Meetup: 6:30PM Tue 7th & MLK Jr Drive

From Coach Toby…….

Lots of you are racing this weekend and I just want to say congrats on your training and wish you all an amazing experience.

In support, we’re keeping it light and doing a nice and flat SF Marathon shakeout run this week. Whether you’re running the 5K, 10K, one of the half marathons, the full, or even the ultra, this run’s for you! 

Warm-up: We’ll segue (roughly 1M) through the park over to the Panhandle at Stanyan and Oak/Fell.

Workout:

• One 1.5M lap counterclockwise at an easy Zone 2 pace
• One 1.5M lap clockwise at a slightly quicker effort – about 45–60 seconds per mile faster

Cool down: Head back to the start the way you came (roughly 1M)

Workout Guidance: Picking you pace up a bit on the second lap is optional but I recommend it for most. It’s a great way to wake up the legs without overdoing it. Here’s how I suggest you approach it. 

• Not racing this weekend? Feel free to turn the second lap into a light tempo effort.
• Racing this weekend? Keep the pickup (2nd) lap controlled—around your goal race pace or just a touch quicker, nothing more.
• Feeling tired or dealing with any tightness? Keep both laps easy. Priority is feeling fresh and relaxed come race morning.

Strava Routes

Warmup & CoolDown: https://www.strava.com/routes/3382412394080704276

Shakeout/Tempo: https://www.strava.com/routes/3382411775796095764

Race week reminders/tips:

• Tapering can feel weird sometimes. You might feel sluggish, restless, or not quite like yourself. That doesn’t mean anything’s wrong. It means your body’s doing what it’s supposed to do: rebuilding, recharging, and getting ready to go. Trust it.
• Stick with what you know. No new gear, routines, food.
• Stay moving, keep it easy. Short shakeout runs like this help keep your body loose and your mind relaxed.
• Visualize the race. Before a race, I run the entire course in my mind—from the start line energy to the tough middle miles to that final push to the finish. It’s a tip I picked up from an old marathon coach and it’s one of the most useful tools I’ve ever used to get race-ready. If you have the time, I highly recommend doing the same. Let your mind run the race before your body does.
• Prioritize rest. Sleep well, eat well, stay hydrated, and keep things low-stress. Recovery is your job this week.
• Trust the work. You’ve already done the hard part! Your fitness is in the bank and you’ve earned your place at the start line.

And if you’re not racing this weekend, how about coming out and joining our cheer station crew to support our runners and everyone toeing the line? Let’s show up big, Run Club!

Tuesday’s Post Run Social: Little Shamrock 807 Lincoln Way