parent, a loved one, or a vague acquaintance, there are certain things we just can't communicate. Like certain muscles that just don't fire when we need them to, there are certain things that just can't be said.

There are regrets. I love the idea of having 'no regrets', but it's not really me. I've always been a bit suspect of anyone who claims they don't have any regrets. I'm all for putting a positive spin on most things in life. I can generally point to ways (big and small) in which I ultimately benefited from a variety of misfortunes.

But, in our most private moments...can we REALLY say there is NOTHING we regret? I am reminded of one of my runners who decided to go full vegan a few days before her race and weathered cataclysmic GI distress in the middle of her race. I suspect she regrets this decision.

At one point or another, all of the aforementioned unsolved mysteries have given me restless nights. In lieu of finding a smoking gun for them , I run. I run because I don't know what else to do...and at least there's little a little bit of closure associated with logging a few on the road.

13.1 reasons to join The City 13.1 before 5/20

2011-05-10T15:13:00.000-07:00

13.1 Reasons to Join The City 13.1 before 5/20

1. Running is like walking...only faster and markedly cooler. In short, it's what you were born to do.

2. You receive an excellent technical training shirt that will have the fashionistas drooling.

3. The $25 Fleet Feet gift coupon you receive will help you score some sweet new kicks to match your awesome new shirt.

4. Accelerate bootcamp for runners every Thursday night @ 6:30PM will prepare you for glory on race day.

5. If bootcamp isn't your bag, 'Need for Speed' every Thursday night @ 6:30PM will set you up for a personal best.

6. You need help channeling your inner honey badger.

7. GU Energy will be supplying the fuel (GU) and water (GU Brew Electrolyte tabs).

8. Your Saturday evening drink or two will be much sweeter after Saturday morning long runs @ 9:30AM.

9. In a similar vein, running is a great hangover cure for those of you who opt to not take it easy on Friday nights.

10. Nothing completes a Tuesday like an evening run in the Marina OR Downtown @ 6:30PM.

11. 60+ Yelpers think the program is kinda ok.

12. 13.1 miles just isn't as long as it sounds.

13. Swimming lessons are included

13.1 Last, but not least, all of the aforementioned (and more) is $150 through EOD 5/20!

Join The City 13.1 (5/21 launch)!

Need more than 13.1 reasons to join? Drop Marathon Matt a line-MARATHONMATT@MARATHONMATT.COM

Tuesday's downtown 2 miler (2/1/12)

2011-05-02T11:15:00.001-07:00

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.

FYI, PSOAS extends all satellite runners a 20% discount off massage/bodywork if you book your sessions on Tuesday night!

Everyone is running a total of '4' miles. But, only '2' of these miles are to be taken seriously.

Here's a link to the course map-

Tuesday's Downtown 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.

Run along the Embarcadero to Pier 14. This is exactly a mile from PSOAS. Wait here until Anne and your fellow runners have arrived. You will do your standard warmup routine and then commence running 2 miles (out/back). Anne will hang out at the Pier and track your time.

Everyone will run along the Embarcadero past the Ferry Building and continue all the way to the intersection of Embarcadero/Chestnut. Your visual cue is the gaudy 'Teatro Zinzanni' tent on the right. This is 1 MILE. Turn around and head back to Pier 14 for 2 MILES.

Anne will call out your time when you arrive. Once you have finished your two mile and made a mental note of your time, run an easy, cooldown mile back to PSOAS.

Tuesday 2 Miler (2/1/2012)

2011-05-02T11:05:00.001-07:00

In short, we will head NORTH from the Marina Green Monkey Bars on along Marina Boulevard until we reach Baker Street. We will take a right onto the Pedestrian Way running along the grassy, volleyball court area.

We will run past the volleyball courts into the parking lot. You will run through the parking lot and take a LEFT onto the Promenade which is effectively a dirt trail that runs along the waterfront.

You will see a parking area to your left(East Beach parking lot). You will run along this trail just past the end of the parking lot where I will be standing at the 1 MILE MARK. You will turn around here(I will wear something gaudy and conspicuous so you won't miss me ;) ) and head back the way you came for a total of 2 MILES!

RACE WEEK FLIGHT PLAN-SANTA BARBARA WINE COUNTRY HALF MARATHON

2011-05-02T07:59:00.000-07:00

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 'Spring 13.1' shirt so I 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!

-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. 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 in the morning of the race.

-Review the parking info!

PLEASE REVIEW THE TRANSPORTATION/PARKING INFORMATION CONTAINED IN THE LINK BELOW! You cannot park along the course and there are limited spaces left on the shuttles leaving from Santa Barbara to the start of the course in Santa Ynez.

I drove to the start of the race from Santa Barbara last year and it was NOT easy to get there. PLEASE plan accordingly and allow PLENTY of time to get to the race start.

Santa Barbara Wine Country Half Parking/Transportation Info

Tuesday-

-Scout the course.

Check out the Santa Barbara Wine Country Half Marathon Course Info/Map. Trust me...you are ready for this course. The latter half is cumulative downhill.

-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.

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 Wednesday or Thursday, ideally.

Once again, PSOAS Massage & Bodywork gives us a standing 10% discount, so take advantage of this great discount and get some work done!

-Nail down race nutrition items.

I introduced you to GUs 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 of the race. 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-

-Skip Accelerate and Run an EASY 3 miles! I normally wouldn't discourage you from doing bootcamp, but given that race day is less than 48 hours away, I would rather you skip Thursday's workout and simply log a few easy miles. I want you fresh and ready on Saturday!

-Get your race bib/packet.

You do need to pick up your race bib/packet in order to participate in the race. You can pick up your bib on Thursday (for an additional fee), Friday (at the race expo), or race morning (for an additional fee). Check out the following link for the lowdown-

Santa Barbara Wine Country Half Marathon Bib Pickup Lowdown..

-Focus on complex carbs.

OK, we're a couple 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.

-Get a good night's sleep.

Given the early start time we have on Saturday 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 THURSDAY. Make it a quiet evening of quality, complex carbs, rest, and relaxation!

Friday-

-Get your race bib/packet.

Presumably, most of you will be claiming your race bib/packet on Friday at the race expo. Here's the link once more with the details-

Bib Pickup Details.

-Eat dinner early.

Given the early start time on Saturday morning-7:00AM, 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!

SATURDAY-

-Get your race bib/packet.

You can claim your race bib/packet on Saturday morning, but be advised there is an additional fee associated with this option-

Saturday Race Bib Pickup Details.

-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, change clothes, get your race bib (if necessary) and get positioned near the start.

THERE WILL BE NO FORMAL WARMUP PRIOR TO THE RACE. BUT, we will 'informally' congregate in front of Mavericks Saloon located at 3687 Sagunto Street (a few blocks from the start of the race)-

Mavericks Saloon

I will be running the half marathon in much the same way that I have all of our long runs with one minor wrinkle. 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 A LOT of people running! If you wear your 'Spring 13.1' shirt, you will be making my job MUCH EASIER!

Look for me in a white Nike hat and a white 'Run Whisperer' shirt. 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!

I run because it silences the critic..

2011-05-01T09:03:00.001-07:00

Yesterday I ran the American River Parkway Half Marathon. This was my first time participating in this event and I was admittedly nervous. I wasn't nervous about 'my' performance as I wasn't doing this event for me. I was there for a few half marathon neophytes who had never run 13.1 miles in their life..or hadn't done it in quite some time. My case of the nerves had much more to do with them than me.

The days leading up to this race were stressful and frenetic as always. I fielded a litany of questions, concerns, and a few near meltdowns. I had to talk a few people off the ledge who simply didn't think their body would hold up. This is nothing new for me. I've done it every season (typically four a year) for the past five years or so.

I sent out numerous emails outlining 'exactly' what to do, where to be, and more. Again, this is nothing new for me. I've been doing it for years. I do everything I can to make sure that I've covered everything that needs to be covered. I try to make sure no stone is left unturned.

In the moments prior to the race I was fortunate enough to connect with my runners and I did my best to put on a brave face and not let on that I was nervous. This kind of thing is contagious and if I appeared cool and confident hopefully they would feel the same. Few realize that underneath this mask is a seething mass of nerves that likely dwarfs any anxiety they feel.

My anxiety stems not from the daunting task of running 13.1 miles as it's old hat for me. I am often plagued with self-doubt as race day arrives. Have I served them well? Have I given them all they need? Have I truly prepared them for what lies ahead? How will they respond to finding themselves deep in the valley of fatigue and self-doubt?

My own questions and self-doubts are as familiar and repetitive as the questions and self-doubts I hear from the countless runners I have helped guide towards completing half marathons over the years. I understand why one might get tired of dealing with it. I understand how it could simply get 'old' after awhile. The problem is questions and self-doubts never really go away.

The only way I know how to get better at managing them is to simply confront them head on...over....and over....and over again. Maybe they never really go away. However, it's likely their voices will become quieter and less pronounced over time. Your ability to shut them up improves. What may have been paralyzing self-doubt previously becomes a brief flicker and quickly dissipates.

All season long we work on silencing these inner critics who question and doubt our ability to confront the challenge that lies ahead. It starts with a couple miles. It continues with 3 miles, then 4 miles, and eventually snowballs into 13.1 miles and perhaps more. The inner critics never go away, but we can silence them and take the power from their voice...which is why I run.

Team Larkin Street 2011 FAQs

2011-04-25T11:43:00.000-07:00

RACE WEEK FLIGHT PLAN-AMERICAN RIVER PARKWAY HALF MARATHON

2011-04-25T09:25:00.000-07:00

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 'Spring 13.1' shirt so I 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!

-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. 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 in the morning of the race.

-Review the parking info!

Parking is not necessarily going to be a slam dunk, but the race director has invested a reasonable amount of time/energy to make things easier for all runners.

Please review the content below!

Parking Information - You will be receiving detailed information concerning parking, but we wanted to provide a brief overview on this main page.

To ensure everyone gets to the start line in plenty of time, the following plan has been developed. Please note, it is very important that each of us do their part to make this plan work for everyone.

* Shuttle Buses - This year, we have increased our shuttle buses from 2 last year to 30 this year.

* Parking Zones - We have divided William Pond Park and the American River Dr/McClarren Dr. corridor and surrounding neighborhood into 5 parking zones.

* Parking Time - For each zone, we will have two arrival times.

* Bib Number Determines Zone and Time - For each bib number, we have assigned a specific parking zone and associated arrival time. Once you learn your bib number (and we will provide a link in the narrative for your convenience), all we ask is that you arrive at the zone and prior to the time you have been assigned. As stated above, we have 30 buses, so you will not be waiting long and the ride is about 4-5 minutes.

Parking Logistical FAQ - Some questions we're anticipating you might have.

Q: What if a bunch of us are traveling in one car and our bib numbers call for different zones and times?

A: Easy! Just pick the best zone and time among your group and use that bib number as you default bib. And by the way, we do encourage carpooling.

Q: What if I have family not doing the race? Can they board the bus with me?

A: We are asking that those not participating in the race to let those that are have boarding priority. After approximately 7:30AM, we will have buses available to transport family and friends to and from the park.

Q: When I finish the race, how do I get back to my car?

A: We will have shuttle buses running constantly until approximately 1PM.

Tuesday-

-Scout the course.

Check out the American River Parkway Half Marathon Course Map. I know this isn't the greatest course map out there, but I assure you this is a fast, flat, easy half marathon course. Many of the long runs we've done during the course of the season were tougher than this course.

-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.

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 Wednesday or Thursday, ideally.

Once again, PSOAS Massage & Bodywork gives us a standing 10% discount, so take advantage of this great discount and get some work done!

-Nail down race nutrition items.

I introduced you to GUs 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 of the race. 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-

-Skip Accelerate or Need for Speed & Run an EASY 3 miles! I normally wouldn't discourage you from doing bootcamp or joining me for Need for Speed, but given that race day is less than 48 hours away, I would rather you skip Thursday's workout and simply log a few easy miles. I want you fresh and ready on Saturday!

-Get your race bib/packet.

You do need to pick up your race bib/packet in order to participate in the race. You can pick up your race bib/packet at Fleet Feet Sacramento (2311 J Street) from 10AM-7PM I know most of you won't be in Sacramento until Friday or Saturday. But, on the off chance that you'll be in town on Thursday, you can claim your packet/bib.

-Focus on complex carbs.

OK, we're a couple 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.

-Get a good night's sleep.

Given the early start time we have on Saturday 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 THURSDAY. Make it a quiet evening of quality, complex carbs, rest, and relaxation!

Friday-

-Get your race bib/packet.

You do need to pick up your race bib/packet in order to participate in the race. You can pick up your race bib/packet at Fleet Feet Sacramento (2311 J Street) from 10AM-7PM There is an option to do race day pickup on Saturday, but be advised YOU MUST ARRIVE TO THE RACE START EARLY!

-Eat dinner early.

Given the early start time on Saturday morning-7:45AM, 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!

SATURDAY-

-Get your race bib/packet.

Here is the lowdown for claiming your race bib/packet on Saturday morning-

Location: William Pond Park, 5699 Arden Way, Sacramento
Runner Race Day Packet Pickup Time: 6 a.m. to 7:45 a.m.

-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, change clothes, get your race bib (if necessary) and get positioned near the start.

THERE WILL BE NO FORMAL WARMUP PRIOR TO THE RACE. BUT, we will 'informally' congregate in the grassy area by the intersection adjacent to the race start. Here is a map link for your reference-

Race Start Area

I will be running the half marathon in much the same way that I have all of our long runs with one minor wrinkle. 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 A LOT of people running! If you wear your 'Spring 13.1' shirt, you will be making my job MUCH EASIER!

Look for me in a white Nike hat and a white 'Run Whisperer' shirt. 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!

I run because people are weird....

2011-04-20T20:55:00.001-07:00

Some people say I'm a running coach. But, it's really not true. I'm the 'sales guy', I'm the 'marketing/advertising guy', I'm the 'accountant' (cough.....almost never), and I'm the 'strategic planning guy'.

Then there's the actual running stuff which frequently doesn't have much to do with running at all. Sure, I'm a 'coach' when I work with people and I have the knowledge base to teach people to run, but that's so far from the whole story.

What I've found with most people is they are a combination of head and heart. So, what really matters in many respects is getting people in the right head space. People need to 'believe' they can do something....which is not as easy as it sounds. So many people don't...mostly for completely irrational (but deeply personal) reasons.

It's also a matter of getting people in the right 'heart' space....so to speak. Believing you can do something in your head is one thing, connecting with it on a personal level is something different. Some of this involves having a mentor, an advocate, a champion, or a friend backing you all the way. That's where my job becomes interesting.

My job is finding a way to provide the knowledge, head, and heart to a whirling dervish of infinitely complex humanity. I find myself frequently in the midst of a seething mass of potential, doubt, zeal, anxiety, quirks, projection, hope, and inspiration.

I deal with it all. I find myself dealing with things that have ZERO to do with running. I've never been a priest, but sometimes I feel like one. I've never been a counselor, but I've been asked to be one. I've had people look at me in ways I can never understand. I've had people burn me in effigy for not being the person they effectively made up in their head.

Don't misunderstand. I'm not complaining. My 'job' is challenging and inspiring in ways that few can understand or appreciate. I simply never know what I'm going to get and really...that's kind of exciting. It forces me to adapt and to always anticipate the unknown.

So, fundamentally, I run because people are weird..myself included.

The City 13.1 FAQs

2011-04-19T11:15:00.000-07:00

Tuesday's Downtown Satellite Run Description (1/17/12)

2011-04-18T11:51:00.001-07:00

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.

This route is a 'mash up' of sorts that includes running past the Ferry Building for Beginners and running towards AT&T Park for those running more than 4 miles.

Here's a link to the course map-

Tuesday's Downtown 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 Houston's 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 else will run PAST Embarcadero/Folsom and continue running towards AT&T Park. Continue running until you reach the intersection of Embarcadero/Brannan. INTERMEDIATE runners will turn around here and head back to PSOAS for 5 MILES.

Advanced and Race level runners will continue running towards AT&T Park until you reach the intersection of Embarcadero (now King Street) and 3rd. ADVANCED runners will turn around here and head back to PSOAS for 6 MILES.

Race level runners will continue past AT&T Park and turn LEFT on 4th Street. 4th Street will eventually veer left onto Channel Street. Follow Channel Street to Channel/3rd Street. Turn around here and head back to PSOAS for 7 MILES.

Saturday (4/16) Route Description

2011-04-14T10:21:00.000-07:00

Here is a link to the course map for Saturday:

Saturday's Course Map

Here's a verbal description as well:

Everyone will head NORTH along the Marina towards the Warming Hut. Roughly half a mile into our run (near Baker Street) we will make a RIGHT TURN and cross through the volleyball court area into the Yacht Club parking lot and TURN LEFT onto the Marina Promenade. This is a gravel/dirt path that heads towards the Warming Hut.

Upon reaching the Warming Hut(roughly 2 miles), you will run past the Warming Hut and take an IMMEDIATE left to head towards LONG AVENUE. Long Avenue is effectively a short hill that heads up towards Lincoln.

Everyone will head up Long Avenue along the shoulder until you reach a stop sign. This is LINCOLN. Take a right on to the paved cyclist/pedestrian path and follow this path to your right. Stick to this path as it heads towards the Golden Gate Bridge. Make sure that you are on this path and NOT on Lincoln. You do not want to be running on Lincoln for this course.

You will follow the path for roughly 1/2-3/4 of a mile. There will be a few points at which the path may fork, but stick to the MAIN path. You will soon see the
Golden Gate Bridge approaching.

You will reach a point where you can continue running and run underneath the bridge or take a hairpin LEFT and wind your way up to the pedestrian side of the bridge. You want to do the LATTER and turn left and head onto the pedestrian side of the bridge.

PLEASE BE CAREFUL! THERE ARE TYPICALLY A REASONABLE NUMBER OF TOURISTS WHO AREN'T PAYING ATTENTION. BE SMART AND BE POLITE IF YOU NEED TO GET AROUND SOMEONE.

Everyone will continue to the end of the bridge to the Visitor Center. This is 4.5 MILES. Stop here to grab some water, use the restroom, and/or take a gel, clif shot, etc. Everyone will turn around here and return to the monkey bars.

Upon return to the monkey bars, EVERYONE will continue running SOUTH along the Marina towards our favorite hill by the Marina Safeway. Everyone will crest the hill. Beginners will turn around just before the hill starts heading downhill into Aquatic Park and return to the monkey bars for 10 MILES!

Intermediate, Advanced, and Race level runners will down the hill ALL the way to the end of Aquatic Park at the edge of Fisherman's Wharf. Intermediate level runners turn around here and head back to the monkey bars for 11 MILES!

Advanced and Race level runners will continue into Fisherman's Wharf. As always, beware of tourists! You will be running on Jefferson and continue until you get to the intersection of Jefferson/Powell. There's a big GAP store on the right of this intersection. Advanced level runners will turn around
here and head back to the monkey bars for 12 MILES!

Race level runners will run through Fisherman's Wharf and on to the Embarcadero. Run to the intersection of Embarcadero and Green (This is 2.5 miles from the monkey bars) before turning around and heading back to the monkey bars for 14 MILES!

You need '8' miles of target pace. What I would suggest is starting your target pace when you reach the ‘second’ tier/pillar of the Golden Gate Bridge and maintaining this pace to the Monkey Bars, through Fisherman’s Wharf to Embarcadero/Green.

Once you turn around at this intersection, maintain this pace for another half mile to Embarcadero/Bay. Segue into easy pace for the balance of your run at Embarcadero/Bay (2 miles).

Saturday's Recovery Run Description (7/2)

2011-03-21T15:11:00.000-07:00

Saturday'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-

Saturday'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!

I run because I love being the underdog...

2011-03-20T08:23:00.000-07:00

In March, I tackled one of the most unusual (if not THE most unusual) running related challenges ever. For those who loathe running on treadmills, avert your gaze now. Me and four other harriers (Chris Lundy, Nathan Yanko, Mark McManus, and Mary Fagan Churchill) tackled a 100K Treadmill Relay.

Why would someone even want to do something like this? Well, the chance of winning $10,000 was enough for me to sign up AND I am one of those rare breeds that actually 'enjoys' locking in a pace on the treadmill and just rolling for miles. Last year when I was in perhaps the best marathon shape of my life, I cruised through 20 miles on the treadmill at 6:00 pace.

Once the opportunity to participate in this event presented itself, I promptly reached out to assemble a strong team to tame this beast. I was fortunate enough to get a few ringers on my team right off the bat. But, none of us really knew what we were up against. We didn't know what the 100K course would look like, nor did we know 'who' we were competing against.

Two days before the race one of our runners was felled with an injury. Me and my teammates went into full scramble mode trying to track down a solid female runner to fill in at the eleventh hour. We had no chance at winning $10,000 with a team of 4 AND I would get dinged a $500 security deposit if we didn't show up. Fortunately, the fates smiled and we managed to find a solid replacement at the last minute. But, there were more challenges on the horizon.

A pre-competition meeting was scheduled for Thursday night and conveniently NONE of us were available to attend. I begged a close friend/coach (Toby Silver) to help us out and attend this meeting. Once again, we got lucky and Toby saved our asses and attended the meeting.

Later that evening me and my teammates convened and discussed a possible strategy. This event was unique in that the treadmill we were using was designed to simulate pretty much any course on the planet. In theory, we could have been running the toughest 100K on the planet. As it turns out, we were tackling the last 100K of Stage 17 of the Tour De France.

As if this wasn't enough, we were competing against at least one team that had more than a couple runners who were capable of running marathon times that would qualify them for the Olympic Trials (2:19 for men, 2:46 for women). To put things in perspective, my marathon PR is a relatively pedestrian 2:43.

I was nervous that night as I went to bed and only slept a few hours. This was about more than money for me. I was going to be competing against people who had run at the collegiate level (which I never did), people who had won minor/major events (I never have), and people who were logging 100+ miles/week (I never have). Some of these people could knock out 5:00 pace for miles. I had run 2 miles ONCE in 10:22 on a track.

I could have easily been intimidated and psyched myself out. But, despite being generally outclassed by many of the people in this event, I have always been able to rise to the occasion and I have always felt I have the heart (if not the credentials) to compete as hard as anyone and truth be told, I LOVE being the underdog. Nothing gets me more jacked up.

Race morning arrived and there were more than a handful of quasi-elite and sub-elite runners toeing the line. For the uninitiated, runners are 'generally' lumped into elites (the ones who win the big events..think Sammy Wanjiru, Haile Gebrselassie, Paula Radcliffe, etc.), sub-elite (runners who qualify for the Olympic Trials or hover around this level), and 'local champions' (hacks like me).

I reminded myself again that I loved being an underdog and despite the credentials of the people I was running with, I was as mentally tough as anyone and could endure pain with the best of them. After what felt like an eternity, the race finally started. Our treadmill immediately had technical difficulties and we were diverted to another treadmill. This was not the kind of start any of us had expected and I couldn't help but wonder if this would hinder us.

We soldiered on and remarkably enough we were in the hunt jockeying for first position. My first leg was coming around and virtually all of the men competing in the event had the treadmill pegged at 12MPH (5:00 pace) for the flat stretches. I hopped on the treadmill and followed suit....despite the fact that I had never managed this pace for even 2 miles.

But, adrenaline and my ability to zone out on the treadmill would serve me well. I managed to run nearly two miles (we were required to run at least one mile per leg) at 5:00 pace before handing off to my teammate. We were rolling and I'm fairly confident the other teams were beginning to wonder who we were and if we were for real. 20 miles later we were still right there with the frontrunners.

My second leg was about to come around and again I was being confronted with the notion of knocking out another two miles at 5:00 pace. I had never done it ONCE, let alone twice. But, my team needed me and on a personal level, I needed to show myself that I could hang with them. I've always had a real affinity for Guns N' Roses 'Welcome to the Jungle'. I put this song on repeat and blasted another two miles at 12MPH.

40 miles later we were still right there. Unfortunately, one of our teammates had to bail out at 2PM. We 'should' have been wrapped by this time, but due to numerous delays and technical difficulties this wasn't going to happen. If we weren't underdogs before, we certainly were now with only '4' runners versus the '5' everyone else had.

The clock crept towards 3:30PM and we were still 15 miles from the finish. Once again the event delays and technical difficulties came back to haunt us as we lost another runner who had to go to work. Reduced to '3' runners, it was going to take transcendent efforts on the part of all '3' of us to pull this one out as we approached the toughest part of the run with 18, 24, 27, and 30 percent grade hills.

It had been eons since I had done any serious climbing and my body literally went into shock as I tried to power my way through a mile at a 27 percent grade. I would take a mile (or two) at 12MPH any day of the week over this nonsense. I labored painfully and was reduced to walking hunched over. It would take 20 minutes to cover a mile before I tapped out.

The next few miles (and hours) went by in a blur. At some point, I learned we were no longer jockeying for first position (no real surprise), but were still in the hunt (despite only running with 3 people) to place and score some cash. It was now 4:30PM and we should have been done 3 hours ago, but there were still several brutal miles that were ahead of us.

Survival instinct (or something like this) kicked in for all three of us and getting some cash would be great, but we were all running on fumes. This was a war of attrition and everyone was in their own personal hurt locker.

I gutted my way through another brutal, hunched over mile at 27 percent grade battling cramps, fatigue, and the fear that my body was simply going to give out and our team would be done. Fortunately, my body held on and I tagged out. Unfortunately, I needed to log at least another half mile in order for me to be done for the day.

My inability to knock out one more half mile left me in the unenviable position of having to likely run at least another mile (or more). My legs were shot, my vision was fogged, and some form of fatigue induced delirium was starting to set in. I was no longer sure of where I was or why I was there.

I staggered to the restroom and tried to gather myself one more time. It was now 5:30. I had been at it since 7:30AM and somehow had to rally one more time. We were in fourth position, by how much I didn't know. We still were in a position to walk away from this with some cash and I owed it to myself and my teammates to lay it all on the line one more time.

I knocked back some flat Pepsi, drank some water, and tried to find another wind. My teammate was heroically tackling a mile at 30 percent grade and I knew he wouldn't have much left after finishing this mile. The last two miles of the race were flat and it was entirely possible he would need me to take care of both.

I suppose it was only fitting that he tagged off to me for the last mile and change. I was the one who got everyone in this mess to begin with, I might as well finish it. I hopped on the treadmill and immediately cranked it up to sub-6:00 pace. I gazed over at the 5th place team and saw they were still climbing. We were ahead, but by how much I didn't know. Despite my fatigue, I couldn't afford to back off.

There wasn't much left in the tank, but I threw everything I had into the last stretch and while it became apparent in the last half mile or so that we were going to take fourth place and score $2500, I wasn't taking any chances. One last time I cranked the treadmill to 12MPH. One can never be too sure.

We pulled it off. Despite all the challenges and adversity, we showed up, fought valiantly, and walked away with a well deserved $2500. We didn't win it all, but considering all the challenges we faced, this was a complete victory in my book.

One of my favorite quotes is not from a runner, but from Andre Agassi, 'I don't have the answers, I don't pretend that I do. Just keep fighting and maybe something good happens.'

Andre's right. Never underestimate heart and never stop fighting. Good things will happen. I run because I love being the underdog.

Saturday's Recovery Run Description (12/10/11)

2011-03-14T09:24:00.000-07:00

Saturday'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.

Just a reminder that PSOAS is extending us 20% OFF any massage/bodywork booked on Saturday!

Here's a link to the course map-

Saturday'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.

Everyone will run along the Embarcadero past the Ferry Building. Intermediate runners will run to the intersection of Embarcadero/Green. Look for the street sign for ‘GREEN’. This is a hair over 1.5 miles. Beginners will turn around and head back to PSOAS for 3 MILES!

Everyone else will continue running along the Embarcadero. Intermediate runners will run to the intersection of Embarcadero/Bay. Look for the Houston's Restaurant on the LEFT side of the Embarcadero. This is 2 miles. Turn around and head back to PSOAS for 4 MILES!

Advanced/Race level runners will continue running along the Embarcadero until it turns into ‘Jeffererson’. Run along Jefferson to the intersection of Jefferson/Powell. Look for the Gap Store on the left. This is 2.5 miles. Advanced level runners will turn around here and head back to PSOAS for 5 MILES!

Race level runners will continue running through Fisherman's Wharf along Jefferson until you reach the end of Fisherman's Wharf at the edge of Aquatic Park. There is a big cul-de-sac here that is adjacent to a water fountain. Race level runner turn around here and head back to PSOAS for 6 MILES!

The City 13.1/Team Larkin Street Training details and logistics

2011-03-13T17:34:00.000-07:00

Training Days/Times:

-Tues. @ 6:30PM at the Marina OR Downtown

-Thurs.@ 6:30PM (Accelerate bootcamp or speedwork) at the Marina

-Sat. @ 9:30AM (Marina & other locations)

Workout Location Details:

-Tues @ 6:30PM-Marina Green Monkey Bars (adjacent to Marina/Webster) OR downtown at PSOAS Massage+Bodywork @ 333 3rd Street (btwn Folsom/Harrison)

-Thurs. @ 6:30PM-Marina Green Monkey Bars (adjacent to Marina/Webster)

-Sat. @ 9:30AM-Marina Green Monkey Bars (adjacent to Marina/Webster) and other locations in SF

Slow Run, Take It Easy

2011-03-13T16:06:00.000-07:00

Talent can take you far, but as any elite level runner can tell you, talent is nothing without the commitment to train….HARD! The best runners on the planet frequently log weekly mileage in excess of 100 miles.

This weekly gauntlet often includes hill work, intervals, fartlek, and other gut-wrenching workouts designed to separate the pretenders from the contenders. No pain, no gain, right? Not exactly.

Believe it or not, a significant portion of the mileage logged by the best runners on the planet can best be characterized as ‘easy’. How easy? Try a minute to two minutes slower than race pace.

Some of these individuals can crank out 26.2 miles at sub-5 minute pace without batting an eye, so what’s to be gained from slogging out a few miles at a comparatively ‘glacial’ pace? A lot, actually.

But, before we get into the specific gains one can derive from running slow, let’s take a closer look at running ‘fast’. When we run at a fast pace we’re putting TREMENDOUS strain/stress on bones, muscles, tendons, and ligaments.

At the end of a tough run, you’re looking at microtears in muscle fiber, dehydration, glycogen depletion, and other wonderful gems. Good thing the best in the world tend to have a ‘team’ of people to take care of them after knocking out a tough tempo run.

There’s serious trauma associated with the act of running fast. Running fast all the time clearly won’t work over the long haul because sustained trauma over time will inevitably lead to burnout and breakdown.

Enter ‘slow’ running. Anyone who’s done a tough run and has tried to run the next day knows (or will come to know in short order) that trying to run fast/hard isn’t a good idea. Chances are, you’ve got microtears in muscle fiber, marked soreness/fatigue in your legs, and general ‘flatness’ across the board.

In theory, you could take a full day of rest after a tough run the previous day, but you’re not maintaining or enhancing your running fitness too much by doing this. Granted, rest days absolutely are requisite and I would never say otherwise.

But, the ‘gentle’ stress of an easy run interspersed between taxing runs is a wonderful way to maintain your running fitness between challenging runs and help expedite the healing and recovery process.

Running slow applies ‘gentle’ stress to all of the key physiological systems required to run at a high level. Gentle, easy running helps ‘let the healing begin’. Think of it as ‘active recovery’ that helps facilitate blood flow ‘gently’ to the damaged muscles that need help.

Independent of expediting the healing process, running slow is the most effective way to ‘build a base’. There are a million different training philosophies and approaches out there one can utilize to get into quality running shape. Virtually ALL of them include some kind of ‘base building’ phase comprised largely of EASY running.

This base building is PARTICULARLY important for those brand new to the sport. Logically and intuitively, this makes sense. You need to expose the body to gentle, consistent stress to develop the key systems to just support the act of running and then gradually introduce running that’s a bit faster and more intense, if desired.

Think of slow running as the foundation of your running ‘house’. You wouldn’t build a house without a foundation and building a regular running routine or regimen is no different. Without a solid foundation of easy miles, you’re looking at a house that’s liable to collapse under duress.

If avoiding collapse is the ultimate goal, slow running is the answer. I know many runners who simply build a solid, easy base and are very happy with this and they tend not to get injuries over the long haul. This is another thing to consider when logging easy miles. There is a lower incidence of aggravations and injuries associated with running easy.

While I am all for personal bests and winning races (which pretty much requires doing some hard running), there’s increased risk associated with this. If your long-term goal is to run for years and years, limiting the number of times you push the envelope is a wise approach.

But, one need not choose to be a ‘tortoise’ OR a ‘hare’. Too much ‘tortoise’ and you’re looking at performance plateaus. Too much ‘hare’ and you’re looking at increased risk of aggravations and injuries. You can actually be both and ultimately, it’s training a bit like both that will take your running to the next level.

The reality is that most runners suffer from a bit too much running like the ‘hare’. So, the next time you find yourself out on the road trying to set a landspeed record, reflect on the training you’ve done recently. It just might be time for you do a slow run and take it easy.

Sunday (02/5) Route Description

2011-03-10T10:25:00.000-08:00

We have a change of scenery on Sunday with a visit to Lake Merced.

Sunday’s Lake Merced Run!

We are meeting on the NORTH SIDE of Lake Merced. Specifically, we are meeting at the HUGE parking lot on the NORTH SIDE of Lake Merced.

This run is pretty straightforward. EVERYONE will do a full loop around the circumference of Lake Merced in a clockwise direction. There is a path that runs all the way around Lake Merced, so this should be manageable for everybody.

Roughly halfway through the loop around Lake Merced (2-2.5 miles), there is a port-a-potty and a couple water fountains if you need to make a pit stop.

After 2-2.5 miles, there is a decent stretch where you will be running slightly uphill, so pace yourself accordingly.

After completing a full loop of Lake Merced, you will have logged 4.5 MILES. Once you've finished a full loop around Lake Merced, head NORTH on Sunset Boulevard There is a path that runs parallel to Sunset Boulevard on the LEFT. This is where you want to run.

The cross streets are 'roughly' alphabetical so pay close attention to the cross streets as you are running. Beginner level runners will continue running up Sunset Boulevard until you reach the intersection of Sunset & Ulloa. Turn around at this intersection and head back to the Lake Merced parking lot for 6 MILES!

Everyone else will continue running up Sunset past this intersection. Roughly half a mile later you will arrive at the intersection of Sunset & Quintara. Intermediate level runners will turn around here and head back to the Lake Merced parking lot for 7 MILES!

Advanced and Race level runners will continue running up Sunset Boulevard to the intersection of Sunset & Moraga. Advanced level runners will turn around here and head back to the Lake Merced parking lot for 8 MILES!

Race level runners will continue running up Sunset to the intersection of Sunset & Irving. Turn around here and head back to the Lake Merced parking lot for 9 MILES!

Tuesday's Downtown Satellite Run Description (12/6/11)

2011-03-07T14:01:00.000-08:00

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 Downtown 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 RIGHT onto the Embarcadero.

Continue running along the Embarcadero towards the ballpark. Once you pass the intersection of Embarcadero/Harrison, you will run underneath the overpass for the Bay Bridge. Once underneath the bridge, you will have 1 mile under your belt. Beginners will turn around here and head back to PSOAS for 2 miles!

Everyone else will continue running along the Embarcadero towards the ballpark. Just as Embarcadero turns into King Street you will see the cross street 'Townsend'. Just past the intersection of King/Townsend, you will see South Beach Park to your left. Intermediate runners will turn around here and head back to PSOAS for 3 miles!

Advanced and Race level runners will continue running on King Street PAST the ballpark to the intersection of King/4th Street. Turn LEFT on 4th Street. Look to your left and you will shortly see 'Berry Street' Advanced runners will turn around here and head back to PSOAS for 4 miles!

Race level runners will 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 LEFT on 3rd Street and continue running.

Run on 3rd Street until you see 'Terry A Francois Street'. Turn right and follow Terry A Francois Street past China Basin Park. Terry Francois will turn right and you will see a small ball field on the LEFT. This is 2.5 miles. Race level runners will turn around here and head back to PSOAS for 5 miles!

Tuesday's Downtown Satellite Run Description (11/29/11)

2011-02-25T18:23:00.000-08:00

Tuesday, 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 Downtown 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.

Run along the Embarcadero to the Ferry Building. Beginner runners will run to the main entrance to the Ferry Building. This is just over 1 mile. Turn around and head back to PSOAS for 2 MILES!

Everyone else will run along the Embarcadero past the Ferry Building. Intermediate 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!

Everyone else will continue running along the Embarcadero. Advanced runners will run to the intersection of Embarcadero/Bay. Look for the Houston's Restaurant on the LEFT side of the Embarcadero. This is 2 miles. Turn around and head back to PSOAS for 4 MILES!

Race level runners will continue running along the Embarcadero until it turns into ‘Jeffererson’. Run along Jefferson to the intersection of Jefferson/Powell. Look for the Gap Store on the left. This is 2.5 miles. Advanced level runners will turn around here and head back to PSOAS for 5 MILES!

I run because I love it...

2011-02-12T15:59:00.000-08:00

Some people liken love to a lightning bolt. It hits you unexpectedly and without warning. The experience of 'falling in love' for some is a visceral feeling of losing yourself in someone or something else.

For me, love has always been more of a 'slow burn'. I don't know if I've ever experienced 'love at first sight'. The things (and people) I love in life in most cases have been an acquired taste.

Running was no different. I didn't fall head over heels for running at first. It was tough. It hurt. It handed me my ass many times. I can't say I was smitten right off the bat. Running was no easy lover.

While my body calloused over time, my heart did not. My affinity went from vague to intense. I came to love running like nothing else in life at a young age. It was there for me when I was sad. It was there for me when I was angry. It gave me hope when I struggled to find it on my own. It gave back to me what I put into it.

But, as is the case with most relationships of any length, ours is complex. Running hasn't always treated me as well as I would have liked. There are times when I've asked things of it that were unreasonable. The passion that brought us together waxes and wanes. We've even broken up a few times.

Our lengthiest hiatus was during college. But, even during this period, I would still flirt with her periodically by logging a few miles here or there. She was always on my mind and in my heart, just not always at the front of my mind (or my heart).

But, absence can make the heart grow fonder. After college, it occurred to me that maybe I never gave myself and running the shot we really deserved. A cathartic ten miler in the woods which easily could have been a one night stand served as a stark reminder that the passion was still there and we had miles left in our relationship.

From there, the marathon beckoned. It was a journey we had never taken together and it would either bring us together in perpetuity or perhaps end things between us forever. Fortunately, for both of us it was the former.

Since then we've notched a few more marathons, countless half marathons, numerous 5Ks, 10ks, relays, and just about everything in between. There is no question in my mind there are plenty of miles ahead as well.

Over time, I have come to realize that I am simply a much better person with running in my life than without it. I can only hope running is better with me in the mix than without it as well. I run because I love it.

Saturday (1/29) Run Course Description

2011-01-27T16:27:00.000-08:00

Everyone is logging an easy 6 miles for Saturday's recovery run. Here's a link to the course map-

Saturday's Course Map.

This course is new to us, but the terrain we're covering should be familiar to you. We will do a short warmup jog from Presidio Sport/Medicine located at 1162 Gorgas Ave #B to Crissy Field Center at the intersection of Mason/Halleck where we'll stop and do our range of motion routine.

Once we're done with our warmup, we will cross the pedestrian crosswalk and turn LEFT on Mason and head in the direction of SportsBasement. Follow Mason for 3/4 of a mile and Mason will eventually turn into a fire road and head towards the Warming Hut.

Run past the Warming Hut (there are bathrooms and water fountains here) and continue running all the way to the base of the Golden Gate Bridge/Hopper's Hands. Turn around here and back towards the Warming Hut.

Continue past the Warming Hut and follow the dirt path as it veers LEFT along the Marina Promenade. Continue running along this path until you reach the parking lot for the volleyball courts.

Cut through the parking lot and head through the volleyball court area back onto the Marina. Follow the Marina to the monkey bars and continue running. You will crest our favorite hill (Fort Mason Hill) and turn around just before the hill starts to head down towards Aquatic Park.

Turn around and head all the way back to Crissy Field Center (where we started) @ the intersection of Mason/Halleck. You will have logged 6 MILES!

Walk up to Presidio Sport+Medicine from Crissy Field Center afterward for the Alter G clinic!

Spring 13.1 FAQs

2011-01-25T14:33:00.000-08:00

-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, 2/18?

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!

-How do I know which level to train at? The schedule indicates Beginner, Intermediate, Advanced, and Race level. I'm not sure which level makes sense for me.

Great question. If you have never done any kind of substantive running OR you have been away from running for a LONG time OR you are coming back from an injury it's likely you would be a good candidate for the 'Beginner' level training.

If you are relatively active and run periodically and have perhaps completed a 5K or 10K here or there, 'Intermediate' may make the most sense for you.

If you already run 3-5 times/week and have been for some time, 'Advanced' may be a solid training level for you. 'Race' level is for folks who are ALREADY in the kind of shape to run 13.1 miles and are purely interested in becoming FASTER.

Let me emphasize that there are no hard/fast rules and feel free to toggle between the various training levels. Maybe you can only handle 'Beginner' level training the first month, but need something a bit more challenging later on. NO PROBLEM! Try tackling the 'Intermediate' or 'Advanced' level training.

Your body will let you know when you are ready for something more demanding or if you need to dial things back.

-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 (1 in the Marina (PM) and 1 downtown PM):

-Tuesday nights @ 6:30PM launching from the Marina Green Monkey Bars (adjacent to the intersection of Marina/Webster). This is our PRIMARY location on Tuesdays 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 Coach Gaby 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!

-Do I need to sign up for the Divas Half Marathon and/or the American River Parkway Half Marathon?

If you plan on participating in these events the answer is YES! You have signed up for TRAINING. The actual half marathons are SEPARATE/DISTINCT events. Here are links to all events-

The Divas Half Marathon San Francisco
The American River Parkway Half Marathon in Sacramento

-What should I do between now and program launch?

You could head over to Sports Basement and get fitted for a new pair of shoes, get a digital watch, a few pairs of good running socks, reflective gear (for our MANY runs taking place at night), a headlight (again, for night running), and/or some running shorts/shirts! Make sure to show up ready to run on Saturday, 2/18!

-What should I do to be safe running in the dark?

Great question. Running in the dark can actually be quite exhilarating, BUT given that your visibility is compromised AND the visibility of other runners, cyclists, pedestrians, and DRIVERS is compromised it is CRITICAL that you be hyper-vigilant, tuned in, and aware of your surroundings while you are out.

Pay attention to what's in front of you, what's behind you, and be proactive. Additionally, it would be VERY wise to invest in a reflective shirt, vest or jacket as well as a safety light and or headlight to help illuminate the path in front of you.

LASTLY, I would STRONGLY discourage you from wearing an Ipod or other MP3 player during runs taking place in the dark! I know this may be tough for some of you, but think about it. Your vision is already compromised. By listening to music, you are compromising your hearing as well. It's up to you ultimately, but generally it's probably not the best idea.

-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!