From Coach Toby….
It’s our second trail session of the season and this time we’re heading to Blue Heron Lake! Whether you’re a trail regular or just getting your feet dirty for the first time, this workout will build confidence, strength, and skills running on varied terrain.
We’ll cover 4 to 5 miles total, including warm-up and cool-down. Trail shoes are suggested but road shoes will do the job just fine.
Meet at 6:30 PM – 7th Ave & MLK Jr Drive (Golden Gate Park)
Post-run – Pizza at Pasquale’s (701 Irving St). Bring your appetite.
Warm-Up (and cool down)
Easy 1-mile jog to Blue Heron Lake + dynamic stretches
https://www.strava.com/routes/3346884289179898068
Workout
Part 1 – Flat Technical Terrain (two 1/2 mile laps – 1 mile total)
https://www.strava.com/routes/3346884635932043814
Two clockwise laps on the dirt trail around the lake. Focus on balance, form, and quick foot placement.
Pick up the pace slightly on the second lap if you’re feeling good.
Part 2 – Uphill Intervals and Technical Descents (two or three 2/3 mile laps, 1.3 to 1.8 miles total)
https://www.strava.com/routes/3346885775094909478
Time to hit Strawberry Hill for some climbing and technical downhill work!
Lap 1
Climb: Easy effort for all—get familiar with the hill.
Descent: Beginners, take it slow and controlled. Seasoned runners, practice quick, light footwork.
Lap 2
Climb: Beginners, stay steady. More experienced runners, push the effort a bit.
Descent: Beginners, stay in control. Seasoned runners, increase the pace with continued focus on good form & foot turnover.
Lap 3 (optional)
Push the climb and fine-tune your downhill flow, both on the climb and descent.
Coach’s Tip:
Don’t burn out on the first climb. Start steady and settle into a rhythm you can maintain. On the descent, stay relaxed and keep your steps quick and light. When you hit the stairs, think “ninja, not tumbleweed” – shift to a more upright posture, engage your core, and focus on control over speed.
Cooldown
Easy 1-mile jog back to 7th & MLK. Nicely done.
Post-run Pizza at Pasquale’s Good trails, good people, and good pizza—what more do you need? Pasquale’s is just a block and a half walk from our meet-up location 🍕