If you have Independence Day off, start your day with us at Kezar Stadium (for a run and workout) at 8am on July 4th.
We'll begin with a 2 or 3 mile warm-up thru Golden Gate Park and back to Kezar track for the ever popular and effective marathon training/predictor workout - the Yasso 800s, named after Bart Yasso of Runner's World. Club members of all running paces are invited/welcome. Plus, somehow track is really a good bit of fun, no matter your speed. If you'd like to be part of our weekly track emails, sign-up here.
From now until the San Francisco Marathon will be primarily focused on longer tempo/threshold workouts to best prep our runners for a great race. We'll share marathon tips continuously, but even if you're not running the marathon, we promise the workouts will be good for you too.
So, we'll meet on Wednesday, July 4th at 8:00am (instead of our typical Tuesday at 6:30pm) just inside Kezar's Main Entrance Arch. Shortly after, we'll leave for our warm-up around Stow Lake, or an abbreviated loop around the music concourse.
We then return for drills (high knees, butt kicks, carioca, quick feet), and begin...
Our "Yasso 800s" workout: 4-10 x 800m (we'll explain the details at the track)
Yasso 800s build endurance, while practicing discipline. Additionally, Yasso's are one indicator to help you predict your marathon time based upon your current fitness. Essentially, you are encouraged to run the 800m in the time that you think you can run your marathon. For example, if you are shooting for a 3 hour 55 minute marathon, you run the 800s in 3 minutes 55 seconds.
And then yes, even on a holiday, we will strengthen our abs with planks and music after the workout. And with some good luck, maaaybe some coffee and donuts after planks.
Happy Fourth of July, everyone!
NOTE TO NON-MEMBERS: Mark your calendar and join us on the 4th. Then, if you're interested... Join the San Francisco Road Runners. Start getting store/race discounts, an awesome group of runners to run with every Saturday plus monthly post-run breakfast, Tuesday at track, Wednesday, Thursday, and Sunday for trails in Marin, invitations to Club Nights, quarterly happy hours, annual subscription to Runner's World magazine (in the works :), cool San Francisco Road Runners shirt/swag, training plans for a marathon, lots of encouragement, coaching, and more...