From Coach Toby……

Mixing up your running routes with varied grades is a fantastic way to prepare for races and boost your confidence while enjoying the unique landscape our city has to offer. 

Why mix it up? The scoop:

Bay Area racing We have so many local races to love — with flats, hills and everything in between. Training on mixed grades here in our backyards is like our secret weapon to nailing those race-day challenges. 

Our city’s hills Let’s face it, as runners in San Francisco, we face some unique urban challenges. Mixed-grade runs like this one specifically target the many inclines and descents, building the strength and confidence needed to conquer the likes of Nob, Russian, and Slacker Hill with a smile.

Think about the weather… From sun-soaked days along the Embarcadero to foggy wet Twin Peaks climbs, our Bay Area weather likes to keep us on our toes. Mixed-grade training gets us ready for any surprise the skies throw our way.

Trail ready legs! Dreaming of longer local trail runs in the Marin Headlands, on the Dipsea Trail, or maybe at Lake Tahoe? Mixed grade city runs prep us for twists, turns, and elevation changes, no matter where or what the challenge.

Workout: 

This week’s wildcard includes a mile and a half of running with gradients I like to categorize as “mild to wild”. From a breezy 2% to a whopping 30% stair climb. Good news: your climbing efforts will be rewarded with a mile+ of downhill. 

Meetup:

7th Ave and MLK Jr Drive, Golden Gate Park (our regular spot)

Strava route:

https://www.strava.com/routes/3181842768762582956

Tips:

New runners

• Begin with an easy comfortable pace during the initial flat mile and ease into the climb. Focus on maintaining a steady effort rather than speed. 
• Embrace the uphill by incorporating short walk breaks. This approach helps conserve energy and allows you to enjoy the ascent without feeling overwhelmed.
• Remind yourself that every step, no matter the grade, is an accomplishment and is helping you become a stronger runner. Find the joy in the act of running and the progress you are making!

Experienced runners

• Leverage your experience on how to pace strategically. Start with a comfortable pace, conserve energy for the climb, and capitalize on the descent.  
• Similarly, apply your knowledge and experience with efficient uphill running — engage your core, maintain good form, and use shorter strides for a more effective climb.
• Study the nuances of the route beforehand and plan your strategy for the run accordingly. I’ve found this race day mindset incredibly helpful in preparing for competitions and challenging workouts. 

Post run social (dinner, drinks):

Crepevine, 624 Irving Street, between 7th and 8th Avenues (<5 min walk from the park)