Public service announcement: Sunset will be at 7:02pm. Don’t forget your headlamp!
From Coach Toby…..
Last week we ran for ice cream, and this week we run for crepes. Join us for some fun and challenging perimeter loops around Buena Vista Park, followed by delicious crepes at Crepevine. Will you go for savory or sweet?
Tip: Before you start, commit to a goal for the workout. Decide whether you want to complete 2 or 3 loops around the park. Let a teammate know your plan so they can support & help hold you accountable.
Meet-up time & location: Tue 6:30pm, MLK Jr Dr & 7th Ave (our regular location)
Post-run social: Crepevine, 624 Irving St (3 min walk)
Workout Type: Long Hill Repeats
Benefits: Builds leg strength, power, and endurance
Warm Up/Cool Down:
1.25-mile run to and from Golden Gate & Buena Vista Park
Strava: https://www.strava.com/routes/3273311043845254310
Workout:
Start: Frederick St & Buena Vista Ave West, at the top of the steps.
Staying on the paved path, run 2 or 3 counter-clockwise loops around Buena Vista Park. Each loop is about 1 mile with a 200-foot elevation gain and plenty of easy descent
Strava: https://www.strava.com/routes/3273314655945586908
For Beginners: This workout is about building your confidence and strength and not about speed. Run at a comfortable pace, and feel free to pause or take a breather at the end of each loop. Remember, every step truly counts.
For Advanced Runners: You can really challenge yourself on these loops. Use the first as a warm-up to get your legs ready and to familiarize yourself with the terrain. For the next 1 or 2, focus on maintaining your pace, treating the uphill sections at a tempo effort, then use the downhill sections for recovery at a steady, comfortable pace. This balance of effort will help your body adapt to varying intensities and prepare you for hilly fall and winter training runs or races.
Finally, the one-mile loop itself is a Strava segment! You can use Strava segments to compete and challenge yourself, as well as your Run Club mates. For some of you, this can be a fun way to add a little friendly competition and motivation to your run. Remember though, while you’re pushing for personal bests, it’s also about enjoying the journey together and supporting each other along the way.
Strava Buena Vista Loop Segment: https://www.strava.com/segments/13943758
Cheers and see you Tuesday night,