From Coach Toby….

Great work with last week’s fartlek. This week we transition to San Francisco’s greatest gift to runners and often greatest challenge — hills!

Hill running isn’t a walk in the park or everyone’s delight. However as the season progresses, I anticipate you will find greater confidence, ease, and proficiency with these types of runs, and even enjoy the challenge they present, if you don’t already.

An important message I and the rest of the team want to share with you: Don’t stress about the hills. This run is designed for everyone, from beginners to seasoned runners. Embrace the challenge, take it at your own pace, and let the hills be your training partners. We’re all in this together, and I promise, you’ve got this.

Outside magazine published a great article during the pandemic about the science behind the benefits of hill running. I’ve included the link for you below. Their research showed that just six weeks of hill repeats can boost your running performance. I would add that incorporating hill workouts of any kind (high or low intensity) for this short time period is likely to yield similar improvements. So if you show up and run with us regularly, you can expect to feel fitter by the end of the season!

This week’s 3.5 mile run includes 500+ feet of elevation gain, almost all within the first 1.5 mile, with a long steady 2 mile gradual descent to the finish. The climb itself has frequent shifts in gradients, so you’ll get to practice both your running form and breathing, and of course, flex those mental muscles.

Tips

While there are no strict rules for these categories, I do want to offer some helpful guidance. If you have any questions or need additional direction, please feel free to reach out to me via Slack or on my mobile at 415-939-0450. I’m here to help you make the most out of your workout.

Beginners

Begin at a comfortable pace and take the climb with a slow, steady effort, prioritizing good form and controlled breathing. If the climb feels challenging, feel free to incorporate walking intervals. Your priority is to complete the climb comfortably. After the climb, you can resume running at a relaxed pace. Enjoy the downhill and focus on a controlled descent.

Intermediate

Aim to run more of the climb, but listen to your body. Try to maintain a consistent effort throughout the ascent. As for intensity, I suggest aiming to increase your effort during the climb (think “comfortably uncomfortable”) and use the downhill for active recovery. If you are looking for some variation, challenge yourself with a slighter faster pace on the 2 mile return than you do on a regular run. 

Advanced

This climb mirrors conditions seen in local trail races, making it an excellent practice run for upcoming spring/summer races. Approach the climb with a more aggressive effort, utilizing your power and strength. Try to avoid walking and maintain a strong steady stride. You can use the descent to practice your downhill speed and form.

Meet up for drinks and bites at Little Shamrock after the run! 807 Lincoln Way, a 3-5 min walk from the start. 

Strava route: https://www.strava.com/routes/3197002754543978208
Outside mag article: https://www.outsideonline.com/health/running/training-advice/science/why-hill-repeats-make-you-a-better-runner/

Route turn by turn directions: 

• Begin at 7th Ave and MLK Jr Dr in GG Park
• Exit park at Lincoln Way and 7th Avenue
• Proceed south on 7th Ave 
• Left at Judah St. Judah turns into Parnassus Ave
• Right on Medical Center Way
• Left on Johnstone Dr
• Right on Clarendon Ave
• Right on 7th Ave (after crossing stoplight controlled intersection)
• Return to start

Cheers and see you Tuesday ~ Toby