Superior training weeks three and four recap

In week three I did six consecutive days of running. Track intervals on Wednesday. Singletrack tempo on Thursday. Back-to-back 2+ hour runs Saturday and Sunday. The weather was cool and windy and I fought with a sinus infection for motivation. Happily, 30 minutes of running never failed to make me feel better.

• 7 hours, 58 minutes

• 40.5 miles

• 5262 ft D+

Half of my week four training was in San Francisco. Tuesday I went along the Embarcadero and up the Filbert Steps to the Coit Tower on Telegraph Hill. Wednesday I went to Christmas Tree Point on the north summit (922 ft) of the Twin Peaks via Corona Heights.

• 5 hours, 8 minutes

• 28.3 miles

• 2854 ft D+

The little peak of Corona Heights is made out of chert, a dense and glassy rock. A quarry has uncovered an unusually large section of rock polished by fault motion. Geologists call this a slickenside. I saw a coyote at the base of the hill. I've seen signs warning about them around the city before, but this was the first time I've seen a coyote in San Francisco. Tom MacWright gave Corona Heights a 5 for its views. The view of the city and bay is great, but there's no view of the ocean, so I might give it a 4.8.

I concur with Tom's 6/5 score for running at Twin Peaks. The access from the north, at least, is still car free. There's a longish 8% grade that is super satisfying to finish. I try to make it up there every time I visit San Francisco.