From Coach Toby……
What a great start to the fall season! We had almost 45 runners join us for our first Wildcard last week. Thanks to everyone who came out! I also want to give a big congrats to all who raced or volunteered at the Santa Rosa Marathon and Double Dipsea this weekend. Great job!!!
For Week 2 we’re heading for the hills. Hill running is one of my favorite ways to help runners build strength, power, and better running form. Running uphill recruits the glutes, quads, hamstrings, and calves while encouraging a shorter stride and quicker turnover. And the benefits aren’t just for hills. Getting stronger on ascents and descents can make you a stronger and more efficient runner everywhere.
If hills aren’t your favorite, or you don’t feel confident running them yet, this is a great workout to practice. There’s no pace you need to hit and no need to race anyone up the hill. Run at an effort that feels right for you, and remember that walking part of a climb or taking the downhill slowly is always okay.
Alright let’s do this! See you Tuesday. 🙂
Meet-Up
6:30pm. 7th Ave & MLK Jr Drive (Golden Gate Park)
Post Run
Stick around afterward for our post-run team social at Foghorn Taproom, 534 Irving St, just a couple minutes walk from the park! 🍻
Workout
We’ll run about 1 mile easy together from our usual meet-up spot to Stanyan Street.
Each repeat runs from Fell Street up Stanyan to Fulton Street and back, approximately 1/3 mile round trip with about 65 feet of climbing.
Uphill: Strong, controlled effort. Shorten your stride, keep your feet moving (quicker steps), and stay tall.
Downhill: Easy recovery jog. Relax, reset, and get ready for the next climb.
Choose 3–6 repeats based on your experience and how you’re feeling tonight. If hill workouts are new to you, start with 3 and see how you feel. If you regularly run hills or do speed workouts, aim for 4–6. You can always add another repeat if you’re still running strong and maintaining good form after your first 3.
Cool down: We’ll regroup after the repeats and run approximately a mile easy back to the start.
Routes
Warm-up/Cool-down:
https://www.strava.com/routes/3527004035246972260
Stanyan Hill Repeats (5x):