Beginners Week 20: 20 Jan 2016

Week 20??  Holy cow – how did we get here already?  You guys ROCK after last week’s full-on 60 minutes.  We coaches knew you could do it and you proved us right.  We hope it wasn’t as bad as you had feared.  We have one more week of 60 minutes and then we start moving that needle forward.

We have revised the training plan since the race is a week later than the original plan anticipated.  I am attaching it here.  You’ll see that we have noted the weeks that we will do some of our iconic training runs so mark your calendars!  Before then we will plan some good runs including one to Borough Market before ASL’s February break.  As always, if you have any questions about the training plan, please ask any of us!
In the meantime, let’s review those bullet points from last week:
  • You should be running 3 times per week now
  • The Tuesday run should be about 45 minutes and the weekend run should be about 30 minutes
  • It is OK to break up into smaller pace groups on your weekend and Tuesday runs but it is normal for pace groups to ebb and flow from week to week
  • Bring water for the Thursday runs
  • Eat something before the Thursday runs
  • The Thursday run is SLOW
I’ve added one on to the end – the Thursday run should be SLOW.  As we run for longer times, we will be puling all of you back a little.  Running slowly builds your body and muscles in a different way.  I will send our founder, Paula’s, lengthy description of that next week once we start lengthening – get ready.
Here’s our route for the week – a version of one of the regular runs we do in the M/W/F group – Kensal Rise:
Go out Circus/Hall/Sutherland until it hits Harrow.  Take a right on Harrow to the intersection with Elgin.  Go left over the bridge and enter the canal. Go west on the canal and exit at Ladbroke Grove.  Take a right and run to Kilburn Lane where you go right and follow the road as it becomes Carlton Vale then Carlton Hill.  Go right on Abbey Road and left on Hall back to Starbucks.

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See you on Thursday!