From Coach Toby…
Nice job in the rain and on the hills last Tuesday!
A progression run is your secret weapon, prepping both the mind and body for the grand finale of your run or race. Picture it like gearing up for a movie’s epic climax – the moment the hero kicks it up a notch for the grand showdown. Your time to shine and finish strong!
It’s award season… I had to throw in the analogy. 🙂
Workout:
- 1/2M warm up
- 1.1M Stow Lake loops – three times (counter clockwise with each loop progressively 10-15 seconds faster than the last)
- 1/2M cool down
Tips:
- The first lap should be easy – think marathon race pace. You can then progress to a 10K pace for the 2nd lap, and a 5K pace for the final lap.
- You can also used “perceived effort” as your guide. This makes perfectly good sense if you are new to running or are not quite yet familiar with your pace. Instead of fixating on a specific time for each mile, pay attention to how your body feels throughout the run. Start slowly with mile 1, and gradually increase your effort for miles 2 and 3.
Meet at 6:30pm, 7th Avenue and MLK Jr Drive, Golden Gate Park. Workout begins at 6:35pm. Please dress in reflective gear and bring a headlamp.
Routes:
- Warm-up/Cool Down (.5 mile each way) https://www.strava.com/routes/3179548074037749334
- Stow Lake Counter Clockwise (1.1 mile each) https://www.strava.com/routes/3179547641157874506
Everyone earns tacos! Our post run social will be at Underdog Tres, 1224 9th Avenue. Just two blocks away, they have great Taco Tuesday food and drink specials