From Coach Toby….
Happy Monday, friends. We’re back at 7th Ave and MLK Jr Drive this week. As we have a mix of runners preparing for Sunday’s SF marathon and others with different goals, let me provide you quick details on a tailored approach to Tuesday’s wildcard.
For Marathon Participants:
Your priority is fresh legs and a well-rested body for the upcoming race. My suggested plan for you is a 3-mile shakeout run at an easy conversational pace. This run will keep your muscles loose and refreshed without unnecessary strain.
For Non-Marathon Participants:
If you’re not preparing for the marathon, here’s a 3-mile workout that allows for some speed play and higher-intensity efforts. The breakdown:
- 1.5 miles at a comfortable conversational pace.
- Transition into a 1.5-mile segment at a tempo pace, challenging yourself while maintaining good form.
Warmup & cool down (.75M x 2)
https://www.strava.com/routes/3116079068162307128
Workout: Panhandle Loops – 1st clockwise, 2nd counterclockwise. (3M total)
https://www.strava.com/routes/3116080430343267772
Shake out or tempo, EVERYONE earns tacos! Our post run social will be at Underdog Tres at 1224 9th Avenue. They have Taco Tuesday food and drink specials and are located just two blocks from our meet-up location.
Can’t wait to see you all on Tuesday! ~ Toby