News

From Coach Toby…… “Hills are speed work in disguise” – Frank Shorter  San Francisco is THE year round mecca for urban running. Much of that

From Coach Toby…. Thanks for coming out for last week’s hilly holiday lights run. If you missed it, it’s a great one to do on

We’ll get things rolling with an easy 1/4 mile (approx) warmup run to Jordan Ave. We’ll segue into some range of motion drills and then

Here’s a map link for you to reference: Saturday’s Run Course. Here’s a link to the RunGo Course Map with audio cues: Saturday RunGo Course

From Coach Toby…. May all your miles be merry and bright, and (says Rudolph), don’t forget your headlamp or light. Take your running to new heights!

From Coach Toby….. Hills. Every runner’s ally, they help build strength, improve our speed and coordination, and develop mental grit.  After a 1 mile warm-up,

On Saturday, you will be logging between 4-7 miles depending upon your training level. The link below should give you a relatively clear sense of

Running generates 3-7 times your body weight in impact force per footstrike. Even running at comfortable/conversational pace asks a LOT of your body! Additionally, every

From Coach Toby….. What a season. The ups, the downs. Literally!  Thanks for making our wildcard runs part of your fitness and running routine. I

If you’re not familiar with the term ‘fartlek’, it’s a Swedish term that loosely translates as ‘speed play’. Fartlek qualifies as speedwork. But, it’s perhaps