From Coach Toby…….
You all have been absolutely crushing it this winter, and this week’s run is about celebrating your hard work and consistency.
As we make our way up and down Tank Hill, Mt Olympus, and Corona Heights, remember the “metaphorical mountains” you’ve climbed this season. Your dedication goes beyond personal goals; it’s a demonstration of ‘casual accountability’ in action. Thank you for not just logging miles but for supporting your fellow runners. Together and quite literally, we rise!
Housekeeping
If you have it and feel like it, throw on some 49ers gear for the run!
Post run dinner drinks at Fireside Bar (603 Irving St, outside food welcome)
Mark your calendars, you’re invited. I’ll be hosting in-between season Tuesday night pop up runs on 2/5 and 2/12.
Workout: 4.5 Mile Hill Workout
The three peaks we will tackle this week not only offer breathtaking SF views, but have been integral parts of the city’s landscape for many years. Check out the #wildcard-runs Run Club Slack channel for some cool old pics of these places. We’ll also take a cool down lap around Kezar Stadium, original home to our Super Bowl bound Niners.
Strava Route: https://www.strava.com/routes/3187095550897944274
Hill Workout Tips
Mind your pace: Hilly terrain can be demanding, so go out slow to ensure you have enough stamina for the entire run.
Mind your form: Shorter, quicker steps and a slight lean forward is a good way to power through each summit. You may have heard me say before that running uphill is akin to biking up a hill in an easy gear. When riding, you naturally adjust to a lower gear to maintain a steady pace and conserve energy. The act of taking shorter, quicker steps is very similar to shifting into these easier gears on a bike. It helps maintain momentum, making uphill running easier, more efficient, and more enjoyable. For the descents, also allow yourself to lean slightly forward. You can lengthen your stride just slightly, but don’t over stride.
Mind your mind: The choice is ours regarding the attitude and feelings we bring to a run. Remind yourself that conquering hills is a great way to build strength and endurance, Each step you take now in training is a crucial element, shaping the path to your future running success and longevity. It’s the cumulative effect that truly matters.
- TBT Directions
Start & Finish: 7th Ave and MLK Jr Dr, Golden Gate Park - Head east on MLK Jr Dr
- Right turn at Bowling Green to stay on MLK Jr Dr
- At Kezar Drive stoplight, cross street
- Left turn then quick right onto Arguello Blvd
- Left on Frederick St
- Right on Stanyan St
- Left on Belgrade Ave
- At end of Belgrade, climb stairs to top of Tank Hill
- Continue running on dirt path clockwise around Tank Hill
- Head down steps to exit Tank Hill
- Left on Twin Peaks Blvd
- Left on Clayton
- Cross 17th St then turn right
- Look immediately for stair case on left
- Climb stairs
- Veer left onto Upper Terrace
- Go up steps to top of Mount Olympus
- Descend Mount Olympus steps, turn left then quick right to staircase.
- Head down staircase
- At bottom of stairs, turn left onto Upper Terrace
- Right on Masonic
- Masonic turns into Roosevelt Way
- At Museum Way, make a right turn at cross walk to enter Corona Heights Park
- Run a clockwise loop, summiting Corona Heights
- Exit the park the way you came, retracing your steps back to Roosevelt Way
- Roosevelt Way turns into Masonic
- Left on Frederick
- Continue on Frederick through Stanyan
- At Kezar Stadium’s east entrance, turn right to enter
- Run counter clockwise full loop around track
- Exit the stadium’s west entrance on 2nd lap
- Right on Arguello then quick left onto Kezar Way
- Right turn at Kezar Way stoplight
- Cross and return into park, onto MLK Jr Dr
- At Bowling Green, turn left to stay on MLK Jr Dr
- Return to start at 7th Ave and MLK Jr Dr
- Done!