From Coach Toby……
We’ve got something a little different planned for Wildcard this week! We’re meeting at Green Apple Books on the Park for our fall Book Club run, followed by snacks, drinks, and a special conversation and Q&A with author Bonnie Tsui about her latest book, On Muscle.
But, before we get to the books, we’ll get in some miles!
This week I’m introducing a little tempo running. My very first marathon coach taught me something I still use today: you don’t need to run every run hard or fast to get quicker and stronger. Most of your running should actually be easy and comfortable. She taught us that just 10-20% of our running each week needs to be at a harder effort to help us get faster, while the easier running allows us to recover, stay consistent, and reduce some of the wear and tear that comes from always pushing the pace.
That’s what we’ll practice Tuesday. Both the 4 and 5 mile options include just one mile at tempo effort on the way back. Tempo means running comfortably hard and controlled. Faster than your normal easy pace, but not racing or going all out.
The tempo mile is optional but I encourage you to give it a try! If not, keep the entire run easy and enjoy the miles.
See you Tuesday! 🙂
Meet-Up
6:30pm at Green Apple Books on the Park
1231 9th Ave at Lincoln Way
You can leave personal belongings at the store while we’re out running.
Workout
We’ll head into Golden Gate Park and run west along MLK. You have a 4 mile or 5 mile option, and both routes include the same 1 mile tempo section on the way back.
4 Miles: Run west on MLK to Sunset, turn around, and begin your 1 mile tempo effort heading back toward Transverse. At Transverse, back off the effort and run easy the rest of the way to Green Apple.
5 Miles: Run west on MLK to Sunset, turn left on Sunset and continue to Lawton. Turn around at Lawton and head back. When you return to MLK and Sunset, begin your 1 mile tempo effort toward Transverse. At Transverse, back off and run easy to Green Apple.
Tempo Mile: Comfortably hard and controlled. Faster than your normal easy pace but not all out. Don’t blast the first few minutes! You need to hold this pace/effort for one whole mile.
No tempo tonight? No problem. Keep the whole run at a comfortable, conversational effort.
Route
https://www.strava.com/routes/3529293676739931580
Post Run – Green Apple Book Club
Stick around after the run! Green Apple will have snacks and beverages for us, followed by a conversation and Q&A with Bonnie Tsui, author of On Muscle and Why We Swim. Run Club members will also receive a generous 20% off our fall reading list or any other non-sale/clearance books. Thanks Green Apple!