From Coach Toby………

Hope you all had a nice long weekend!

Last week we conquered our first hill work and strength building session. This week we’re switching gears with an aerobic and endurance capacity building workout that will also give you a chance to practice and dial in your pacing skills.

While you’re out there, keep an eye out for the blue herons themselves. Magnificent birds, they’re often standing near the water’s edge or perched up in the trees around Strawberry Hill. https://richmondsunsetnews.com/2024/04/06/great-blue-herons-return-to-golden-gate-park/

Meet: Tuesday 6:30pm at 7th Avenue and MLK Jr Drive, Golden Gate Park 

Workout begins: 6:35pm
1/2 mile warmup: group jog and dynamic stretches prior to the workout

Workout

Below are three ways to tackle this one. Not sure which fits you best? Check in with me or one of your other captains/coaches on Slack, or before we begin and we’ll help you match the right approach.

Beginner

You’ll be running 2 loops (2.2M)
Run 1st loop at a comfortable pace

Run the 2nd loop at a “comfortably hard” effort. This should be a pace harder than the first but that you can maintain for the entire loop.

Intermediate

Run 3 loops (~3.3M) – start easy and pick up ~15–30 sec faster for both your second and third loop

Advanced 

Same progression as Intermediate (3 x 1.1M loops)

Add the Blue Heron Sprint (~250m – route link below) at the start of the 2nd loop, start of the third loop, and after you’ve completed your third loop. So 3x.

After the first two sprints, ease back into your loop pace; after the third sprint turnaround and return to the start. 

Short controlled bursts like these help you practice quicker steps (cadence) and good running form. Both improve our ability to run faster.

Route links

Warm-up and cooldown (1/2M each way): https://www.strava.com/routes/3397633879432840906

Blue Heron Lake Loop (1.1M): https://www.strava.com/routes/3397634977818163888

Blue Heron Sprint ( ~ 250m): https://www.strava.com/routes/3397650354208485048

Post run social

After the run join the team at Little Shamrock! It’s located at 807 Lincoln Way and 9th Avenue, just a few minutes walk from the run. Make sure to bring your ID and cash. Outside food Is welcome and there are plenty of nearby places to grab dinner or a bite.