SD RUN CLUB - HILLS AT TORREY PINES + TRAIL RUN

THIS IS A MEMBERS ONLY MEETUP. TO JOIN, PLEASE VISIT: WWW.SDRUNCLUB.ORG

First time newcomers are welcome to try us out for free :)

• If your plans change, please update your RSVP

** We start at 5:30 sharp but you can catch us stretching or on the hill!

Greetings Hill Warriors! We invite you to join us as we tackle the Beauty and the Beast that is Torrey Pines!

Why would I want to run hills?

· Nothing builds strength & explosive speed quite like running up!

· It works your glutes, hamstrings, & calves – all the major muscle groups that are responsible for propelling you forward!

· It is like a hybrid between running & strength training!

· It is actually easy on the body! Okay so not on your muscles & lungs (HaHaHa), but to your knee, ankles, hips, & vertebrae …

How we run hills at SDRC:

· We will meet at the corner of McGonigle Rd & Carmel Valley Rd at 5:30 pm sharp so, as to respect everyone's evening plans and family time!

· We will begin with a slow 1 mile warmup run & stop by the bathrooms inside the park to do a quick stretch.

· We will then run up the hill slightly to the little wooden post and from here we will run a prescribed number of small, medium, or large repeats (or ladder).

· After doing the prescribed number of repeats we will all meet back up at the wooden post. We will wait a few minutes if we have anyone still on the hill.

• Options:

· You can be done here & do a nice slower cool-down run (1 mile) back to your car, no need to wait on the group. Please be sure to do a few stretches & I highly advise you to do some foam rolling!

· Or, want to join us for some trail running? We run the longest hill of the evening as we work our way to the top. We will do a quick detour & run Guy Fleming Trail, a 2/3-mile loop trail that provides some beautiful views. From there we will continue up Torrey Pines Park Rd & run Beach Trail, a 3/4-mile trail that descends roughly 300 feet to the beach. Please be careful going down the stairs to the beach. Here is where it gets fun. Mother Nature loves to play with the tides so depending on her mood on any given day we may have lots of nice wet sand to run along back to the entrance to the park. On some days we may have just a bit of beach left which will require us to slow down & carefully traverse rocks to get back to the entrance. Worst case scenario, Mother Nature may even make us go back UP the beach trail. What can I say? Mother Nature is the best coach of them all! :)

Workout options:

Which distance you do will depend on what you are training for, how fast you are, & what your overall goals are. If you are at the start of a training program I recommend starting with the beginner level for a few weeks, then increasing the level depending on your training plan &/or strength gains. I can offer any advice you need.

We start with a base of about 2 miles from the warm-up & cool-down.

# of repeats / Distance Total

5 "Small" repeats = 1 mile

5 "Medium" repeats = 2 miles

5 "Large" repeats = 3 miles

5 "Ladder" repeats (small, medium, large, medium, small) = 2.5 miles

Trail/Beach run = adds about another 3 miles.

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