From Coach Toby……
October is SF Stairway Month, celebrating the hundreds of public stairways that crisscross the city. Tonight we’ll tackle the Pemberton Steps, one of my favorites. It’s not just one of the most challenging stairways in the city but also one of the most rewarding. I promise a great workout and run!
Safety First: Headlamps a must, reflective clothing a good idea too
Post-Run Social: It’s Taco Tuesday! Let’s head to Underdog Tres (1224 9th Ave) for food and drink specials after the run.
Meet & Workout Start/Finish – 7th Ave and MLK Jr Drive, Golden Gate Park
Workout Type: Hill/Stairs
Benefits: Core strength, cardiovascular endurance, mental toughness, injury prevention
Strava Route: https://www.strava.com/routes/3278451749947785708
Warm Up/Cool Down
5-10 min group warm-up jog & dynamic stretches
Post-run stretch with Coach Elena
What to Expect: This 4-mile route starts with a steady ascent over the first 2 miles before reaching the Pemberton Steps, a challenging climb of three separate staircases. Watch your step, some are still cobblestone! The second half is downhill and flat, allowing you to settle into a comfortable rhythm and finish strong. It’s a great mix of strength-building uphill and controlled effort on the way back down.
Tips
Just like with the Buena Vista Park workout, run at a pace that feels comfortable, especially on the climbs. It should be significantly cooler, but we may still feel some residual heat. If you’re feeling strong, push yourself a bit, but remember—it’s a workout and not a race.
New to hills or stairs? Take it slow, walk if you need to, and focus on form and getting it done.
Everyone can use the downhill and flat sections to catch your breath and to settle back into a steady rhythm.
Reminder: It’s important to show up. You’ve probably noticed that consistency is key to your progress, but it also matters to your Run Club mates. Your presence whether you know it or not keeps the energy high and motivates everyone. Whether you’re pushing hard or taking it easy, front or back of the pack, just being here makes a difference for both you and the group!
Thanks for being part of our wildcards. Looking forward to this one with you.