July 13 - August 26 Workouts

NOTES:

# All workouts and locations are subject to change. Check your email every Sunday for weekly updates and changes.  Trail Runs may be switched to Mt. Ogden Trails on some days.  Our TEAM workouts will be Monday, Wednesday and Thursday beginning the week after High Altitude Camp.  Trail runs will switch to Wednesdays.  Beginning August 13th, the Monday / Thursday workouts will be at 7:00 pm. This is to help prepare you for the heat that we will be running in when school starts.  PAY ATTENTION TO THE WEEKLY EMAILS!!

# July 30^th  to August 3^rd is the High Altitude Camp. The final waiver, remainder of the camp fee, and Physical AA@ or AB@ Form are due by Thursday, July 26^th.

# While there are still three workouts listed for each day, most of you who have been running regularly should be doing the middle workouts. In most cases, the top workout should only be for those with a full year of consistent training.

# Mount Ogden Park is located at the top of 32nd street on Taylor Avenue in Ogden. Directions: traveling north on I‑15, take the 31st street exit and head east. Continue on 31st until Washington Blvd. Go left on Washington for one block, then turn right (east) on 30th street. Follow 30th a couple miles then turn right on Harrison. Turn left at 32nd street and continue east until you arrive at Taylor Ave. The parking lot and trail head are just east of Taylor Avenue.

# Layton Ellison Park is located directly south of Swan Lakes Golf Course. The address is 2200 W, 700 N. Note that the address is in LAYTON. Steed Park has also been added. It is located at 1000 west 300 north in Clearfield.

# Workout and other information can be found at: www.titanxc2011.blogspot.com.

# If you have questions concerning your workouts contact:  (775-0122 or rbuhrley@dsdmail.net), or (589-9949 or rwilcox@dsdmail.net) or (499-1487 or nutone993@aol.com).

PHASE II Early Quality Training

July 12     8 mile TrR (60‑70)

7 mile TrR (55‑65)

6 mile TrR (50‑60)

Meet at SHS @ 6:30 am or Fernwood @ 7:00 am

New Schedules will be handed out at this workout.

$25 and Deseret News 10k Entry Form due. The cost will be $38 after this date.

July 13      7 mile TR (45‑60) + 4‑5 x strides [7 + 3]

6 mile TR (40‑55) + 4‑5 x strides

5 mile TR (35‑50) + 4‑5 x strides

July 14 Clinton City Sherman Wayment 5k OR

10 mile TR (70‑80)

8 mile TR (60‑70)

6 mile TR (50‑60)

July 15 Day Off ‑ Send in Mileage

July 16     5 x 1 mile repeats @ AT@ Pace with 1 min rec

4 x 1 mile repeats @ AT@ Pace with 1 min rec

3 x 1 mile repeats @ AT@ Pace with 1 min rec

Meet at Layton Ellison Park @ 7:00 am

July 17      6 mile TR (35‑45) + strides [4 + 4]

4 mile TR (30‑40) + strides

3 mile TR (25‑35) + strides

July 18      5 mile TR (35‑45) + strides before and after TR

4 mile TR (30‑40) + strides before and after TR

3 mile TR (25‑35) + strides before and after TR

July 19     8 mile TrR (60‑70) + strides

7 mile TrR (55‑65) + strides

6 mile TrR (50‑60) + strides

Fernwood or Mt. Ogden Park (TBA) @ 7:00 am

July 20      6 mile TR (40‑50) + strides [5 + 3]

4 mile TR (30‑40) + strides

3 mile TR (25‑35) + strides

July 21      10 mile TR (70‑80)

8 mile        TR (60‑70)

6 mile        TR (50‑60)

July 22 Day Off ‑ Send in Mileage

July 23      6 mile TR 40‑55) + strides [5 + 3]

4 mile TR (30‑40) + strides

3 mile TR (25‑35) + strides

(If running Dnews race- 2 miles more if not running the race)

July 24     Deseret News 10k OR

8 mile TR (50‑70) + strides

6 mile TR (40‑60) + strides

4 mile TR (30‑45) + strides

July 25      5 mile TR (35‑45) + strides

4 mile TR (30‑40) + strides

3 mile TR (25‑35) + strides

July 26     8 mile TrR (55‑70)

7 mile TrR (50‑65)

6 mile TrR (50‑60)

Fernwood or Mt. Ogden Park (TBA) @ 7:00 am

High Altitude Camp $$ and Waivers, A/B Forms Due

July 27      7 mile TR (45‑60) + 4‑5 x strides [7 + 3]

6 mile TR (40‑55) + 4‑5 x strides

5 mile TR (35‑50) + 4‑5 x strides

July 28      10 mile TR (70‑80)

8 mile TR (60‑70)

6 mile TR (50‑60)

July 29 Day Off ‑ Send in Mileage

July 30 - Aug 3 ‑ High Altitude Camp. The following workouts are for those not attending the camp.

July 30      8 mile TrR (60‑70)

7 mile TrR (55‑65)

6 mile TrR (50‑60)

July 31      5 x 1 mile repeats @ AT@ Pace with 1 min rec

4 x 1 mile repeats @ AT@ Pace with 1 min rec

3 x 1 mile repeats @ AT@ Pace with 1 min rec

Aug 1        5 mile TR (35‑45) + strides

4 mile TR (30‑40) + strides

3 mile TR (25‑35) + strides

Aug 2        5 sets of 2 x 200's, 1 x 400 @ AR@ Pace on Hills*

4 sets of 2 x 200's, 1 x 400 @ AR@ Pace on Hills*

3 sets of 2 x 200's, 1 x 400 @ AR@ Pace on Hills*

*Syracuse High Bleachers if hills not available

Aug 3        6 mile TR

5 mile TR

3 mile TR

Aug 4        10 mile TR (70‑80)

8 mile TR (60‑70)

6 mile TR (50‑60)

Aug 5 Day Off ‑ send in mileage

PHASE III Transition Quality Training

Aug 6        6 x 1000's @ AI@ Pace with 3 min jog recovery

5 x 1000's @ AI@ Pace with 3 min jog recovery

4 x 1000's @ AI@ Pace with 3 min jog recovery

Meet at Steed Park @ 7:00 am

Aug 7        5 mile TR (35‑45) + strides

4 mile TR (30‑40) + strides

3 mile TR (25‑35) + strides

Aug 8        8 mile TrR (60‑70) + strides

7 mile TrR (55‑65) + strides

6 mile TrR (50‑60) + strides

Fernwood or Mt. Ogden Park (TBA) @ 7:00 am

Aug 9        3 x 1 2 mile repeats @ AT@ Pace with 1 min rec

3 x 1 2 mile repeats @ AT@ Pace with 1 min rec

3 x 1 1/4 mile repeats @ AT@ Pace with 1 min rec

Meet at Jensen Park @ 7:00 am

Aug 11      10 mile TR (70‑80)

8 mile TR (60‑70)

6 mile TR (50‑60)

Aug 12 Day Off ‑ Send in Mileage

Aug 13     10-12 x 500's @ RP - 5

8‑10 x 500's @ RP - 5

3‑4 mile TR

Meet at Steed Park @ 7:00 pm Evening

Aug 14      5 mile TR (35‑45) + strides

4 mile TR (30‑40) + strides

3 mile TR (25‑35) + strides

Aug 15     8 mile TrR (60‑70)

7 mile TrR (55‑65)

6 mile TrR (50‑60)

Meet at Fernwood Campground @ 7:00 am

Aug 16     10 x 500's @ RP with 250 Arec@

8 x 500's @ RP with 250 Arec@

3‑4 mile TR

Meet at Jensen Park @ 7:00 pm Evening

Aug 17      4 mile Easy Jog

4 mile Easy Jog

3 mile Easy Jog

Aug 18 Dart Challenge 5k Race or

10 mile TR (70‑80)

8 mile TR (60‑70)

6 mile TR (50‑60)

Aug 19 Day Off ‑ send in mileage

Aug 20     12 x 500's at RP with 250 Arec@

10 x 500's at RP with 250 Arec@

8 x 500's at RP with 250 Arec@

Meet at Jensen Park @ 7:00 pm

Aug 21      6 mile TR (35‑45) + strides [4 + 4]

4 mile TR (30‑40) + strides

3 mile TR (25‑35) + strides

Aug 22     4 mile FR + 3 mile TR

4 mile FR+ 2 mile TR

3 mile FR + 2 mile TR

Aug 23     Meet at SHS @ 6:00 pm

Uniforms will be checked out to everyone who has paid their fee, turned in their Physicals or B forms, completed the Tryout Checklist and Code of Conduct.

Workout will follow.

Aug 24     Highland Invitational @ Sugarhouse Park

Aug 25      Long run- depends on how you feel after the race Friday.

Aug 26 Day Off ‑ send in mileage

Aug 27 - Sept 4 - Workouts TBA

" What was the secret?  They wanted to know, in a thousand different ways they wanted to know THE SECRET.  And not one of them was prepared, truly prepared to believe that it had not so much to do with chemicals and zippy mental tricks as with that most unprofound and sometimes heart rending process of removing, molecule by molecule, the very tough rubber that comprised the bottom of his running shoes. The Trial of Miles, Miles of Trials, how could they be expected to understand that?"

‑ John L. Parker , Once a Runner

June 18-July 12 Workouts

ITEMS OF IMPORTANCE

1.       Remember to e-mail your workout logs by each Sunday to:  rbuhrley@dsdmail.net

If you don=t have access to e-mail, just bring a copy of your workout log to the Monday practices.

2.       The workouts listed are for those who have been following the first three weeks of workouts as handed out in May.  If you are just starting up now, follow the original (first three weeks) of the workout schedule.  They can be found at: www.titanxc2011.blogspot.com.

3.       IT IS IMPORTANT TO COMPLETE THE WORKOUTS AS LISTED AS CLOSE AS POSSIBLE.

4.       Following a regular lifting/strength training program can greatly enhance your success in the fall.

5.       DON=T NEGLECT THE AB=S.  Pillars and crunches are easy to do while watching TV, reading, etc.

6.       The Syracuse High Altitude Running Camp will be held July 30^th to August 3^rd at Marsh Lake in the Uintahs.  The $50 deposit and initial permission slip is due July 12^th.  The remainder of the $75-125 fee plus waiver and either a Physical AA@ or AB@ Form is due on July 26^th.

7.       Workout and other information can be found at: www.titanxc2011.blogspot.com.

8.       If you have questions concerning your workouts contact:  (775-0122 or rbuhrley@dsdmail.net), or (589-9949 or rwilcox@dsdmail.net) or (499-1487 or nutone993@aol.com).  

WORKOUT TERMS USED

TR= Training Run - This just means running at a fairly constant pace.  They should be somewhat challenging, but not leave you wheezing, gasping, etc.  Generally your heartrate should reach the 160-180 range during these runs.  (It may be higher if it is hot.)  These are your longest runs in terms of distance.

FR= Fartlek Run - This literally means "speed play".  It this type of workout you should vary your pace, terrain, etc.  When done properly, it is as hard of a workout as you will have.  Hilly trails, parks, etc. are good places for these workouts, although the roads will do.

TemR= Tempo Run - This is a shorter run at a faster pace.  Check Table 3.2 for you AT@ Pace. Your heartrate should get up into the 180-200 range for these workouts.

TrR= Trail Run - Use a variety of terrain, but be careful- watch out for turned ankles, rattlesnakes, etc.  The pace should be about the same as your Training Runs.

Strides= 5-6 x 20-30 second runs at Afast and relaxed@ pace using quick turnover.  Concentrate on good running form.  DO NOT SPRINT.

Two-a-Days= Some workouts have mileage listed in [brackets].  This is a suggested change from the original workout if you want to have two workouts a day.  Don=t attempt them unless you are able to still keep up with the regular workouts.  Let your body be the guide.

There are three workouts listed for each day.  The first one is for athletes who have at least one year of distance experience and are at a relatively high fitness level.  The second is for runners with some recent running/soccer background and a moderate fitness level.  The third workout listed is for those with little or no distance running background.  All of these workouts are for those who have completed the first three weeks of the training cycle.

DIRECTIONS TO FERNWOOD CAMPGROUND: 

Going east on Hwy 193: Go east past HAFB to Hwy 89.  Go south on 89 about 2 mile, then turn left (east) onto Valley View Drive.  Go south about .75 miles, then turn left on Fernwood Drive.  Follow Fernwood Drive until you come to a AT@ in the road (can=t go any further).  Turn right on Snoqualmie Drive.  Keep going until you reach the parking lot at the Fernwood trail head.

From Gentile Ave: Follow Gentile east to Hwy 89.  Go north on 89 to the stoplight at Cherry Lane (gas station and Grounds for Coffee are on the right).  Turn right onto Valley View Drive.  Go north for .50 miles.  Turn right onto Fernwood Drive.  Follow Fernwood Drive until you come to a AT@ in the road (can=t go any further).  Turn right on Snoqualmie Drive.  Keep going until you reach the parking lot at the Fernwood trail head.

DIRECTIONS TO JENSEN PARK

Follow Bluff Road south to about 3300 south.  The large park is located on the west side of Bluff Road.

 

PHASE I Part 2 - Foundation, Injury Prevention Training

June 18       10 x 500's @ RP with 500 recovery

8 x 500's @ RP with 500 recovery

6 x 500's @ RP with 500 recovery

Meet at Jensen Park @ 7:00 am

June 19        7 mile TR (45-60 minutes) [6 + 3]

5 mile TR (40-50 minutes)

4 mile TR (30-45 minutes)

June 20        5 mile TR (35-45) + strides [4 + 3]

4 mile TR (30-35) + strides

3 mile TR (20-30) + strides

June 21       8-10 mile TrR (50-70 minutes)

6 mile TrR (45-55 minutes)

5 mile TrR (40-50 minutes)

Meet at Syracuse HS @ 6:30 am or

Fernwood Campground @ 7:00 am

June 22        4 mile TR (30-35) + strides [3 + 3]

3 mile TR (25-30) + strides

3 mile TR (25-30) + strides

June 23          10 mile TR (70-80)

6 mile TR (50-60)

5 mile TR (45-55)

June 24          Day Off - Send in Mileage

June 25       8 mile TR (50-70) + strides

6 mile TR (40-55) + strides

5 mile TR (35-50) + strides

Meet at Jensen Park @ 7:00 am

June 26        6 mile TR (50-60) [4 + 4]

5 mile TR (45-55)

4 mile TR (30-40)

June 27        6 mile TR (40-55) [4 + 4]

5 mile TR (35-50)

4 mile TR (30-40)

June 28       8-10 mile TrR (50-70)

6 mile TrR (45-60)

4 mile TrR (30-45)

Meet at Syracuse HS @ 6:30 am or

Fernwood Campground @ 7:00 am

June 29        6 mile TR (40-55)                                         

5 mile TR (35-50)

4 mile TR (30-40)

June 30        Syracuse AScleroderma@ Race or

10 mile TR (70-80)

6 mile TR (50-60)

5 mile TR (45-55)

July 1           Day Off - Send in Mileage

July 2          8 mile TR (50-70) + strides [6 + 4]

6 mile TR (40-55) + strides

5 mile TR (35-50) + strides

Meet at Jensen Park @ 7:00 am

July 3           6 mile TR (60-70)

5 mile TR (55-65)

4 mile TR (50-60)

July 4          West Point 5K or

6 mile TR (40-50) + strides [4 + 3]

5 mile TR (35-45) + strides

4 mile TR (30-40) + strides

July 5          8 mile TrR (55-70)

6 mile TrR (45-60)

5 mile TrR (40-55)

Meet at Syracuse HS @ 6:30 am or

Fernwood Campground @ 7:00 am

July 6           5 mile TR (35-45) + strides [4 + 3]

4 mile TR (30-40) + strides

3 mile TR (25-30) + strides

July 7           10 mile TR (70-80)

8 mile TR (60-70)

6 mile TR (50-60)

July 8     Day Off - Send in Mileage

PHASE II Early Quality Training

July 9        4 mile TemR @ AT@ Pace

+ 6 x 500's @ 5k Date Pace

4 mile TemR @ AT@ Pace

+ 5 x 500's @ 5k Date Pace

3 mile TemR @ AT@ Pace

+ 4 x 500's @ 5k Date Pace

Meet at Jensen Park @ 7:00 am

July 10       6 mile TR (40-50) [4 + 4]

5 mile TR (35-45)

4 mile TR (30-40)

July 11       6 mile TR (40-50) + strides [4 + 3]

5 mile TR (35-45) + strides

4 mile TR (30-40) + strides

July 12      8-10 mile TrR (50-70)

7 mile TrR (50-65)

6 mile TrR (50-60)

Meet at Syracuse HS @ 6:30 am or

Fernwood Campground @ 7:00 am

New Schedules will be handed out at this workout.

$20 and Deseret News 10k Entry Form due.  The cost will be $38 after this date.

$50 High Altitude Deposit and Initial Permission Slip due July 12^th

HIGH ALTITUDE WAIVERS, A/B FORMS, and REMAINDER  OF $75 - $125 DUE JULY 26^th.

SET LOFTY GOALS!!

May 28 - June 19, 2012 Workouts

There are three workouts listed for each day.  The first is for athletes who have at least one year of distance experience and are at a relatively high fitness level.  The second is for runners with some recent running/soccer background and a moderate fitness level.  The third workout listed is for those with little or no distance running background.

KEYS AND SUGGESTIONS FOR YOUR WORKOUTS
1.    Remember to e-mail your workout logs by each Sunday even if you are not completing the entire workout schedule as outlined.  Send them to: rbuhrley@dsdmail.net   Also record them on the google.docs site.
2.    Don't increase your mileage too rapidly.  Maximum increase should be no more than a 10% each week.
3.    Run on the softest surfaces available.  This will help prevent shin splints and is easier for your legs to recover for the next workout.  Grass is great, as are trails, etc.
4.    Change sides of the road when running in an area with little traffic and wide shoulders.  That helps equalize the stress on the "downhill" side of your legs.
5.    Be as consistent as possible in the time you run.  It is tough on the body to run a hard workout in the evening and then come back the next morning with another hard one.
6.    If you decide to run two-a-days, just go every other day.  In other words, three workouts in two days.  Check with a coach first if you are interested in two-a-days.
7.    Warm up and down properly.  Jog, stretch, and do some basic running mechanic drills for 10-15 minutes before and 5-10 after each workout.  This is especially true if the workout is an intense one.
8.    Use a variety of routes and terrain (trails are good).  Try not to run the same route every day.
9.    You can substitute time for distance.  A 5 mile TR becomes a 40 minute TR if that is your normal pace.
10.    Cross-train when you suspect an injury or when you feel “hammered”.  Biking, swimming, “power hiking” are good forms of cross training.  KEY: try to keep the heart rate up close to the same level as when you are running.
11.    25-30% of your weekly mileage should come from your long run (usually Saturday if not racing that day).
12.    Incorporate some strength training into your routine.  There are several things you can do to help your strength level without having access to a gym, i.e. running hills, pushups, crunches, pull-ups, lunges, step-ups, etc.
13.    Have good training shoes.  Quality shoes help prevent injuries.  Striders in Layton will give you a discount and are also very knowledgeable about helping you select the right shoe.
14.    Find someone close to the same running ability to work out with.  That helps keep you motivated.
15.    WATCH WHAT YOU EAT!  Cut out junk food.  Keep hydrated.  It will help prevent injuries.
16.    Recruit!!  Find people new to the sport- encourage them to come to the workouts.
17.    Contact us anytime if you have questions concerning your workouts.  (775-0122 or rbuhrley@dsdmail.net), or (589-9949 or rwilcox@dsdmail.net) or (499-1487 or nutone993@aol.com).
18.    Challenge yourself, have fun, and be careful!!!
NOTE: For this first set of workouts, plan on meeting at Jensen Park Monday mornings at 7:00 am and Fernwood Campground at 7:00 am (or 6:30 am at Syracuse High if you need a ride) every Thursday morning.   We may lift weights at the high school after the run when schedules permit.

The next set of workouts will be handed out MONDAY, June 19th at the regular Jensen Park Workout.  From then on, we will continue to meet two-three times per week as a TEAM.

WORKOUT TERMS USED
TR= Training Run - This just means running at a fairly constant pace (check out Tables 3.1 and 3.2 to see what your pace should be) which is not so hard it will have you wheezing, gasping, etc.  Generally your heartrate should reach the 160-180 range during these runs.  It may be higher if it is hot, includes hills, etc.  These are your longest runs in terms of distance.
FR= Fartlek Run - This literally means "speed play".  In this type of workout you should vary your pace, terrain, etc.  When done properly, it is as hard of a workout as you will have.  Hilly trails, parks, etc. are good places for these, although the roads will do.

TempR= Tempo Run - This is a shorter run at a very hard, constant pace.  Your heartrate should get up into the 180-200 range for these workouts.
TrR= Trail Run - Use a variety of terrain, and watch out for turned ankles, rattlesnakes, etc.
Strides= 5-6 x 20-30 second runs at “fast and relaxed” pace using a quick turnover.  Concentrate on relaxation and good running technique.  DO NOT SPRINT!!
INT= Interval Workout - These workouts consist of running set distances or times at a certain pace with a set recovery in between each.  The recovery phase may be passive (easy walk, stretch, etc.) or active (fast walk, jogging, etc.), depending on the intensity desired.  These should not be included more than once a week during this phase of your training.

May 28    7 mile TrR (40-60 minutes)
    6 mile TrR (35-50 minutes)
    4 mile TrR (30-40 minutes)
OR Memorial Day Classic 5k at Jensen Park
May 29    6 mile TR (40-45 minutes)
    4 mile TR (30-35 minutes)
    3 mile TR (20-30 minutes)
May 30    5 mile TR (30-40 minutes)
    3 mile TR (25-30 minutes)
    2 mile TR (16-20 minutes)
May 31    7 mile TR (45-60 minutes)
    5 mile TR (35-50 minutes)
    4 mile TR (30-40 minutes)
June 1    5 mile TR (35-45 minutes)   
    3 mile TR (25-30 minutes)
    2 mile TR (16-20 minutes)
June 2    9 mile TR (60-70 minutes)
    6 mile TR (40-50 minutes)
    4 mile TR (30-40 minutes)
June 3    Day Off- Mail/e-mail Workouts

June 4    7 mile TR (45-55 minutes)
    6 mile TR (40-50 minutes)
    3 mile TR (20-30 minutes)
Meet at Jensen Park @ 7:00 am
June 5    6 mile TR (45-55 minutes)
    4 mile TR (35-50 minutes)
    3 mile TR (30-40 minutes)   
June 6    5 mile TR (30-35 minutes)
    3 mile TR (25-30 minutes)
    2 mile TR (16-20 minutes)
June 7    8 mile TrR (45-60 minutes)
    6 mile TrR (40-50 minutes)
    4 mile TrR (30-40 minutes)
Meet at Fernwood Campground @ 7:00 am
June 8    5 mile TR (30-40 minutes)
    3 mile TR (25-30 minutes)
    2 mile TR (16-20 minutes)
June 9    9 mile TR (60-70 minutes)
    6 mile TR (45-55 minutes)
    5 mile TR (40-50 minutes)
June 10    Day Off- Mail/e-mail Workouts

June 11    7 mile TR (45-55 minutes)
    5 mile TR (35-50 minutes)
    4 mile TR (30-40 minutes)
Meet at Jensen Park @ 7:00 am
June 12    7 mile TR (45-55 minutes)
    5 mile TR (40-50 minutes)
    4 mile TR (35-45 minutes)
June 13    6 mile TR (35-45 minutes)
    4 mile TR (30-35 minutes)
    3 mile TR (20-30 minutes)
June 14     8 mile TrR (50-60 minutes)
    6 mile TrR (45-55 minutes)
    5 mile TrR (40-50 minutes)
Meet at Fernwood Campground @ 7:00 am
June 15    4 mile TR (30-35 minutes)
    3 mile TR (25-30 minutes)
    2 mile TR (16-20 minutes)
June 16    9 mile TR (60-70 minutes) or
    6 mile TR (45-55 minutes)
    5 mile TR (40-50 minutes)
June 17    Day Off- Mail/e-mail Workouts

June 18    8 mile TR (55-70 minutes)
    6 mile TR (40-50 minutes)
    3 mile TR (20-30 minutes)
Meet at Jensen Park @ 7:00 am

PROGRAM BASICS AT THIS STAGE OF TRAINING-
Mondays, Tuesdays and Thursdays- Training Runs, Trail Runs
Wednesdays- Fartlek, Tempo and Hill Runs
Fridays- Short, Quicker Training Runs
Saturdays- Longest run of the week unless racing

DIRECTIONS TO FERNWOOD CAMPGROUND: 
Going east on Hwy 193: Go east past HAFB to Hwy 89.  Go south on 89 about ½ mile, then turn left (east) onto Valley View Drive.  Go south about .75 miles, then turn left on Fernwood Drive.  Follow Fernwood Drive until you come to a “T” in the road (can’t go any further).  Turn right on Snoqualmie Drive.  Keep going until you reach the parking lot at the Fernwood trail head.
From Gentile Ave: Follow Gentile east to Hwy 89.  Go north on 89 to the stoplight at Cherry Lane (gas station and Grounds for Coffee are on the right).  Turn right onto Valley View Drive.  Go north for .50 miles.  Turn right onto Fernwood Drive.  Follow Fernwood Drive until you come to a “T” in the road (can’t go any further).  Turn right on Snoqualmie Drive.  Keep going until you reach the parking lot at the Fernwood trail head.

DIRECTIONS TO JENSEN PARK
Follow Bluff Road south to about 3300 south.  The large park is located on the west side of Bluff Road.