From Coach Toby……
Fall Wildcards are here!
Some of you know these Tuesday runs well and for others this will be your first one. Either way, I’m excited to get everyone together and kick off the fall season.
Wildcards are all about variety with workouts that are generally more endurance and strength focused. Over the season we’ll mix in hills, trails, stairs, pacing work, varied terrain and routes that challenge you in different ways and will help you become a stronger, more well-rounded runner.
Runners have told me over the years that Wildcards have helped improve their aerobic endurance, leg and core strength, speed, confidence, and grit. And hopefully you’ll also discover some new places to run AND have some fun along the way!
For this week we’re keeping things simple with a 3 mile/5K run. There are a few different ways to approach it. You can keep the entire run easy, add some faster running during the second mile, or use the three miles as a progression and gradually increase your pace. Pick the option that makes the most sense for you and your running/training right now.
On to the details…
Meet-Up
6:30pm. 7th Ave & MLK Jr Drive (Golden Gate Park)
Post Run
Join us after at Fireside Bar (603 Irving – one block walk) for our first fall social. Grab a drink, pick up some food nearby if you’re hungry, and hang for a bit with your teammates.
Workout Options
1. Easy Run
Run all 3 miles at a comfortable, conversational effort.
2. Fartlek Run
Mile 1 easy
Mile 2: 4 x 1 minute at a faster, controlled effort with 1 minute easy between each
Mile 3 (remainder of run) easy
3. Progression Run
Mile 1 comfortable
Mile 2 pick up the pace
Mile 3 pick it up again and finish at a comfortably hard effort, but not all out
Route: https://www.strava.com/routes/3524466844980982824
Housekeeping
– Post-run hangs are part of every Wildcard. They’re one of the best ways to meet people and connect beyond the workout. Most weeks we’ll walk to a neighborhood spot after the run for food, drinks, and some time together to socialize. Some Wildcards (like last week’s pop-up run) will actually start and finish at one of our community partner locations.
– I can usually stash small non-valuables in my car during the run but please travel light if possible.
– Thanks for being on time! We meet at 6:30pm and I like to get the workout underway by 6:35pm so we can make the most of our time together.
– Join the Run Club SF Strava Club if you haven’t already. It’s a great way to stay connected with our current and alumni community, share your runs, celebrate each other’s efforts, and keep the connection going beyond our weekly workouts: https://www.strava.com/clubs/77906
– As a certified professional run coach I’m always happy to help with questions around speed or endurance training, racing, pacing, trails, or anything running related. Our entire coaching and captain team is a great resource as well!
Looking forward to the season together! You can always reach me here:
Run Club SF Slack: Toby Silver
Email: toby_silver@comcast.net
Phone/Text: 415-939-0450
Strava: https://www.strava.com/athletes/604809
Instagram: https://www.instagram.com/fifty_shades_of_pavement