From Coach Toby……

🚫 No hills, my friends! We’re keeping it flat, steady, and fast. We’re headed to Blue Heron Lake for our first progression run of the season. 

Chances are you’ve spotted the blue heron before in Golden Gate Park. What captivates me about these birds is their graceful and precisely executed flight. While not every run demands such elegance and purpose, let’s hone our focus and embrace the challenge for this one. 

Meet at 6:30pm – 7th Avenue and MLK Jr Drive, Golden Gate Park. 

Workout begins at 6:35pm

Dress in reflective gear and yes, we’ll still need headlamps. Please bring ‘em.

Get to know your teammates and make new friends at our post-run social. Foghorn Taproom, 534 Irving St. — just a block and a half away.

Workout

Warm-up/cool down: 1/2M each way (1M total)
Workout: 1M lake loops (2-3M total)

These are general guidelines/suggestions. Please choose your level based on your fitness and comfort. 

🤔 Unsure of which or have questions? Feel free to reach out on Slack or before the run. I can help guide you based on your individual goals and fitness level. Regardless of where you are, we’ll find the right fit.

–Beginner

Run 2 to 3 loops at a comfortable pace

Focus on enjoying the run and maintaining a steady effort

–Intermediate

Run 3 loops, starting at an easy and gradually progressing to a moderate pace, with each loop 10-15 seconds faster

Work on increasing your stride rate (cadence). Quick, nimble feet here – no overstriding

–Advanced

Same as above with added intervals

I would like you to incorporate the ”Blue Heron Sprint” at the start of the second loop and at the finish of the third loop

The interval is approximately 250 meters (.15M)

Run the interval faster than your regular loop pace. Strive for speed!

After the sprint, allow a gradual cooldown and then resume your regular pace. At the end of the last sprint, cool down for 30 seconds, then turn around and head back to the workout start

Tip: Zoom zoom… these short bursts amp up your anaerobic capacity, speed, and refine your ability to hit and sustain a faster pace. 

Channel your inner blue heron

Herons, like most birds, seem to glide through the sky undistracted. Apply this to your run—direct your awareness to the present, shed distractions, and immerse yourself in the experience.

Strava Routes:

• Warm Up/Cool Down: https://www.strava.com/routes/3199785691692825512
• Blue Heron Lake Counter Clockwise Loop: https://www.strava.com/routes/3199779347782782888
• Blue Heron Sprint: https://www.strava.com/routes/3199784716614871052