From Coach Toby…..

Great job conquering the Sunset District’s secret steps. This week, enjoy a 4.5 mile recovery run in the park with an optional tempo component. If you are looking for a shorter distance, I have a 3 mile tempo free option too. 

Tempo. 

Tempo running is a workout where you run at a ‘comfortably hard’ pace to improve endurance and speed. It helps our bodies clear lactic acid more efficiently and enhances our aerobic capacity. Put those two things together and we can run faster and for longer periods.

The time it takes to adapt to tempo running varies, but you may start feeling benefits within weeks to a couple of months of consistent training. Short-term improvements include increased endurance and comfort at the tempo pace. Over time, you’ll see greater enhancements in aerobic capacity, lactate threshold, and overall performance on training runs and races. We’ll chat briefly about recommended frequency of tempo runs on Tuesday night. 

6:30 Meet-Up: 7th Ave and MLK Jr Drive (Golden Gate Park)

Strava Route: https://www.strava.com/routes/3232533629988051802

Warm-Up: Easy 3-5 min jog and dynamic stretches

Route Directions (the route will also be marked with chalk)

• Head east along MLK Jr Dr, veer left onto Bowling Green
• Veer right onto Nancy Pelosi Dr
• Left onto JFK Dr
• Left at Transverse
• Right onto Middle Drive W
• Left onto Metson
• Left onto MLK Jr Dr
• Continue straight, cross 19th Ave, stay on MLK Jr Dr to return to start

Tempo (optional):

• After completing the first 2 miles at a comfortable conversational place, transition into your tempo pace for the next 1.5 miles. This should be at a pace that is “comfortably hard,” generally around your 10K race pace or the pace you can sustain for about an hour
• Begin at the end of Mile 2, at the Transverse and Middle Drive intersection, and finish at MLK Jr Drive and Transverse, about Mile 3.6.
• A watch or other GPS device can really help for this one. You want ensure you are hitting the right pace throughout the tempo.

I put together this chart to show some recommended paces based on one’s fitness/experience level.

Cooldown: Slow back down to an easy pace and continue to the start, about a mile.

Recovery: Light stretching with Coach Elena 

Post-Run Social: A Run Club fave: Little Shamrock, 807 Lincoln Way at 9th Avenue (3-5 min walk)

See you for Tempo Tuesday!
Toby