Hi all,

We’ve got a great long run to Wembley this week with options for 7, 8 or 9 miles.  We head west along the canal for 7 miles.  We quickly lose the bike traffic and there are parts of the route that are urban and others that are very rural.  It is an interesting slice of modern London.  (The only tricky part is knowing when to exit the canal.  Check out the photo and directions below – you’re looking for a big “243 Ealing Road” sign.)  If you have been following the gradual training schedule and building a base of 5-6 mile runs, this week you need to do 7 miles.  (Don’t be tempted to run 7 if you haven’t run in awhile, mileage increase should always be gradual).  If you have a few 7 mile runs under your belt, think about running 8 or 9.  The good news is that the route is the same, you can decide which tube to take home based on how you are feeling on the day.  The destination runs take a bit longer, but they’re worth it to prevent boredom.  Running a new route can add a spark to your training!

THANK YOU to Starbucks!

The holiday time of year is here and we’ll be organising a gift for the employees at our local St. John’s Wood Starbucks.  We’re suggesting a £10 donation but feel free to give whatever you would like.  We’ll also be donating some home-baked goodies.  Give your donation, in an envelope with your name, to Bonnie, Syma, Betsy or me.  Please email Bonnie Bandeen ([email protected]) if you would like to contribute baked treats.  We’ll give the gift to Starbucks on Wed Dec. 18 so please get your gift to us soon if you would like to participate.

German Trip – Update

We had an outstanding response to our money collection and t-shirt distribution last week.  THANK YOU!  This is going to be a fantastic trip!

Keep running!

Jane

ROUTES

LONG RUN – 8 or 9 miles

Monday 9 December (9s and 10s)

Wednesday 11 December (11s and 12s)

This week we have 7 miles on the gradual training plan and 8-9 miles on the standard training plan.

7 miles (Alperton Tube Station)

8 miles (Wembley Central Tube Station)

9 miles (Wembley Park Tube Station)

Wembley

This is a great run – we go out the Canal to the west almost the entire way. No lights and soft on the knees! Continue out the canal and exit at Alperton.  (See photo below).  Turn right at the top of the stairs and your first right again onto Ealing Road.  Just after the turn you’ll see the Alperton station on your left for the 7-mile route. 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 stadium and to the Wembley Park Tube Station.

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

TEMPO RUN – 6.75 miles

Monday 9 December (11s and 12s)

Wednesday 11 December (9s and 10s)

Notting Hill

Run out the canal to the west and exit at Ladbroke Grove.  Run to Elgin Crescent and make a left.  Continue to Ledbury and go right and then left at Westbourne Grove.  Run down Westbourne Grove over Bishop’s Bridge and down the steps into Sheldon Square.  Go back along the canal and out where you entered and back to Starbucks.

Friday 13 December – The Heath

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.

______________________________________

Website:  https://womenrunningtheworld.commm

Facebook Group:  Women Running The World (request to join)

Email: [email protected]