2016-17 Beginners Week 27

Hi everyone!

I am looking forward to seeing your smiling faces tomorrow morning for our Canary Wharf run.  It’s going to be great!
A quick note – you probably saw the request Jane sent out about seating at Sunday’s post-race dinner.  Just so you know, the beginners will all be seated together with the coaches.  The email goes to everyone going on the trip automatically – I just wanted to make sure you all knew the drill.
Before we begin our run, there will be some filming for the race video that should take just 5 minutes.  I believe this is with all of the runners who happen to be running tomorrow, not just the beginners.
OK – for the run, don’t forget:
  • eat something before the run
  • bring water
  • bring a gel if you have one
  • bring your Oyster card
  • bring money/credit card for margaritas and breakfast burritos!
If there are any gels left (which I assume there are), we will bring them in case you haven’t had a chance to get your own yet.
As with last week’s run, we will split into pace groups at the start but the groups will be fluid – if you feel like you want to slow down, there will be a group just behind.  Also, note that this run is a run to Canary regardless of the time.  It is an estimated 120 minutes but if you get there a bit sooner or a bit later, that is OK.  Our training is now more about the distance, not the time, and the time is just a guideline.  We will take our gels about 70-80 minutes into the run, roughly around the Victoria Park area.  And we will see if we can take them while continuing to run…
A quick note about the route – there is work happening along the canal towards Canary so we will have to get off and get back on.  It’s pretty straightforward, I just wanted you to be aware.
Exit the canal at Camden Road, which is where the canal is now blocked. Turn left on Camden High Street and then make your first right. On the map, this is Castlehaven Road which becomes Harley Road but it is not well marked on the street. Turn right on Kentish Town Road. You can reenter the canal at the Kentish Town Rd bridge. There is a small unmarked entrance to return to the canal along the construction boards.
Canary Wharf route
Section One – Canal to the Wall
The route starts out as the Wall.  Run along Prince Albert Road to join the canal at Charlbert Street.  Run along the canal for approximately 3 miles until the canal pathway ends at the famous “Wall.”  [with the detour above]

Section Two – Angel Roads
We need to run through the Angel neighbourhood until we can re-enter the canal path.   At the wall follow the ramp up to Muriel Street.  Take a right and then an almost immediate left up a path that winds between the apartment buildings.  See the picture below for the entrance to the path.

Keep going straight on the path and it will become Maygood Street.  When you get to the intersection of a main road (Barnsbury Road) turn right.  Run until you make the second left onto Chapel Market.  (There is a metal archway saying Chapel Market and a zebra crossing at the intersection.)  Follow Chapel Market until the end.  (NB:  There is a public Ladies Room at the end of White Conduit Street, which intersects with Chapel Market about midway.)  Turn right at Liverpool Street to the major road Upper Street.  Cross Upper Street and turn left.  (NB:  Angel Tube Station is to your right if you are going home from here.)  Make your first right at Duncan Street and follow until the end.  The entrance to the canal path will be directly in front of you.  Go straight along the canal (NOT a sharp right turn.)

Section Three – Canal to Limehouse Basin
We run for about 4 miles following the canal path past Victoria Park to the Limehouse Basin.  We exit the canal path at the wire looking bridge – see picture below – and take the brown brick steps up to the left.

Section Four – Limehouse Basin to Canary Wharf
At the top of the brick steps, go straight.  At the Limehouse Gallery and Bronze Age shop turn right.  Run along the water until you reach the second metal foot-bridge leading to a park.  Cross the bridge and run through the park.  After the park, you’ll run straight, under an arch and the water will be on your right.  Run with the water on your right until you see the long flight of steps next to Royal China – see picture below.  You’re almost there!  Only a third of a mile remaining!

Run up the steps and straight ahead, through the small park to India Drive and then veer slightly right along Cabot Square.  You’re heading for the big skyscraper building in front of you.  Stop when you see the sign for the Canary Wharf DLR Station at the ‘mall’ entrance on the South Colonnade.  We’ll meet at the Starbucks inside the building, just right of the entrance.  After a much earned coffee, we’ll head to the Canary Wharf Tube station [Jubilee Line] and tube it home to SJW.  Congratulations!

2016-17 Beginners Week 26

Welcome back!

I hope you all had a great break.  Julie, Krishna, Sue, Meg and I had a great run in the Heath on Thursday.  It’s such a nice place to run.
We have a few housekeeping things to start with this week.
WRW Video Filming this Wednesday, 9 am in Regents Park
Sorry for this last minute notice, but this Wednesday, the group who is in charge of making the video for our celebratory dinner on Sunday night would like to film as many of the WRW runners as possible this Wednesday.  It will be right after the regular WRW group run.  If there is any way you can make it, it would be great because we want EVERYONE to be in this part if possible (even if you’re not coming on the trip).  The group is meeting at 9 am at the entrance to Regents Park from Charlbert Street where the benches are in the park.
Warsaw Photo Directory
If you are coming to Warsaw and haven’t sent me your photo and other information for the photo directory, please do.  I’m not sure who has or hasn’t – I’ll start hunting people down in a week or so, but it would be great if I don’t have to hunt you 🙂
We’re coming into the final stretch
I know you all know this, but we have just over a month until race day and we have 3 longs runs left.  You all are amazing and you ALL can do this.  Don’t worry about the times and the distances – they are long but we are in this together and we will DO THIS!
The rest of the schedule:
Week 26 – 23 Feb – 110 min = Wembley
Week 27 – 1 Mar – 120 min = Canary Wharf [NOTE – WEDNESDAY]
Week 28 – 9 Mar – 90 min = TBD
Week 29 – 16 Mar – 130 min = Kew Gardens
Week 30 – 23 Mar – 45 min = easy run through Regents Park
Don’t forget – your Tuesday runs are now 60 min long and the weekend run is 45 mins.
This week’s run
Unfortunately, I am not going to be with you on Thursday.  I am going to St. Louis to help my parents with their downsize move from a house to a condo.  I am very sad to miss this run to Wembley because it is one of my favorites.  There are many people who do not love this run as much as I do so I am going to tell you why I like it and next week you can tell me your own opinions of it (because we’ll have a nice long time to chat on our way to Canary Wharf…)
Why I like the Wembley run:
1) You see many sides of London along the canal
Some runners complain that parts of the canal are very ugly.  This is true.  However, I enjoy seeing the transition from city and the older buildings along the canal and newer gentrified condos to the industrial parts to the country parts, with glimpses of Wembley Stadium along the way.  I feel like it’s the real London – many sides, not always so pretty but always something to look at.  And as you keep going, it changes.
2) You see a part of London you otherwise wouldn’t – Wembley
No, not the stadium but the streets.  There is a large Hindu population and there are many shops with brightly coloured saris and trinkets that are fun to look at.  And there is an amazing Hindu temple that was built in 2010 that took 14 years to build from stone from India.  It is incredible.  Look for it on the left hand side of the street.
3) It has a long, uninterrupted stretch of canal running
Once we get on the canal, we run for about 6 miles.  I believe this will be the longest stretch of uninterrupted running you will have had so far.  One of the things that makes me love this run is that it was on this part of the run in my beginner year that I had a running epiphany – I felt like I could just keep running forever.  I think I had settled into that pace where you feel good, you feel like you’re just cooking along and you can chat and run and all is good.  I hadn’t really felt like that before and it was a great feeling.  Some of you may have already had that feeling, some may never get it, but having a nice long uninterrupted stretch may put you in a similar place.  I hope so!
4) You get to say you ran to Wembley!
Most people have heard of Wembley.  And people in London know it’s a ways out.  So it’s fun to be able to say you ran there – so impressive!
So I hope you all have a FANTASTIC run this Thursday and I look forward to hearing all about it next week.
Reminder – we will be bringing the gels again this Thursday.  Bring water!  Try a different gel and then go out and purchase a few of your own.  We will keep bringing our stash until it runs out but you will need gels for Canary Wharf and Kew as well as the race.  You will want to have two for the race just in case.
The route
Start out heading west on Circus Road, turn left on Grove End to St John’s Wood Road and go west, turning left on Cunningham then right on Aberdeen to work your way to the canal entrance on Blomfield. Continue out the canal and exit at Alperton, see photo below, not quite 7 miles in. Turn right at the top of the stairs, cross the bridge and take the first right onto Ealing Road. Just after the turn you’ll see the Alperton station on your left. Follow Ealing Road to the High Road and turn right. You’ll see Wembley Central on your right for the 8-mile route. For 9 miles, continue until you make a left on Park Lane which becomes Wembley Park Drive. Continue past the turn off to the stadium on the right and up to Wembley Park Tube Station.

Here’s a photo of the exit off the canal:

2016-17 Beginners Week 24

Hello Amazing Beginners!
As I start to write this, you are just finishing the winter 10K.  It looks like the weather was kind to you – cool, no rain.  I hope you all had fun and got to experience what being in an adrenalin-fueled crowd is like.  We can’t wait to hear all about it on Thursday!

This email is going to be a bit long – sorry – so please bear with me and read as much as you can.

New Shoes?
If you are feeling like your shoes are getting old, NOW is the time to replace them.  You want to be able to fully break them in before the race.  Don’t feel that you have to get new shoes – if you are feeling good in yours, it’s fine.  You just don’t want to get new ones a week or two before the race.  When I get new shoes, I generally run a shorter run in them first just to make sure they don’t give me any problems.  I’ve definitely had shoes in the past that throw me off a little and cause some niggles.  They always break in, but it takes time and you want to make sure they are fully broken in by the race.

Tuesday’s Run
I know Tamar has already told you but take it easy on this Tuesday’s run.  You will want to get out there, but run for just 30 minutes and run SLOWLY!  The purpose of Tuesday’s run is to just get your legs moving a bit.  You have a long run on Thursday and with today’s race, you don’t want to push your muscles too much.

Next week – ASL break week
Next week is a rest week to let your body recover from the work it has been doing to build up your muscles.  The schedule has you running 60 minutes on Thursday.  You’re also supposed to now be running 60 minutes on Tuesday.  If you can’t run because you’re off on a ski slope, it’s OK.  But if you can, try to get a least a couple of runs in even if only for 30 minutes.  I will be here over break and would be happy to run with anyone who would like to on Thursday – just let me know.

This week – gels!
This week we are going to try gels on the run.  Gels are basically carbohydrates to give you body some extra fuel during the race.  For the most part, we train in a way to teach our body to use fat as a fuel.  Fat is easier to access as an energy source and requires less fine-tuning in terms of timing carb intake during exercise.  Our bodies have about 1000-1200 “easy access” calories available which will get most ladies about 10-11 miles (depending on their weight and fitness level).  After that we will use gels (carbs) to fuel that last 2-3 miles of the half-marathon.  We, your coaches, will tell you when you should take the gel.  We will plan to use them on our longer runs going forward so we get used to taking them – we don’t want anything “new” on race day to throw us off!  On Thursday, we will bring a bunch of gels that you can sample.  You can try different flavors and brands and decide what you like (it may be helpful to keep the packet if you like it so you remember it).  Then you can buy some either online or at running stores.  In general, gels don’t taste great but they will either give you a boost after about 6 – 8 minutes or, if you’re like me, they will keep you from losing energy.
Some of the gels we have are called isotonic and have more liquid so you may not need water with them.  Others are more like the consistency of jam and you’ll want water to wash it down.  So please please bring your water with you.

Places to buy gels:
Runners Need stores or runnersneed.com (individual GU, SIS, TORQ, Shot Bloks, sport jelly beans)
sweatshop.co.uk  (you can buy individual GU gels here)
amazon.co.uk  (may only be available in boxes but you could share with others in the group)

Ocado (Clif Shot Bloks, SIS isotonic gels)

Route this week
We were originally scheduled to do Big Ben and Back this week but given how far you all went last week for 90 minutes, we need a slightly longer route just to keep up with you!  We are doing a modified Notting Hill route that takes us east along the canal to Ladbroke Grove.  Turn left on Elgin Crescent.  At the end, turn right onto Ledbury Rd.  Run 2 blocks and turn left on Westbourne Grove.  Turn right on Inverness Terrace (just after Queensway), cross Bayswater Rd and enter Hyde Park.  Turn left in the park and run to Speakers Corner and then around to the Animals in War memorial.  Head home the usual way.  If there is still time remaining when you get to Regent’s Park, turn into the park at the mosque and head in past the boats, over the wooden bridge and then left to head out at the Charlbert Rd exit.