From Coach Toby……….

Welcome to fall. With the season officially starting yesterday (Sunday), we’ll kick off our first fall Wildcard run this Tuesday with two hill options:

• 4.5 miles to Twin Peaks for big city views
• 3 miles to Tank Hill for a shorter but solid climb

Both routes are out-and-back. Pick your hill and let’s get after it!

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

Sunset is around 7:05 pm so if you have a headlamp, bring it.

Warm-Up

5-7 min group jog + range-of-motion exercises next to Kezar Stadium

Routes
Twin Peaks 4.5 Miler https://www.strava.com/routes/3404912824180193472

Tank Hill 3.25 Miler https://www.strava.com/routes/3404913191012198592

Hill Running Tips:

• On the way up, take quick shorter steps so your feet land under your hips, and lean slightly forward from the ankles. This helps you run hills more efficiently and saves energy.
• Run by effort, not watch pace. Slower is normal on climbs.
• New to downhills? Relax your upper body, engage your core, lean slightly from the ankles (again), maintain a soft knee bend, avoid hard braking, and let gravity help. If you’re already comfortable on hills, hold a quick cadence and let gravity give you a little extra speed.

Social

After the run we’re heading to a club favorite — Crepevine (624 Irving St). Savory and sweet crepes, amazing salads and sandwiches, burgers, pasta, and if breakfast is your thing (like it is for me), breakfast all day. Fast, friendly service means you’ll get your food quickly and have more time to relax and hang out with friends.

See you Tuesday.