From Coach Toby……
🚫 No hills this week, my friends. We’re keeping it flat, steady, and for some of you, fast.
We’re headed to Blue Heron (previously Stow) Lake for a progression run. What’s nice about this workout is regardless of your ability, you can complete this run and reap its training benefits. By starting at a comfortable pace and gradually increasing speed, you challenge your cardiovascular system. This adaptation improves your ability to maintain faster speeds over longer distances. Additionally, this methodical increase in intensity builds mental toughness and confidence in your running abilities. Give it a try!
Details
Meet at 6:30pm, 7th Avenue and MLK Jr Drive, Golden Gate Park
Workout begins at 6:35pm.
Post Run Social
Enjoy the balmy SF weather with a bite or drink with teammates at Fireside Bar, 603 Irving St— just a block and a half away
Workout (3-4 Miles total)
Warm-up/cool down: 1/2M each way (1M total)
Workout: 1M lake loops (2-3M total)
These are general guidelines. Please choose a level based on your fitness and comfort.
🤔 Unsure which to choose? Reach out to me on Slack or before the run. I can help guide you based on your individual goals and fitness level. Regardless of where you are, we’ll find the right fit.
Beginner
– Run 2 to 3 loops around the lake at a comfortable pace. Aim to make your last loop slightly faster
– Focus on enjoying the run and maintaining a steady effort
Intermediate
– Run 3 loops around the lake, starting at an easy pace and gradually progressing to a moderate one, with each loop 10-15 seconds faster than the one prior
– Work on increasing your stride rate (cadence). Quick, nimble feet here – no over-striding
Advanced
– Run 3 loops, following the Intermediate progression guidelines
– You’ll get to take a special Strava segment I created called the Blue Heron Sprint. Incorporate the sprint at the start of the second loop and at the finish of the third loop. It is approximately 250 meters or .15M, and its beginning and end will be marked with chalk
– Run this interval faster than your regular loop pace. Strive for speed!
– After the sprint, allow a gradual cooldown and then resume your regular pace. At the end of the second sprint, turn around and head back to the workout start
– Short bursts of intensity like this help improve anaerobic capacity, speed, and hone your ability to reach and sustain a faster pace
Post Run Cooldown 10-minute stretch w/Coach Elena
Strava routes
1/2M Warm-up/Cool Down (1M total)
https://www.strava.com/routes/3242928408226816148
Blue Heron Lake Counter Clockwise Loop (1.1M)
https://www.strava.com/routes/3242928672235840954
The Blue Heron Sprint (.15M)
https://www.strava.com/routes/3242928939508634772