Contents
Acknowledgments ix Map of Workouts xi Introduction and How to Use the Book xiii
Ocean Beach: Sand, Ocean Air, Chapter 1 and the Call of Seagulls 1 About the Area 1 Area Highlights 2 Getting There and Workout Route 6 Exercise Benefits 7 Ocean Beach Workout 8
Chapter 2 Sutro Heights Park: High Above the Surf 15 About the Area 15 Area Highlights 16 Getting There and Workout Route 18 Exercise Benefits 19 Sutro Heights Park Workout 20
Chapter 3 Lands End: A Real Cliffhanger 27 About the Area 27 Area Highlights 28 Getting There and Workout Route 31 Exercise Benefits 32 Lands End Workout 33
v vi Contents
Shakespeare Garden/Big Rec Baseball Chapter Fields: To Work Out or to Work Out, 4 That Is the Question 41
About the Area 41 Area Highlights 42 Getting There and Workout Route 44 Exercise Benefits 45 Shakespeare Garden/Big Rec Workout 46
Conservatory of Flowers: Chapter 5 A Varietal Garden Workout 51
About the Area 51 Area Highlights 52 Getting There and Workout Route 54 Exercise Benefits 55 Conservatory of Flowers Workout 56
National AIDS Memorial Grove: Chapter 6 A Brisk, but Memorable, Meander 63
About the Area 63 Area Highlights 64 Getting There and Workout Route 66 Exercise Benefits 67 The National AIDS Memorial Grove Workout 68
Lyon Street Stairs: Chapter 7 Up, Up, and Away! 75
About the Area 75 Area Highlights 76 Getting There and Workout Route 78 Exercise Benefits 79 Lyon Street Stairs Workout 80 Contents vii
Crissy Field/Fort Point: Chapter 8 Taking In the Golden Gate 87
About the Area 87 Area Highlights 88 Getting There and Workout Route 90 Exercise Benefits 91 Crissy Field/Fort Point Workout 92
Aquatic Park: Sea Lions Chapter 9 and Sea Air, Oh My! 99
About the Area 99 Area Highlights 100 Getting There and Workout Route 102 Exercise Benefits 103 Aquatic Park Workout 104
Chapter 10 Coit Tower: First One to the Top! 113 About the Area 113 Area Highlights 114 Getting There and Workout Route 116 Exercise Benefits 117 Coit Tower Workout 118
Epilogue 125 Appendix: Stretches 127 Resources 131 About the Author 133
p h a t e C r 2 Sutro Heights Park
High Above the Surf
About the area
utro Heights Park was once the estate of SAdolph Sutro, a wealthy entrepreneur, former mayor of San Francisco (1894– 1896), and the developer of the Sutro Baths. In the late 1870s, with funds from earlier ventures, Sutro purchased a 2,200- acre parcel of oceanfront property on San Francisco’s west end. The land was primar- ily sand and dunes, and most thought it an unwise investment. They just didn’t have the imagination or foresight to envision what Undated Sutro did. Ignoring his critics, he went ahead with his plans to build a grand home replete with lush landscaping, rare plants, and European statues. The estate perched on the bluffs high above Ocean Beach and the Cliff House. The home sat next to a stone parapet and overlooked nearly three miles of ocean: million-dollar views in today’s world. The grounds of the estate
15 18 Chapter 2
Getting There and Workout Route
Location 48th Avenue and Point Lobos Avenue Golden Gate National Recreation Area San Francisco, CA 94121
The workout begins on the sidewalk above the Ocean Beach parking lot at the intersection of the Great Highway and Balboa Street.
Open daily
Restrooms and water are located at the Lands End Lookout Visitor Center near the end of the workout.
Public Transportation Take Muni Lines: 31 or 38.
For additional Muni information, call 311 or (415) 701-2311.
If Driving There is ample free parking at the Ocean Beach parking lot. Sutro Heights Park 19
Exercise Benefits Level Exercise Emphasis 55 Intermediate
Stair Repeats Thighs, Buttocks, Hamstrings XX Beginners: When necessary, walk instead Walking Lunges with Leg Thighs, Buttocks, Hamstrings of run, do fewer sets Kickback of each exercise, and follow the tips for Step-ups Thighs, Buttocks decreasing the difficulty of the exercises.
Decline Push-ups Chest, Shoulders, Triceps XX Advanced: Pick up the pace, add reps, Plank Up and Downs Abdominals, Arms and follow the tips for increasing the difficulty Balance Lunges Thighs, Buttocks of the exercises.
Doorknob Turns Shoulders
Jump Squats Thighs, Buttocks Time
Stationary Speed Skaters Thighs, Buttocks Approximately 1 hour Frog Hops Thighs, Buttocks Distance
Plank Toe Taps Abdominals Approximately 2.25 miles Seated Knee-Tucks Abdominals
Wide-Leg Sit-ups Abdominals
Don’t skip the warm-up!
Tip! Envision your body as a piece of taffy. If you try to bend a cold piece of taffy, it breaks in two. If you take that same taffy and warm it up by rubbing it between your palms, it becomes malleable and stretches easily. A warm-up will help prevent injuries and increase your endurance. A two-for-one bonus! 20 Chapter 2
Sutro Heights Park Workout
Warm-up A warm-up pace is one that allows you to comfortably hold a conversation while jogging. If you are out of breath, you are going too fast. Save the huffing and puffing for the workout!
XX Start in the Ocean Beach Parking lot on the sidewalk above the beach, at the Intersection of the Great Highway and Balboa Street. XX Jog south at a warm-up pace. Pass 10 light posts and then turn around to return to the starting point. XX Cross the Great Highway at the crosswalk and head east on Access the workout online at https://scenicfit.com/10swsf. Balboa Street for about 1¼ blocks until you reach a set of stairs on the left-hand side of the street. Stop here and perform exercise group 1. Exercise Group 1 Perform 4 Sets Stair Repeats (On the 4th trip up remain at the top of the stairs.)
55 Ascend and descend stairs
Start at the base of the stairway. Run up the stairs, placing the emphasis on the balls of your feet. Keep your elbows close to your sides and pump your arms up and down to propel yourself forward. On the way down, position your feet at a slight angle to prevent putting pressure on knees. On the fourth trip up, remain at the top of the stairs.
XX At the top of the stairs, continue straight ahead onto the narrow sand path. Keep right, following the path to the top. At the top, take a left and follow the dirt-and-wood- chip path until it opens up to the expansive lawn areas of Sutro Heights Park. Turn left onto the wide dirt path. Stop here and perform exercise group 2. Sutro Heights Park 21
Exercise Group 2 Perform 1 Set Walking Lunges with Leg Kick-back
To first picnic table on right
Stand with your feet together and your hands on your hips. Step forward with your right foot, shifting your body weight onto your heel. Hinge down with your back leg, lowering your hips until thighs are parallel to the ground. As you rise, lift your back leg up and straight back, squeeze your glutes, hold for 2 seconds, and lower your leg. Return to the starting position. Repeat with the other foot, moving forward as you do each lunge.
XX Continue walking lunges down the path until you reach the first picnic table on the lawn on the right. Stop here and perform exercise group 3.
Exercise Group Perform 2 Sets (alternate among exercises) Step-ups 3
55 30 reps (15 per leg)
Stand facing a bench. Step up with your right foot. Keep your body upright and back straight, and push off with your left foot to raise yourself onto the bench. Kick your left knee up, then slowly lower your left leg. Switch legs after reps for one side are completed and repeat. *Easier—perform on a lower surface.