Trail Run at Sibley
IF you are taking the bus or carpooling:
- Meeting Location: Camron-Stanford House (the usual spot)
- Meeting Time: 8:15am
- Bus Departure: 8:30am
- Run: 9:00am to 10:00am
- Bus leaves Sibley: 10:15am
- Estimated Time of arrival back at Lake Merritt: 10:45am
- Transportation by bus reserved by RBO.
IF you are going with your own transportation:
- Meeting Location: Sibley Park Main Staging Area, Skyline Blvd, Oakland
- Meeting Time: 8:50am
- Run: 9:00am to 10:00am
Things to know when trail running
You are on the trail to exercise and... enjoy the nature around you!
At the lake, you always pay attention to other people on the path and obstacles here and there. At Sibley, these rules stick and you have to be extra careful for the following reasons:
- The first part of the trail has lots of little rocks and mud after the rain! Remember to lift-up your feet more than on paved road and pay attention to the trail! Go Slow on that part: we don't want you to stumble or fall by tripping on a little rock. Keep your energy for easier part of the trail.
- Don't get lost! The trail will have been marked, so look for the little pink ribbons and RBO big signs to know where to go! We'll have course monitors ready to keep you on track! Smile for the camera!
- There will be more hills than our nice little hill at the Camron House! What to do? Shorten your stride - and if still running out of breath? power walk pumping your arm
- At the first big fork, listen to coach Christine - She'll direct you either to the 2 miles course or to the 3.4 miles loop. No matter what, be ready for some nice views and the visit of the maze!
Want to hear more about trail run? Please follow this link to read recommendations from our own ultra-trail-running expert and RBO volunteer Sarah, who will be there on Saturday to share some tips before we run...
When does 5K practice start for all the K-12 students? Saturday, February 3! Can't wait to see you all back at the lake! Don't forget to register here if you have not done so yet!
We can do better! We still need a couple of volunteers on Sunday, Feb.4 to help at the start line of the Kaiser Half in San Francisco (6:30am to 8am) What a great way to start the day! The starting gate is at John F. Kennedy Drive east of Stow Lake Drive and we should be able to carpool! Please contact Nancy if you can help!
Next Volunteer Get-Together: Thursday, February 1 - 6:30pm at Drake's in Oakland - Let us know if you can come ...
Registration to the Oakland Running Festival is open - Make sure to register early here at RBO discounted rate! Tell your friends! They are welcome to register through RBO and get the best discounted rate around!
Directions to the Park
Google Map Directions to this entrance: Sibley Park Main Staging Area, Skyline Blvd, Oakland, CA 94611
The Map below shows where you want to get - Google Map or Waze will give you the best directions though I would recommend to stay away from Thornhill Dr which is pretty narrow and turns a lot. Your best option is either to take the tunnel on 24 and exit at Fish Ranch and arrived by Grizzly Peak (fastest according to Google and the best views of the Bay and SF) or to take Snake Road after taking Park Boulevard if you are coming from the lake.
Please note that part of Snake road is closed to traffic after fire damage last month but the detour is well marked through Colton Blvd.
Sarah's Trail-running Tips
Before the start of the run, we will have a brief demonstration by RBO volunteer Sarah Lavender Smith. Sarah is a professional trail-running coach who competes in ultra-distance trail runs up to 100 miles long. Sarah advises that you focus on these important things during the trail run:
1. Avoid tripping by lifting up your feet more than you normally do when running on a paved path. Trail running involves navigating uneven terrain, and you could stumble and fall by tripping on a rock or tree root if you do not lift up your feet and practice agility. If you get tired, you may start to shuffle and run with steps low to the ground. Try not to do that! Instead, tell yourself, “lift up your knees, pick up your feet.”
2. Be prepared to adjust your pace according to the hills, and try “power hiking” uphill. Unlike at Lake Merritt, where you probably maintain a steady pace on the flat path, you will need to go slower on the uphills during the trail run. If you are breathing too hard to be able to talk, and your leg muscles feel like they are burning, then try downshifting to hiking. Continue to pump your arms as if you are running, and hike with long, quick strides. This is called “power hiking.” As soon as the trail flattens out, try smoothly transitioning back to running.
3. Use your arms to help maintain your balance, especially on the downhills. You can speed up on the downhills, but it’s important to stay in control and not gain so much speed that you lose your balance and fall. On the downhills, hold out your arms loose and relaxed, almost like wings, and use them as stabilizers. They do not need to swing close to your side on the downhills.
4. Be aware! Look where you’re going, and look around and notice details about the natural setting. Keep your ears as well as eyes open (do not run with earbuds!). This is a safety issue but also enhances your experience in the great outdoors.
If you are interested in learning more about trail running, check out Sarah’s book, The Trail Runner’s Companion: A Step-by-Step Guide to Trail Running and Racing, from 5Ks to Ultras. at this link http://www.ggpbooks.com/book/9781493027743 (sales through this link support an Oakland bookstore)!