Thank you to Sue for hosting a lovely post-run coffee at her home last week. It was so nice to get a chance to talk to those of you who could stay. I really encourage you all to try to make time to have a quick coffee/tea together after your runs – it is a great way to decompress and get to know each other better.
Photos from Big Ben
I am so sorry for the huge delay. I have finally gotten the photos from Big Ben onto Flickr where you can download them. Here is the link to the album: https://flic.kr/s/aHsmX3gaPZ Let me know if you have any issues with it.
London Winter 10K
The London Winter 10K is a race that many beginners have done in the past. It is a great way to get a taste of what the half will be like in terms of the crowds and energy. This year it is on Sunday 13 February 2022. This is NOT mandatory. However, it can be a good intermediate goal and is also a good way to experience what race day feels like. By race day, you will have run 10K on our Thursday runs so it will not be a stretch for you in terms of distance. However, it’s important to treat it like a training run and not like a race. We will talk more about it as the day approaches if some of you decide to run it. It is a fun race! I’ve heard that it might sell out so if you all can get motivated, you should go for it and sign up! https://www.londonwinterrun.co.uk Please feel to chat to any of your coaches about it. It can be great to all decide to do it together.
This Week and Future Runs
We have a jump up in time intervals this week but don’t be nervous – you can do it! You are all doing so well. If you are worried about the time, or feel tired during the run, just slow down. We’re not in a hurry!
We are going to throw in a few destination runs over the next few weeks to keep things interesting and give you ideas for where to run on your weekend and Tuesday runs. I know some of you need to get back for various things so we will alternate between loops and destinations and the destinations will aim to end at a tube stop for a quick exit.
Here is the tentative schedule:
4 Nov – loop back to SJW – Camden to Regent’s Park
11 Nov – destination – Covent Garden
18 Nov – loop back to SJW – Notting Hill
25 Nov – ASL Thanksgiving – some coaches may be here to run if others are, route TBD
2 Dec – holiday lights run (6 am start)9 Dec – destination – Green Park via Hyde Park
16 Dec – loop back to SJW
For the 2 destinations, we are ending where there is a good-sized place for coffee for those who can hang out a bit.
SAVE THE DATE
We will do our annual Holiday Lights run on Thursday 2 December. This is a very special run – we will leave at 6 am and run down to Oxford and Regent Streets and see the London holiday lights in all their glory. You can make it back home by 7:15 if you have a shorter run (often, the group split and those who want the full run for the week go a little longer). I want to give you enough time to make arrangements with your family if you have younger kids. This is a run that is not to be missed!
Adding A Run on the Weekend
I think some of you have started adding in an extra run on the weekend. This is the time for all of you to start doing that if you haven’t already. This will really help you continue to build your stamina and will make the runs during the week easier. 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 10 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. However, since it is shorter, you CAN go a bit faster, especially as we get further into the program. 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.
Eating Before the Run
Some of you have asked about eating before the run. In general, it is good to have something in your stomach before you run, but not too much. The key for all of you is to experiment. A little later, as we are running for longer, I will send a long, information-packed email put together by WRW’s founder, Paula, on the science and theory behind what to eat before and after a run. But I don’t think we need that level of detail yet. For now, you should be trying different things to see what works for you because everyone is different. Personally, I usually have a yogurt or a banana along with coffee and whole milk. It’s enough to keep my stomach from grumbling and will give me a little energy, but won’t sit like a lump. I know other runners like oatmeal or a smoothie or maybe half a bagel with cream cheese. The important thing is to have something. As we start to run longer, you will need a little more energy and it’s good to start trying things now.
Also, many of you will experience an increased appetite as a result of this training. That is normal. Many runners will say they didn’t lose a pound when they started running. Usually it’s because you’re hungrier with increased activity levels, so you eat more. Generally, women don’t lose or gain weight in training, but they have more energy, they can eat more and often digestive issues disappear. Plus, your body composition will change as you build your muscle.Let us know if you have any questions about any of this!
See you Thursday,
The route: Modified Camden/Mornington Crescent
Head towards the Charlbert entrance of Regent’s Park and get onto the canal towards Camden Lock where we cross the small, cobblestone bridge, exit the canal and turn right onto Camden High Street. Take the first right turn onto Jamestown Road and then the first left onto Arlington Road. Run straight down Arlington Road, make a slight right onto Mornington Crescent, follow it around and turn right onto Hampstead Road. Run down to Robert Street. Turn right on Robert for a few blocks and then a left on Albany Street and then the first right onto Chester Gate. Based on where you are in your timing, you can cut into and across the park or run on the Outer Circle of Regents Park until you get to the exit for Charlbert Street. Take Charlbert back up to St John’s Wood Terrace and then to Starbucks.