From Coach Toby…..

REMINDER: WE ARE LAUNCHING FROM A DIFFERENT LOCATION THIS WEEK

It is easily accessible by public transportation (N Judah and bus lines) or street parking. There are restrooms at the start and finish.

Meet @ 6:30pm at the mini park at Judah St and Great Hwy (1396 La Playa St)

This week we return to the flats with a beach fueled strength and conditioning run. Sand running is a natural fit for our strength and conditioning focused wildcard runs. The first half will be on sand, the second on pavement. Road or trail running shoes will work just fine, you pick. 

A few reason’s why it’s good to run on our city beaches:

• It engages more muscles, strengthening our core, legs, hips, ankles and feet
• The unstable surface improves our balance, stability, and proprioception
• The increased intensity (more effort & energy are needed to run on sand) challenges and helps the cardiovascular adapt, and lets us endure longer, more challenging runs

Warmup: 3-5 min jog & range of motion exercises

Workout: We will segue across the Great Hwy and onto Ocean Beach. Run south on the beach 1.75M to where Great Hwy and Sloat Blvd meet.

Here we will leave the beach. Restrooms available if needed. Cross Sloat Blvd and head north on the sidewalk parallel to the Great Hwy, returning to the start at Judah and the Great Highway. 

Here’s how I suggest to approach the beach portion of the run:

• Don’t worry about a slower pace
• Shorter, quicker strides will help maintain good running form and stride length
• To engage different muscles, aim to mix the beach segment up with running on both harder packed and softer sand

Strava route: https://www.strava.com/routes/3103376883893130240

The wildcard social will be a couple minutes walk from our start/finish at Woods Outbound @ Judah & 46th Ave (4045 Judah St).  Join your teammates, captains and coach for empanadas & post run sips. 

Post-run meetup: https://www.woodsbeer.com/outbound