Hi Runners,

A massive CONGRATULATIONS to our Beginner group who ran to Canary Wharf on Thursday.  They started this journey in September by running one minute and walking two and in a few weeks they’ll run a half marathon!  I’m looking forward to celebrating together.  THANK YOU to their coaches Syma, Betsy and Bonnie!

We’ll done to everyone for getting in the 10-mile run last week. I know many of you had conflicts on Monday so you ran on Sunday or modified the route to loop back. That’s great.  The most important thing is to clock the mileage. For those of us who ran to Greenford, we were rewarded by running along a beautiful stretch of the canal. Once you pass the Wembley exit, it feels like you’re in the English countryside.

This week our long run is the Big Ben loop.  Remember, good training means not continually adding mileage. We’ll step back to 8 miles this week.  We ran this route in the fall and many of us took the tube home from Westminster.  I hope you’re proud of how far we’ve come this year!  We’re also done with our Speed training for the year. Wednesday we return to our standard tempo training with the Kensal Rise loop.  You should be running faster than the Monday long-run pace, but not as fast as our speed work.

Video Filming

Thanks for all your work to contribute to our annual video.  If you haven’t had a chance to be involved, we’ll be filming on Wed and Friday mornings.  Please join us- we want as many women as possible to be a part of the video so filming on those days will focus on those who have not attended a filming session yet. The video directors promise this will be easy, just wear normal running clothes.  Wednesday we will be filming as part of the normal run along the canal at the Puppet Barge.  Friday we need to do a few scenes at Starbucks before we start our run.  Thanks again for all your help!

Race Numbers

The race confirmation letters were emailed on Thursday by the race director. You need to print this letter and bring it with you.  If you didn’t receive it, check your SPAM folder.

Keep running,

Jane

ROUTES

LONG RUN – 8 miles

Monday 10 March

Big Ben and back

For this run we head to Hyde Park via the usual route and run along the eastern edge of the park to Hyde Park Corner, under the arch and down Constitution Hill.  Run passed the Victoria Memorial down the mall and enter St. James Park.  Run over the pond and out of the park, turning left onto Birdcage Walk and down into Parliament Square to Big Ben, then turn around and run the same route back to Starbucks.

SHORT RUN – 6 miles – This is a regular-paced run, there will be no more speed work leading up to the half-marathon

Wednesday, 12 March

Kensal Rise

The beginning of this run takes us along the canal to the west.  Please be aware of bikes along the canal and move into single file whenever you hear a ‘bike!’ shout.

Start out heading west on Circus Road, turn left on Grove End to St John’s Wood Road and go west working your way to the canal entrance on Blomfield.  Enter the canal heading west and run to the Ladbroke Grove exit.  Here we turn right and run over the bridge along Chamberlayne Road to Harvist Road. Turn right on Harvist, which turns into Brondesbury Road, and take that to Kilburn High Road/Maida Vale.  Turn right and follow Maida Vale to Hall Road where you turn left and run back to Starbucks. If you want to shorten this route, run west on the canal and turn back at your desired half-way point.

(The two mile mark is at the point on the canal when the Westway highway is over our heads.)

HILL RUN  The Heath

Friday 14 March

It’s Friday again, so everyone up Fitzjohn’s.  You can pick your distance and whatever you choose, there will certainly be someone else interested in running that distance.  All of these routes are on the website.

In addition, 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

6-7 miles:  The partial Heath route

8 miles:  The full Heath route

Click here for maps of all of the Heath routes

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