From Coach Toby…..

Summer is here, temperatures are rising, and hydration matters. This week we’ll keep things simple with an out-and-back run through Golden Gate Park. Before we head out, Ian from Skratch Labs will share a few quick tips on hydration and fueling. Stick around afterward for a raffle with some great Skratch prizes.

Workouts & Routes

3 Miles:

https://www.strava.com/routes/3501717761389380652

Run the entire route at an easy to moderate conversational effort. This option is perfect for newer runners, those bouncing back after time off or an injury, or anyone just looking for a relaxed social run.

4 Miles:

https://www.strava.com/routes/3501705951246505964

Run easy to moderate effort to the turnaround. On the return, run a 1-mile tempo mile from Sunset Blvd to MLK & Transverse.

After reaching MLK & Transverse, return to an easy conversational effort for the remainder of the run.

5 Miles:

https://www.strava.com/routes/3501705951256065004

Run easy to moderate effort the turnaround at Sunset & Kirkham.

After re-entering Golden Gate Park at Sunset & MLK, run a 1-mile tempo mile from Sunset Blvd to MLK & Transverse.

After reaching MLK & Transverse, return to an easy conversational effort for the remainder of the run.

Tempo Mile Guidelines

Your tempo mile should feel comfortably hard. You are working but still in control. Breathing is deeper, conversation is limited, and the effort feels sustainable rather than all-out.

Think of a pace you could maintain for roughly 45-60 minutes if you had to.

As always, adjust this week’s workout to match your current fitness, training goals, and how you’re feeling today.

Post Run Social

Join us at The Little Shamrock! 807 Lincoln Way at 9th Ave (just a few min walk from the start). Outside food is welcome so feel free to grab takeout nearby. Don’t forget your ID if you’d like a beverage. They also have darts for those so inclined.

See you soon! ~ Toby