From Coach Toby………

Last week we took on a progressive “flat” run around Blue Heron Lake. This week we’re adding some elevation to the mix. Yes, it sounds dramatic but this one is 100% runnable and not a sufferfest. In fact, runs like this (steady climbs, focused effort, long descents) might be the ones you look back on and realize made you quietly stronger, more efficient, and more confident as a runner.

Why hills?

Hills do a lot more than just “make you stronger.” They improve your running mechanics, boost efficiency, and build the kind of quiet power that shows up in your running later: on flats, in races, and generally anytime when things get hard.

As Matt likes to say: “Hills are speed work in disguise.”

Meet: Tuesday 6:30pm at 7th Avenue and MLK Jr Drive, Golden Gate Park 

Workout begins: 6:35pm 

Warmup: group jog and dynamic stretches prior to the workout 

Workout

We’re building toward Twin Peaks in two weeks and this run is part of that progression. Below are three ways to take it on. Pick the version that fits your current fitness or goals. If you’re not sure, check in with me or one of your captains/coaches on Slack or before we start. We’ll help you find the right fit!

Beginner

• Focus on effort, not pace
• Plan your hill strategy (e.g. I am going to run 3 min, walk 1 min)
• Walking is encouraged – it builds confidence not burnout
• Stay relaxed on the descent

Intermediate

• Run the full route 
• Use the first 5 to 10 minutes as an easy warm-up
• Build effort gradually on the climb: think steady progression, not spikes – one way to do this is to try picking up the effort slightly every few blocks or 1/4 mile 
• Run the descent at a steady, controlled pace focusing on form and turnover

Advanced

• Warm up easy for the first 5 to 10 minutes
• During the climb add 3 short surges (30 to 45 seconds each) 
• After each surge ease back into steady effort
• On the descent, keep your steps quick and light
• If comfortable, you can open things up on Clarendon

Route link:

https://www.strava.com/routes/3400176741750419770

Post-Run Social

Yancy’s Saloon 734 Irving Street (between 8th and 9th Ave)

Just a few minutes walk from our start/finish. Outside food is welcome and there are lots of great takeout options nearby. See you there!