Another great run, everyone!  I hope you are all feeling good and ready to tackle another increase in mileage this week.  You all just have 2 more long runs before the half – you can DO THIS!  And I am SO THRILLED to be able to legally run in larger groups this week.  YAY!!!
Remember, if anything is hurting, please please please go see a professional for advice.  While I know we all want to be able to run the half, we don’t want you to end up doing something not good to your body just to make it through the half.  It’s not worth it!!

The Schedule
Week 31 April 1 –  Canada Water – 10 miles
Week 32 Apr 8 – April  break – 6 miles
Week 33 Apr 15 – Kew Gardens – 11 miles
Week 34 Apr 22 – TBD – 7-8 miles
Week 35 Apr 29 – RACE DAY!
Continue to do 45 min on the weekend and 60 min on Tuesdays!

This Week
This week and for Kew, we will plan to take our gels while running.  We need to practice – we do not plan to stop to take the gels during the race.  Sometimes the gel packaging can be tricky – so just resort to pulling the tab off with your teeth if you have to.  This is why we practice 🙂  We will take the gels about 70-80 min into the run.  At this point, hopefully you have identified some gels that you like.  If you haven’t already, please plan to purchase some this week so you have your own supply.  I do have extra gels and will bring some with me this week for anyone who wants to try something new or doesn’t have her own yet.
OK – for the run, don’t forget:

• eat something before the run
• bring water
• bring a gel if you have one
• bring your Oyster card/contactless

As usual, I will put the call out for who can run on Thursday on the What’sApp and then will assign groups.  My hope is to start a little earlier this week but to do the same idea of spacing out groups based on pace.
Canada Water (10.3 miles)
RunGo:  https://routes.rungoapp.com/route/6wwqUXZOx5

This route takes us along the Thames Path past Borough Market and Tower Bridge to Canada Water tube station (Jubilee line) in Rotherhithe. Head to Hyde Park in the usual manner. At the park, cross North Carriage Road, turn right at the silver sphere, and left just after the Italian Gardens, keeping the Serpentine to your left. Turn right at the end of the Serpentine to run along the southern edge of the park to Hyde Park Corner. Proceed towards Borough Market – past Buckingham Palace and Big Ben, across Westminster Bridge, and left along the Thames Path to the Golden Hinde. Follow the walkway to the right of the Golden Hinde and at the junction with Southwark Cathedral, turn sharply left and follow Montague Close, passing through the tunnel. You are now on Tooley Street. Shortly, you will see the “Number 1” bar on the right and a London map sign on the sidewalk – turn left here (photo below)

Turn right at the end of the passage – you are back on the river. Run under Tower Bridge, turn left down the tiny alley called “Maggie Blake’s Cause” (photo below), then right at the river. If you look behind you, you will see Tower Bridge – we don’t usually get this view!

Turn right off the river at Maguire Street (between the Ask Italian restuarant and the Blue Print Cafe). Turn left on Shad Thames and follow Shad Thames until it ends, then turn left on Jamaica Road. After a short stretch on this busy road take a left into George Row (directly opposite the Tesco Metro on the other side of Jamaica Road. The road sign for George Row is hard to see, so keep your eye out for the Tesco.) Follow George Row for a few blocks, heading back towards the river, then turn right onto Chambers Street. After the Thames Water building site on the left take the next left onto Loftie Street, then right at Bermondsey Wall East. Continue along Bermondsey Wall East – you’ll see glimpses of the river to your left. If in doubt, the black Thames Path/Rotherhithe Village signs point the general direction. Go straight through a narrow passage (see photo below) to reach the historic heart of Rotherhithe where the road turns into Rotherhithe Street.

You will soon see a small burial ground on your right, where Christopher Jones, the captain of the Mayflower, is buried. Then on the left you’ll pass The Mayflower pub, named in honor of his ship. Continue along Rotherhithe Street until you come to a red metal bridge — turn right immediately before the bridge and go down the path alongside a canal, keeping the water to your left. (photo below)

At Salter St, cross the road and follow the path with the water on your left, and continue alongside the water/canal until you reach a large open area with Canada Water station (Jubilee Line) to your right and the Canada Water library in front of you. This is the end of the route, you made it!

There is a coffee shop to the left called Mouse Tail Coffee Stories if you need a little something after the long run!