Well done last week! That was a big jump up in time – going from 7 minute to 10 minute segments. That’s HUGE! I know it was hard, but you did it! And a special shout out to Anindita and Lily who were out for a couple of weeks and had a triumphant return on Thursday! I added the photos the coaches took into the Flickr album for your viewing and downloading pleasure: https://www.flickr.com/photos/122036078@N08/albums/72157720094665211
This week we will increase our intervals up to 12 minutes. If you hadn’t noticed, we are increasing our time faster now so it is so important to make sure you are getting at least the Tues/Thurs (or substitute days) in and it will be much easier on you if you are doing that third run on the weekend. It will be easy to suddenly feel like you’re falling behind and we don’t want that to happen!
Don’t forget to keep it SLOW on Tuesdays. You can get an app for your phone – I recommend MapMyRun, Strava or RunKeeper – that will track how fast you are running. You should be running between a 12:30 and 13:30 minute mile at the most (and it is completely fine to be slower). I would recommend that one person be in charge of the timing for Tuesdays and another person keep track of the speed. You should pause the app when you walk so you’re accurately timing the run portion. For your weekend run, it’s OK to go a bit faster because it’s for a shorter time and distance. But don’t kill yourselves!
If you’re having trouble making the normal Tuesday run, please reach out to your group and try to connect to run at a different time. It’s also a good idea to try to connect with a few people for your weekend runs. It will make you more accountable to have others to run with. It’s really important to get the routine established now!
Reminder – London Winter 10K
I meant to ask last week if any of you had signed up for the Winter 10K. I definitely encourage you all to do so – it will be a great taster to what a race is like. The link again: https://www.londonwinterrun.co.uk
SAVE THE DATES
30 November – happy hour at Jess’ house – details will be announced soon but please mark your calendars to join us for a social event to kick off the holiday season
2 December – Holiday Lights Run – 6 am start
Our route for the week takes us to Covent Garden. I hope many of you can stay a few minutes at the end to have a coffee with us!
The schedule until the holidays:
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
See you Thursday,
Amy
This week’s route:
RunGo: https://routes.rungoapp.com/route/IlKbXGvQ0c
Head down Circus and turn left on Lisson Grove. Follow Lisson Grove to Marylebone Road and then continue on Seymour Place until it ends. Turn right, cross Edgware Road and turn right on Stanhope Place and enter Hyde Park. After crossing N Carriage Drive, turn left and then curve right at Speaker’s Corner to run down the east edge of the park. Exit at the south entrance, crossing the street and running through the Wellington Arch and into Green Park. Run straight through until you reach The Mall. Turn left and run down The Mall all the way to Trafalgar Square. Run up the east (right) side of Trafalgar Square and turn right onto William IV Street, shortly after St Martin-in-the-Fields. Take a left onto Chandos Place and another left on to Bedford Street and finally a right onto Henrietta Street to reach Covent Garden. Le Pain Quotidien is close to the London Transport Museum and has good seating capacity.
