Hi everyone,
GREAT job on Thursday with 90 minutes. Can you believe you guys ran 7 miles? 7 MILES!! You all continue to amaze me with your determination and support for each other.
OK – this week, you are increasing your non-Thursday run times. I am hoping you did 45 minutes this weekend. Tuesday you should do 60 minutes. We will do 60 again on Thursday together.
Several of you are running the Winter 10K next Sunday. For those that do, you should do a leisurely 45 minutes for next Tuesday (so you are basically swapping your 60 minute and 45 minute runs). So you would do:
- 60 minutes this Tuesday (30 Jan)
- 60 minutes Thursday (1 Feb)
- 70ish minutes Sunday at the race
- 45 minutes EASY PACE Tuesday (6 Feb)
- 100 minutes Thursday (8 Feb)
Just some thoughts about the 10K – don’t stress about it as a race – treat it as another training opportunity where you can get that feeling of energy that comes from the racers and also witness the mass of bodies at the start and how you will likely not move very quickly at the beginning. Don’t push yourselves too much – we don’t want any injuries! [Note – we had two beginners injure themselves last year – so BE CAREFUL!] You may feel great that morning or you may not – every race day is different. So if you’re feeling tired, slow down. You have all run this distance before so you know you can do it. The most important thing is to have fun!
I want to remind you all to eat something before the Thursday runs. Now is the time to figure out what works for you from an energy perspective. Next week, we will talk about fueling during longer runs and the race, but part of fueling is eating ahead of time.
Also, please please listen to your body. If something is hurting, get a foam roller and/or go see a physio. Do it NOW. Most things can be dealt with if you start early enough. I want no runner to be hobbling!
Finally, next week is ASL parent-teacher conferences. We are looking into being able to do two coach-led runs next week depending on coach and runner availability. If you cannot do the regular Thursday time, would you be able to do Friday instead?
This week’s route:
Start out on Circus Rd to Hall Rd. Just past Randolph Ave, go left onto Warrington Crescent and at the Warwick Ave tube, turn right onto Clifton Villas. Left onto Blomfield Rd and then right onto Westbourne Terrace Rd over the canal and under the Westway to Westbourne Bridge/Westbourne Terrace. Keep right onto Sussex Gardens to Lancaster Terrace. Enter Hyde Park at the Italian Gardens and run so the fountains are on your left. Keep to the path closest to the water, run under the bridge and hook around to the right at the Princess Diana Memorial Fountain to go up to the road. Turn right to run across the bridge and go diagonally across the park to Speakers Corner. Turn right and then left past the Animals in War Memorial. Cross Park Lane and turn left at the next street, Park St. Run up this street as it becomes Gloucester Rd and turn left when it ends at Park Rd. Run up Park Rd to St John’s Wood High St and Starbucks.
