From Coach Toby…..
We’re returning to Blue Heron Lake this week. And, this time we are hitting some of the parks most beautiful trails in the park. Whether you’re a seasoned pro or new trail running, this workout will boost your confidence, strength and skills on diverse terrain.
Plan to run around four to five miles, including warm-up and cool-down. Trail shoes are recommended, but road shoes work too.
Please read on for what’s in store for the evening.
6:30pm Meet-Up: 7th Ave and MLK Jr Drive (Golden Gate Park)
Post Run: Join your teammates at Underdog after the run. It’s Taco Tuesday!
Warm-Up
1 mile easy jog to Blue Heron Lake w/dynamic stretching
https://www.strava.com/routes/3209958254359733614
Workout
Part 1 – Flat Technical Terrain (2 laps, 1 mile total)
https://www.strava.com/routes/3209954015789531502
We’ll do two clockwise laps around the dirt trail on the inside of the lake, focusing on balance and form.
Try to increase the pace slightly on the 2nd lap, practicing agility and quick foot placement
Part 2 – Uphill Intervals and Technical Descents (2-3 laps, 1.3 to 1.8 miles total)
https://www.strava.com/routes/3209955097052639598
For this part of the workout, you’ll run 2 or 3 laps, ascending and descending Blue Heron Lake’s Strawberry Hill. Each lap is 2/3 mile.
Lap 1
Climb: Beginners, a slow comfortable effort is a good approach. Our more seasoned runners can also run at an easy pace.
Descent: For beginners, focus on control and a slow decent. Seasoned runners can practice quicker footwork.
Lap 2
Climb: Beginners, continue with a comfortable effort; seasoned runners, try to pick up the pace slightly.
Descent: Beginners, try to focus on a slow but controlled pace; seasoned runners can pick up the intensity, still focusing on control. No spills, that’s the goal!
Lap 3
Suggested for seasoned runners: Push the uphill pace on the climb and look for ways to improve your technical skills from what you did in laps 1-2 on the descent.
Tips for all runners: On this long(ish) climb, avoid the common mistake of going all out in the beginning. Focus on a pace you can sustain until you reach the top. You can use the first lap to determine what this is. On the descents, lean slightly forward and keep your body relaxed for better balance, agility, and control.
Cooldown
1 mile return run back to 7th and MLK – great job, time for tacos.