 | What is speed work and how will it help? |
| What is a running schedule? |
| Where is Kezar Stadium? |
| Where is the stretching Bar area at the Marina Green? |
| Where do we meet in Golden Gate Park? |
What is speed work and how will it help?
Speed work may involve intervals at the track or on the road. It may also involve running at your anaerobic threshold pace or at a specific tempo for a determined distance or period of time.
The term "interval" is used to describe a specific type of speed work out. An interval workout involves running identical or varied repetitions at faster paces followed by intervals of recovery [thus, the term interval]. The repetition and interval phases may be based on distance and/or time. A typical interval workout may incorporate as little as 1.5 miles of speed work and upwards of 6 miles of actual speed work. Of course, the intervals of recovery, the warm up and the cool down add up to more overall miles. An example of a common interval workout is 6 x 800m with a 400m recovery. This means running 2 laps at a meter track (800 total meters) at a faster pace [determined by 5k or 10k race performance, time trial, and/or VO2 max test], followed by a recovery interval of 1 lap (400 meters) at an easy pace, and doing this cycle six times.
Interval workouts are often performed at the track. Running intervals on a measured, predictable course [a track] improves pacing and allows you to stay on top of the times you should be running. You can easily compare similar workouts after time because conditions are very similar - except for weather, of course!
Anaerobic threshold (a/t) workouts usually cover longer distances or last for longer periods of time than an interval workout. Ideally, when using a heart rate monitor, you run at your "anaerobic threshold" for specific distances. Anaerobic threshold runs typically vary from a few minutes to many miles and may or may not be incorporated in another run. An example of a common a/t workout is 30 minutes at a hear rate determined to be your a/t, let's say 162.
Tempo runs are similar to a/t workouts, but a pace (based on your current running fitness level) is determined and used as your tempo pace. Just as a/t workouts vary, tempo runs typically vary from a few minutes to many miles and may or may not be incorporated in another run. AN example of a typical tempo run is 5 miles at 7 min pace.
In simplest terms, speed work teaches your body how to run faster and how to "handle" running faster. By running at specific speeds for specific distances, you have a better chance at improving your overall running performance at various distances.
Keep in mind that speed work is ONE component of a running training program. Injuries often occur when runners ONLY do speed workouts during their training and never incorporate other easy and recovery runs in their training.
A running schedule is basically a plan to follow. It tells you in miles or time how much you should be running. A schedule also includes VARIETY! It may include days at easy paces [translation: YOUR conversation pace for THAT DAY], days of speed work [e.g. interval workouts at the track or tempo runs], days of recovery [translation: SLOW AS A SLUG -- especially slow after a tough workout...heart rate low...under 130!], and long, slow easy days. A schedule is meant to be balanced and safe.
A running schedule is never set in stone. Always talk to your coach to get details about YOUR specific running needs and how the schedule may need to be adjusted due to YOUR running fitness level, injury, illness, and/or travel.
Tuesday & Wednesday morning track practices begin promptly at 6:00am. Begin your warmup by 5:45am. If the gates to Kezar are not open -- or if you need more time, warm up [carefully] outside the stadium before it opens. Wednesday evening track practices begin promptly at 6:30pm (warm up prior to that). THE FIRST WEDNESDAY OF EACH MONTH, THE EVENING WORKOUT BEGINS AT 6:00pm, warm up prior to that!
[click for location and directions]
Click on map to enlarge! Use "back arrow" to return to this page!
WEAR LAYERS!!! The temperature fluctuates and it can be windy, cold, warm, rainy, foggy, and clear in a matter of one track session!
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Kezar Stadium is located just outside the Southeast side of Golden Gate Park. |
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There are two open gates at Kezar: one on the West side and one on the Southeast side. |
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The pay parking lot directly East of the stadium is open 24 hours and is the safest parking alternative. [$1 for 0-1 hours; $2 for 1-2 hours] |
| NOTE: Early in the morning, the Park & Rec Parking lot behind Kezar Gym [just North of the pay lot] has open spots. |
| Warm up up top until 6:10am, then do two laps of strides on the track, ready to go by 6:15am |
Directions from the Bay Bridge:
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Bay Bridge to Fell Street exit |
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Follow Fell street towards GGP entry, then veer LEFT onto Kezar Drive. Kezar Stadium is on your left. Street parking available. |
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NOTE FOR PAY PARKING LOT OR FREDERICK STREET ENTRANCE: You cannot turn LEFT off Fell to Stanyan Street [although that is what you ideally want to do]. You can, however, turn left onto Stanyan if you STAY IN THE RIGHT LANE AS YOU APPROACH STANYAN. Veer to the right [you're actually going straight] and then turn left onto Stanyan. Turn right into the PAY PARKING LOT just after Beulah Street. Park in the back (Southwest) corner, closest to Kezar Stadium. Walk to Kezar. |
| NOTE: Early in the morning, the Park & Rec Parking lot behind Kezar Gym [just North of the pay lot] has open spots. |
Directions from the Golden Gate Bridge:
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Follow signs off Golden Gate Bridge to 19th Avenue. |
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While traveling on Park Presidio, turn right on Cabrillo Street. |
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Make an immediate LEFT onto 14th Street. |
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Turn left onto Fulton Street. [You can't turn left off Park Presidio, therefore the loop-di-loop just mentioned.] |
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Follow Fulton Street to Stanyan. Turn Left on Stanyan. |
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Just after Beulah Street, turn right into the PAY PARKING LOT. Park in the back (Southwest) corner, closest to Kezar Stadium. Walk to Kezar. |
| NOTE: Early in the morning, the Park & Rec Parking lot behind Kezar Gym [just North of the pay lot] has open spots. |
Directions from 19th Avenue:
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Just before GGP, turn RIGHT on Lincoln Blvd. |
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Lincoln turns into Kezar, and just after you pass the stadium [on your right], VEER to the right on Waller Street. |
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Turn right on Stanyan. |
| Just after Beulah Street, turn right into the PAY PARKING LOT. Park in the back (Southwest) corner, closest to Kezar Stadium. Walk to Kezar. |
| NOTE: Early in the morning, the Park & Rec Parking lot behind Kezar Gym [just North of the pay lot] has open spots. |
For directions from alternate locations, check out:
http://maps.yahoo.com/py/maps.py
[Hint: use Stanyan Street and Frederick Street as the intersection for Kezar]
Marina Green - Stretching Bar Area
Thursday morning RSST practices from 6:00am - ~7:15am vary in location. We meet either at the Marina Green Stretching Bar Area or in Golden Gate Park. Here are the details for the Marina Green location. Check the schedule for exact meeting location.
[click for location and directions]
Click on map to enlarge! Use "back arrow" to return to this page!
WEAR LAYERS!!! The temperature fluctuates and it can be windy, cold, warm, rainy, foggy, and clear in a matter of one hour minutes!
Bring a Towel for Phase I!!!
The Stretching Bar Area at the Marina Green is located on Marina Blvd., between Webster Street and Fillmore Street. It is located on the EASTERN most end of the Marina Green.
Directions from Downtown SF:
| Follow the Embarcadero and turn left onto Bay Street. |
| Follow Bay street and just after Octavia, turn right onto Laguna. |
| Follow the curve of the road as it bends left (going around Safeway) and then follow the curve of the road as it bends right onto Marina Blvd. |
| You'll see the stretching area straight ahead. It is located in the Eastern end of the green. |
Directions from the Golden Gate Bridge:
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After exiting the bridge, follow signs to Marina Blvd. |
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Turn left at Fillmore (into the Marina Green) |
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Follow the road as it bends to the right. The stretching area is located approximately 1/2 mile ahead, in the Eastern end of the green. |
For directions from alternate locations, check out:
http://maps.yahoo.com/py/maps.py
[Hint: use Marina Blvd and Fillmore as the intersection in SF]
Golden Gate Park - Stow Lake and JFK Drive
Thursday morning RSST practices from 6:00am - ~7:15am vary in location. We meet either at the Marina Green Stretching Bar Area or in Golden Gate Park. Here are the details for the Golden Gate Park location. Check the schedule for exact meeting location.
Map:
Location: JFK is the northernmost East/West thoroughfare through Golden Gate Park. The JFK and Stow Lake intersection is a three way stop sign, just west of the Rose Garden and East of Rainbow Falls.
Directions:
From Fell Street: Follow Fell street and enter GGP by veering/staying right just after the Fell and Stanyan intersection [by McLaren Lodge]. Follow JFK through GGP, past 10th Avenue. Stow Lake and JFK is the next stop sign AFTER 10th Avenue [~1/4 mile].
From 25th Avenue: Follow 25th Avenue into GGP. Take a right off of 25th onto transverse, truly entering GGP. Turn left on JFK [first stop sign]. The Stow Lake and JFK intersection is the next stop sign.
From 9th Avenue: Follow 9th Avenue into the park, this is Martin Luther King Drive. Continue on MLK until you reach STOW LAKE. Enter Stow Lake [one way, going clockwise] and follow past boathouse. Exit Stow Lake just after boathouse by veering left. Follow down to 3 way stop intersection. This is Stow Lake and JFK.