2019-20 Beginners Week 9

What a great run!  Big Ben (or I guess we should call it the scaffolding tower that was Big Ben) is done and dusted.  That run was a huge milestone and you all did it with smiles on your faces.  Remember when you said you couldn’t imagine running all the way there?  On top of that, we had a pretty big jump up in running time – we went from 28 to 36 total minutes and from 5 to 7 minute segments.  Great job!  Hopefully you can repeat the run on Tuesday for those of you who missed it on Thursday.  If you do, take a photo and send it!  

This week is parent/teacher conferences at ASL.  Most of the coaches can run at the regular time so I’m hoping many of you will be able to join us.  If not, use the What’sApp group to see who else is around either in the afternoon or on Friday morning to get together.

This week, the running segments are not too different from last week – just a few more 7 minute ones.  We will loop back to Barclays to get you back home to kids quickly if you need to.  

Stretching/Rolling Equipment
I promised to send out links to some of the stretching/rolling paraphernalia we talked about at the beginner coffee.

Foam Roller – Something basic, like this:  https://www.amazon.co.uk/Maximo-Fitness-Superior-Instructions-Included/dp/B06Y97NVKZ/ref=cts_sp_1_vtp  (mine is 45 cm,  not 90 but I’m sure either is fine).  Use it on your IT band.  Search YouTube for videos on how to roll.  Melissa has a thicker one (that she showed you) that is better for lower back.

This is the slant board that Dinae talked about.  She has it in her bathroom and stands on it whenever she is at the sink to help stretch your calves.https://www.amazon.co.uk/dp/B00HVJRSQM/ref=cm_sw_r_sms_c_api_i_tijODbNX5EZBR

Trigger point balls – either spiky or not:https://www.amazon.co.uk/Fitness-Mad-Trigger-Massage-Multicolour/dp/B00BJJZN94/ref=sr_1_3?crid=1DIQCCDJ4DIHA&dchild=1&keywords=pressure+point+balls&psc=1&qid=1571602752&s=sports&sprefix=pressure+point+%2Csports%2C128&sr=1-3https://www.amazon.co.uk/ResultSport®-Pack-Reflexology-Myofasical-Environmental/dp/B00CCPNDWI/ref=sr_1_7?crid=1DIQCCDJ4DIHA&dchild=1&keywords=pressure+point+balls&psc=1&qid=1571602752&s=sports&sprefix=pressure+point+%2Csports%2C128&sr=1-7

Weekend Running
Some of you have asked about running a bit on the weekends.  It would be good to start that in a week or so.  In general, you don’t want to run a longer segment on the weekend than we are doing during the week – so if you ran next weekend, it shouldn’t have segments longer than 7 minutes.  The run should be no more than 30-35 total minutes including walk time.  Pay attention to your pace, too, so you don’t go too fast.  Your muscles have been building so you can add that third run, but we don’t want you to push too much and get injured.  As we run longer segments, it will become more important to have that extra run on the weekend so the longer runs during the week aren’t so tiring.

Here is the route for the week:
Cross Wellington and head down Circus Road.  Go left on Grove End to St. John’s Wood Road. Take a right on Grove End then a left on Cunningham Place.  Go right on Aberdeen Place and follow the road to the canal entrance on Blomfield.  Go west on the canal and exit at Harrow Rd.  Cross the canal on Harrow then go right on Sutherland to Castellain.  Take a left and run to Paddington Rec, entering at the Moorhead Road Gate.  Run through Paddington exiting at Carlton Vale.  Go right on Carlton Vale, right on Hamilton Terrace, and left on Hall back to Barclays.

Week 9 beginner