From Coach Toby….

We’re heading back to the beach this week! After our hill repeats last Tuesday we’re keeping things simple with a flat run launching from Woods Outbound. 

We’ll have a 3 and 4 mile option and both are flat as a pancake. Routes like this are a great opportunity to practice pacing and running by feel. And if you’re feeling good and up for the challenge, try running the route as a progression: starting relaxed and gradually increasing the effort each mile. Whether it’s a race or a long run, workouts like this help you dial in your pacing and the ability to finish strong with something still left in the tank.

Meetup

6:30 PM at Woods Outbound 4045 Judah St between 45th and 46th Avenues
Accessible by bus and light rail N Judah. There is also usually street parking nearby

Warm-Up/Cool Down 
We’ll head over to Sunset Dunes and after light stretching start and finish the workout at The Great Hwy and Lincoln

Strava Routes

3 Miler (turnaround at Great Hwy and Taraval): https://www.strava.com/routes/3476112815047397100
4 Miler (turnaround at Great Hwy and Sloat): https://www.strava.com/routes/3476112815042759404

Quick Tips

Start easy. The first mile should feel relaxed and conversational.

Build gradually. Let the pace increase a little each mile rather than jumping too fast too soon.

Finish strong. The last mile should feel controlled and confident. Think comfortably hard. Not like an all-out sprint.

Stay relaxed. Keep your stride smooth and your breathing steady as the pace builds.

Post-Run Social

After the run we’ll head back to Woods Outbound. They’ve kindly hosted us before and it’s a great spot to hang. Grab a drink or a bite and spend some time with the crew!