From Coach Toby……

Last week we tackled Stanyan Street hill repeats and focused on strength. This week we shift gears to aerobic endurance and pacing control with a progression workout around Blue Heron Lake. For those of you racing this weekend, this can be a great pace-sharpening exercise to help get you ready.

Meetup:

Tuesday 6:30 PM at 7th Ave & MLK Jr Drive (Golden Gate Park)

Warm-Up:

Half mile group jog + dynamic stretches

Workout:

Each loop is approximately 1.1 miles. Pick the level that best fits. If you are unsure, message me prior or check with me Tuesday before the workout.

If you are racing Sunday and want to use this workout to prep, I will give you guidance before the warm-up. 

Beginner: 2 loops 

Loop 1 at a comfortable, conversational pace
Loop 2 at a comfortably hard effort you can hold the entire loop

Intermediate: 3 loops

Each loop gets slightly faster, about 15 to 30 seconds quicker per loop

Advanced: 3 loops with short strides

Same pacing progression as Intermediate
Add the Blue Heron Sprint Strava segment (see link below), about 250 meters or .15 mile
These short controlled bursts help with cadence, form, and speed control. Here’s where to do them:

– At the start of Loop 2
– At the start of Loop 3
– After completing Loop 3

After the first two strides, settle back into your loop pace. After the final stride, turn around and head back toward the start. 

Routes:

Warm up and cool down
https://www.strava.com/routes/3397633879432840906
Blue Heron Lake loop, about 1.1 miles
https://www.strava.com/routes/3397634977818163888
Blue Heron Sprint, about 250 meters
https://www.strava.com/routes/3397650354208485048

Cool Down:

Easy run back to 7th Ave & MLK Dr

Post-Run: 

Please join us at Fireside Bar (603 Irving St) for our last wildcard social of the season!