For SF full marathon, we have 14 miles. For SF Half, we have it listed as 10-12 miles. For both distances, the goal is 2 miles of warmup, then practice at goal race pace, followed by 2 miles of cool down. So that means 10 miles at goal pace for the full, and 6 to 8 miles at goal pace for the half.

For those on the Chicago cycle, the schedule calls for your first 12 miler, at long, slow distance pace. No race pace training yet, still building miles.

NOTE: The only difference between the 10, 12 and 14 milers is the turnaround point in GG Park.

We have also included an 8 and 6 mile course for people looking for a different distance.

See everyone at 8:00 am at Esprit Park.

6 miler: http://www.mapmyrun.com/routes/view/456474580

8 miler: http://www.mapmyrun.com/routes/view/456473792

10 miler: http://www.mapmyrun.com/routes/view/456471896

12 miler: http://www.mapmyrun.com/routes/view/456470748

14 miler:  http://www.mapmyrun.com/routes/view/456478964

For the SF Marathoners, this week is our second 20 miler. We’re running the SFM course in reverse, just for a change of pace. All the hills are in the first half, so a nice flat finish. SPECIAL NOTE: we will start the 20 miler early, at 7:00 am, to avoid the heat of the day and to keep from finishing at noon.

6 miler: http://www.mapmyrun.com/routes/view/445990700

8 miler: http://www.mapmyrun.com/routes/view/445986168

10 miler: http://www.mapmyrun.com/routes/view/445982326

20 miler: http://www.mapmyrun.com/routes/view/445968216

The links are now fixed!

6 miler: http://www.mapmyrun.com/routes/view/445990700

8 miler: http://www.mapmyrun.com/routes/view/445986168

10 miler: http://www.mapmyrun.com/routes/view/445982326

20 miler: http://www.mapmyrun.com/routes/view/445968216\

Board meeting starts about 10:15 at the Dogpatch Cafe (2295 3rd St). Run meets at 8am!

For the SF Half and Full, the schedule calls for 12 miles, with 2 mile warmup, 8 miles at goal race pace and then 2 miles cool down.

For the Chicago Full Marathoners, the schedule calls for 8 miles, at long, slow speed.

We also have a 6 mile social run.

All courses are flat as a pancake, so no excuse not to practice your pacing this week.

One alternate idea for those running the 12 miles with race pace as a goal: After warmup, try doing the first two miles just below race pace, four right at race pace, and then pick it up for the last two, to train your body to adjust to hard work when you’re tiring.

12 miler:  http://www.mapmyrun.com/routes/view/443090126

8 miler:  http://www.mapmyrun.com/routes/view/436583238

6 miler:  http://www.mapmyrun.com/routes/view/436590308

First 20 miler for the SF Marathoners! We’ll shadow much of the actual SF marathon course, including the Embarcadero, up to (but not over) the bridge, Lincoln Avenue, 25th, the Park and the return back downtown through the Haight, the Mission and Potrero.

For half marathoners, this is a down week, 8 miles at long, slow steady pace. We also have a 6-miler. Very flat for 8 and 6 this week.

Meeting place is Esprit Park, corner of 19th and Indiana, down in Dog Patch, close to 3rd and the ballpark.

For those running 20, we were talking of meeting an hour earlier than usual, at 7:00 am, to get the run in before too late in the morning. Even though I don’t need to do it, I’m up for the 20, so look for the maps on my car, maybe the front tire.

Note of interest: Run 365 is hosting a free course preview run tomorrow, open to all, 20 miler from SB Presidio, on the exact same course. I suspect we could catch up to some of them at some point, given that we’re starting an hour earlier.

20 miler:  http:/436578548/www.mapmyrun.com/routes/view/436578548
8 miler: http://www.mapmyrun.com/routes/view/436583238
6 miler: http://www.mapmyrun.com/routes/fullscreen/436590308/

For both SF Half and Full marathoners, Saturday’s distance is 13 miles. We’d like runners to go out for a 2 mile warmup, then practice running at goal race pace for 9 miles, followed by a 2 mile cool down. Course is only mildly hilly this week to accommodate.

For others, we have an 8 miler and a 5.75 miler. Last weekend at Java Beach!

5.75 miler:  http://www.mapmyrun.com/routes/view/430105690

8 miler:  http://www.mapmyrun.com/routes/view/430104672

http://www.mapmyrun.com/routes/view/430102210

See you there!

6 miler: http://www.mapmyrun.com/routes/view/423943700
8.3 miler: http://www.mapmyrun.com/routes/view/423941188
18 miler: http://www.mapmyrun.com/routes/view/423938192

8am at Java Beach Cafe on Judah and The Great Highway.

Down week for the marathoners, but part of the steady progression upwards for half marathoners – both scheduled for 12.

Goal for this week is to practice race pace. Warm up for 2 miles, then try to run 8 at goal race pace, followed by 2 mile cool down.

6 miler:  http://www.mapmyrun.com/routes/view/417354894

7.5 miler:  http://www.mapmyrun.com/routes/view/417355684

12 miler:  http://www.mapmyrun.com/routes/view/417352030

See you there!

16 miler: http://www.mapmyrun.com/routes/view/412148118

10.5 miler:  http://www.mapmyrun.com/routes/view/412150708

6 miler:  http://www.mapmyrun.com/routes/view/405924044