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3 3 February Note

February 3, 2013March 20, 2016
 
 
Hello Beginner Runners, On Thursday, there are a number of conflicts at ASL (3rd, 4th and 8th grade???). So, we’ll be doing one run at the regular time - 8:15am and another one at 11:30. The route will be the same for both runs. The 8:15 run will have all the coaches - the 11:30 run is just me (so if you don’t have a conflict, please run at 8:15). Last week, many of you found that run difficult. It was a tough one. We had a lot of non-stop running without mini-breaks at street crossings. This week is more of a mix (see the map to the right). The first 20 minutes or so we’ll be on the canal to Camden, then we’ll be doing a lot of street running on pedestrian-filled sidewalks, then we’ll do a segment in the parks before finishing on Baker Street at EAT. Normally that location of EAT has plenty of seating for anyone who wants to stay for a coffee. On this route, the street running could be a bit frustrating avoiding pedestrians. Actually this is great practice for us for race day. The start of the race will be crowded and people will be passing us (and we’ll be passing people). There’s no better practice than the streets of London during the morning commute! I’ll bring the gels on Thursday to Starbucks (for the starts of both runs), but if you’ve settled on a brand/flavour, it’s time to buy some. You will need gels for the our 4 remaining long runs (100, 110, 120, 130 minutes) plus 2 gels for race-day. I don’t have enough to supply us all for the rest of our training. Gels are available at Runners Need, but it’s usually cheaper to buy them in bulk from one of the following online sites: http://www.wiggle.co.uk http://www.amazon.co.uk http://www.gooutdoors.co.uk http://www.evanscycles.com http://www.ebay.co.uk On most of those sites, you can buy individual gels or boxes. Get together with some other runners and split a box if you like the same gel/flavour. While we’re on the topic of buying things, everyone needs to have some water with them for our next 4 long training runs (7 Feb, 21 Feb, 28 Feb, and 14 Mar). It’s dangerous to run those distances without fluids. Carry a water bottle or better yet, buy yourself a belt or small camelbak to hold water. All of the sites above carry various forms of hydration systems/bottles/packs/belts. On race day, water will be provided on the course. I still bring water with me on the race (as do a lot of our runners) because I like being able to sip on it around the course (and not have to wait for water stations). Now that your Tuesday run is 60 minutes, you might want some route suggestions. Run from Starbucks to Wellington Rd. Turn left and run down to the canal entrance (down the steps) across from the mosque. Run along the canal until you reach the floating Chinese restaurant. Come up to Prince Albert Rd. and run to Parkway (where you’ll turn left). Then take Chalk Farm Rd. to Adelaide (there will be a big hill at that point - feel free to walk it if it’s daunting), then Avenue Rd. south to the Outer Circle of Regents Park. Exit past the mosque and run up Park Rd. and St. John’s Wood High St. to Starbucks. The easiest idea is to run along the canal past Camden then turn around and run back. It’s a bit boring, but it works well for a group. Everyone can string out along the canal running their own pace, then turn around when they’ve done 30 minutes. One other option is to head down to Hyde Park (normal route via Lisson/Seymour). Exit the park at the animal memorial and take Brook St. all the way to Regent St. Head north on Regent St. until you reach Regents Park. Veer left before The Hungry Sausage and take the diagonal back to the Charlbourg exit of the park. Happy Running, Paula

http://www.wiggle.co.uk http://www.amazon.co.uk http://www.gooutdoors.co.uk http://www.evanscycles.com http://www.ebay.co.uk

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3 February Note

Sunday, 3 February 2013

 

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