From Coach Toby……..
After our beach rendezvous last week with the sunset, this Tuesday we’re heading back to the hills.
Stanyan Street repeats have been part of the Wildcard rotation for years. They’re a great way to build strength and they’re surprisingly fun when you’ve got a group tackling them together.
Whether hills are your favorite or something you’re still learning to love, this workout works for everyone. I’ve included a few options below but feel free to adjust the number of repeats based on how you’re feeling.
A quick look ahead: next Tuesday we’re heading back to the beach! Take note please, our Wildcard meetup and post-run social will be at Woods Outbound (4045 Judah St).
This week’s workout:
Meetup
Tuesday 6:30 PM at 7th Ave & MLK Jr Drive (Golden Gate Park)
Warm-Up
We’ll jog together through the park to the Panhandle (about a mile) and do a few dynamic stretches along the way before we start the workout.
Workout
3-4 repeats: If hills aren’t usually your thing this is a good place to start. Focus on a relaxed effort and good rhythm.
5-6 repeats: A comfortable range for many of our runners.
7-8 repeats: For anyone feeling strong and wanting to push it a bit!
Quick tips
Use your arms. A good arm swing helps power you up the hill.
Quick feet – short, light steps uphill. Think of spinning an easy gear on a bike rather than grinding a big one.
Downhill: Relax and avoid over striding.
Cool Down
1 mile easy run back to 7th Ave & MLK Dr
Strava Routes
Hill Repeat: https://www.strava.com/routes/3473526769787320908
Warm-up/Cool Down: https://www.strava.com/routes/3473524301074432028
Post-Run Social
After the run we’ll head to The Little Shamrock (807 Lincoln Way at 9th Avenue), just a short walk from the meetup. Bring ID and cash (no cards). There’s an ATM inside and outside food is welcome. And the Shamrock now has a website! And apparently merch too!