Tempo Back From Stevens Canyon: The Start
Anna Hsiao, Anjali Thontakudi and I mapped out a new tempo route today.
The Traditional Stevens Canyon Tempo Route starts at the base of the bunny hill before the dam, and heads back to McClellan Road, runs through McClellan Ranch and hops back out to Byrne when we get to Blackberry Farm, and then returns to the MV track. This route is 2.75 miles, three miles when we add a lap around the track. We will still use this route, the Traditional route is useful. However, as our athletes continue to get stronger, this is too short for many varsity athletes–we end up adding a lot of laps around the track. Anna, Anjali and I set out to map an extended route.
What we did was begin in the same way–we start at the base of the little bunny hill on the way out to Matadors, come back down McClellan Road the long way around (NOT the steps), and head through McClellan Ranch. At Blackberry Farm we continue to follow the concrete path as it winds all the way to Stevens Creek Road. When we get there, turn right, and at the first right (Orange) run right again. Another immediate right on Granada, then a left on Byrne, and back to school. We then head directly to the track, loop once around the track, and then around the track again and end at the 800m break line for 4.0 miles.
There is a screen shot of the route from my GPS below. You can also ask Anna or Anjali to guide you if you are confused at all. You might try running this route on the way back from Matadors Point one day to get the feel for it–you will probably be running this route a couple times come Fall!
Why do tempo runs or steady state runs? Tempo/lactic threshold/steady state runs will…
- Improve your stamina
- Challenge your threshold between easy and hard running
- Usually last 10 to 45 minutes
- Have an effort across is a range…these steady state runs can be described as ‘easy-medium’ or ‘a bit more focus than an easy, conversational run’ and will increase to an effort described as ‘comfortably fast’ or ‘medium’. Tempo or lactate threshold runs are NOT supposed to turn into races!
Overview of the Extended Tempo from Stevens Canyon route. The numbers shown are the half mile split points. If you are curious…there is a total climb of 165 feet and a decline of 295 feet, for a net loss of 130 feet (sweet!).
Closer view of the modified section of the route. When you get to the track, stop the second time you come to the 800m break line and you will have a four mile run!
Altitude Profile (it’s pretty tame!)