18 – 22 September 2017 Running Info

It was another great week of running! Keep up the good work! This week we return to some of our classic routes that offer lots of options in terms of mileage. Monday is Hyde Park, Wednesday is The Wall and Friday is the The Heath. For the new folks, please let me know if you have any questions or need any help finding a pace group.
London Weather
London weather is very changeable and we get lots of days that include clouds, showers and sun. Don’t let a bad forecast discourage you from running. If you wait for the perfect day, you’d never get out the door. We had many days last year where the forecast was for rain, but it didn’t actually start raining until we were finished with our run. Plan in your schedule that you are going to run regardless of the weather. In any case, it does make sense to invest in a good breathable running jacket for wet weather.
Why Should Long Runs Be Slower?
For a great answer to that question, read the following Runner’s World article that gives a clear, concise summary of the science behind training with a slower, long run. We’ll return to this concept a few times throughout the year. When you tackle a new distance, your mile pace should be 45 – 90 seconds slower than your race pace. “When we overload the body in gradual, incremental increases, it responds positively by becoming stronger. If we overload the body too rapidly or too heavily too soon, it doesn’t have time to adapt and we risk poor performance, injury, illness and/or mental burnout.” Long slow runs also help build Mitochondria. They are the “powerhouse” of the cell because they are responsible for producing the energy required for muscle contraction. All important stuff if you want to run an endurance race! Right now during the early fall, we’re not worrying too much about race pace and training pace. The most important thing is to run, build up your fitness, get to know the people in the group and have fun! In general, you should be running at a pace that enables you to comfortably chat and have a conversation. Next week we’ll be sharing more information about the pace groups. The pace groups will play an important role in our training schedule when we start to gradually tick up the mileage and when we’ll be doing our long slower runs.
Be Careful
I know we’re all tempted to dash across the street to stay with the group. Please be careful! In the past, we had a runner hit by a motorcycle and we also had a runner hit by a car (on a weekend run). They were both OK, thank goodness, but I’m reminding you that in London you can’t depend on the traffic to stop for you. Also be mindful of pedestrians and bikes. We are a big group and we’re often running on narrow sidewalks. If you notice that a pedestrian has stopped and stepped to the side to let you pass, please remember to say “Thank You.”
Fall Half Marathon
A quick reminder to please email [email protected] if you are planning to run a fall half marathon so we can connect you with the other women also running.
Keep running,
Jane
ROUTES

Monday 18 September – Hyde Park 5, 6, 6.5 or 8 milesWe start from Barclays and run down Circus Road and turn left on Grove End/ Lisson Grove. Cross diagonally at the light to be on the west side of the street. Cross over Marylebone Rd (now you’re on Seymour Pl) and run until the road ends. Turn right on Seymour St, cross Edgware Rd, and turn left at the next street (Stanhope Pl). Cross into Hyde Park, cross over the Carriage Rd and you’re ready to go.

Hyde Park 5 miles
With this route, you run straight when you enter the park and turn left when the path ends.  Turn left again at Hyde Park Corner and head back up along the eastern edge of the park before exiting at the Upper Brook St/Animals of War exit.

Hyde Park 6 miles
Here, you turn right at the silver sphere after entering the park.  Turn left when you get to N Carriage Rd and run down to the Serpentine.  Turn right and then left to run over the bridge.  Turn left to run along the Serpentine  Turn left again at the end of the Serpentine and head back up along the eastern edge of the park before exiting at the Upper Brook St/Animals of War exit.

Hyde Park 6.5 miles
Like the 6 miler above, you turn right at the silver sphere after entering the park.  Cross over N Carriage Rd and turn left just after the Italian Gardens.  Run along the water (it turns into the Serpentine) and turn right at the end to run along the southern edge of the park.  Then turn left and head back up along the eastern edge of the park before exiting at the Upper Brook St/Animals of War exit.

Hyde Park 8 miles
This run takes you around the periphery of the park.  As before, you turn right at the silver sphere after entering the park.  Cross over N Carriage Rd and keep going until the end of the park.  Turn left to run along the edge.  Just keep turning left until you’re heading  back up along the eastern edge of the park.  Exit at Upper Brook St/Animals of War Memorial.

Wednesday 20 September – The Wall (6 miles)
We head down towards Regents Park, then enter the canal at the Charlbert entrance and run east [left] cutting through Camden Lock Market until we run out of canal path at Islington.  Touch the canal boat tunnel wall—this is The Wall!—then turn around and re-trace your steps back to SJW.  You can turn around before the Wall if you want to have a shorter run.

Friday 22 September – Heath Pergola (6.3 miles)
This is a new and improved version of the run we did in April.  It is slightly longer but clearer and provides a full “run” of the Pergola. Enjoy!

Head out from Barclays to Avenue Road, then up Fitzjohn’s per all the Heath routes.

Continue past Hampstead Tube Station all the way to the roundabout just beyond Whitestone Pond.  At the roundabout, use the pedestrian crossings to cross counterclockwise over to New End Way to Jack Straws Castle (now a personal training gym) and continue past the parking lot entrance and past the bus stop to turn left onto a small street called Inverforth Close.  A short way down, there is a trail to the right with a green barrier gate and a sign that says  “The Hill Garden.” Here are pictures of the trail:

Follow this trail until you come to an entrance on the left for “The Hill Garden and Pergola”, enter it and go to the right around the big bushes.  You will see a beautiful reflecting pool.  Run alongside it and up the stairs-you are on the Pergola!  Run or walk the length of the Pergola.  Don’t forget to look at the beautiful views, admire the flowers and take a pic or two. Please be considerate and don’t run if others are walking the Pergola as it isn’t very cool to run the Pergola if others are also viewing from it (you’ll understand when you see it).

When you have are finished with your Pergola time and reached the far end, take the stairs down and turn left to run on the wide trail back to New End Road, turning right to run by Jack Straws Castle (the gym) and then crossing left at the pedestrian crosswalks by the roundabout to put you back on the standard Heath route.  Turn left from the crosswalk and then right to enter the Heath.  Run the wide path as usual but don’t turn left to run up Parliament Hill.  Instead, veer right at that juncture and follow the trail across the ponds.  After the ponds, the trail veers left and shortly after there is an opportunity to take a right turn on the intersecting trail that heads towards E. Heath Rd (taking you next to the fields used for the Art Fair, parking etc at different times of the year.). Cross E. Heath Rd at the pedestrian crossing, then run on Downshire Hill Rd to Haverstock Hill Rd.  Turn Left on Haverstock Hill, running home the usual way (turn right on Belsize Ave, left on Lancaster Grove, right on Crossfield, right on Adamson, then cut through the Swiss Cottage public area by the Hampstead Theatre, turning onto Fitzjohns to St Johns Wood Park Rd to St Johns Wood Terrace and then to Starbucks).

NOTES: 1.  You can lengthen this run by choosing to run up Parliament Hill and then run by the usual Royal Free route.  2.  You can always take Belsize Ave directly to Fitzjohns and bypass the several turns though this route has more traffic fumes.

If you are not up for a hill run yet, no problem, just let us know. Every week there are a group of women who prefer to do a flat run. We can help make sure that you find each other.

4 miles:  A great way to ease into running the hill. Run up to the Hampstead tube station and back.
5 miles: The Betsy Route
6-7miles:  The partial Heath route OR the Reverse Heath Route
7.5 miles: The Highgate route
8 miles:  The full Heath route

Posted in: MWF