Author: wrwlondon

2018-19 Beginners Week 7

Hi everyone,
It sounds like you had a great run on Thursday.  It seems the exercises were a little tricky for our big group to do but I am hoping we can keep trying for a couple of weeks to see if we can make it a little more smooth.  I am including the list with a graphic on this email so you can try them on Tuesday as well.  Maybe it will be easier once we know them more?  Let’s give it a try.
This Week
As you know, this week we are going to Megan’s house after the run to have some social time over coffee and pastries, hear a bit more about the race and hear from former beginners who have gone through the program.  I know some of you may not be able to stay and that’s fine – just let us know if you have any questions.  Megan’s address is XXXX.  We will end the run on the high street so we can get coffee and head over to her house.  We should be getting there around 9:30.
For the run this week, we are starting to increase our running increments, doing 4 and 5 minute segments.
Running Next Week
Next week is ASL’s October break and many of the group may not be around for the Tuesday run.  But not all of you are ASL and not all may be going away, so please reach out to each other to see who is available to run and when.  If you are away, try to get one run in between this Thursday and next Thursday, even if it’s just a few 4 or 5 minute intervals.  Don’t worry about keeping track of how many intervals – just get out there and run/walk for about 35-40 minutes if you can.  We want your legs to get used to running on a regular basis.  And if you’re traveling, use it to explore where you are!
 
For next Thursday, we have our run to Big Ben so clear your calendars for this beginner group milestone!
 
Running Kit
I know there have been questions about recommended gear for running and where to buy it.  First, know that you don’t need to run out to buy things unless you want to (always good to have a shopping excuse!).  My beginner year I bought super cheap stretchy cotton yoga pants at Sports Direct (for literally less than £10 each) and a super cheap running belt (that I still use) and then bought things like shoes and running tights when I went back to the states at Christmas.  I was also not convinced I would last at this running thing beyond Christmas so was reluctant to buy running tights that I would never use again.
 
The coaches recommend you consider the following gear to get you through the training season:
 
Rain jacket – it does rain here and it’s not going to stop us.  You want one that is breathable if possible (although again, I got by for almost 3 years with a super cheap not-breathable lightweight waterproof shell).  They can be very expensive but this one isn’t and is similar to one I got a few years ago:
 
Baseball cap – good for keeping light drizzle off your face, helping with sun, taming your hair; does not need to be an official running cap – just something you are comfortable in
 
Thermal layer/light fleece – I have two weights of fleece.  As we get into colder months, the heavier fleece is all I’ve ever needed for a warm layer for running.
 
Running gloves – again, I have two weights of gloves for various temps.  You just want something form fitting that won’t soak up sweat
 
Ear warmer band and/or warm hat – I have both of these because if it’s really cold, I want a full hat but sometimes I just want ear protection.  Any wool or fleece hat that isn’t floppy is fine.
 
Running belt – I discussed this in an earlier email but will copy what I said then here in case you missed it:
First, a running belt choice is really individual.  I have purchased at least 5 over the years and I keep coming back to the cheap one I bought when I was a beginner.  This is the current version of what I have (and what Linda just bought at Sports Direct, so you can see it in person on her!)  https://www.amazon.co.uk/Karrimor-Unisex-Audio-Belt-Black/dp/B00SJ14CYM/ref=sr_1_4?ie=UTF8&qid=1536333617&sr=8-4&keywords=karrimor+running+belt
The reasons I like it:
  • it has 2 pockets so if you pull your phone out of the bigger one, you don’t have to worry about your keys or money or whatever being pulled out at the same time because those can go in the smaller one
  • the belt is not stretchy (some people really love the stretchy belt (Spibelt is the popular brand) but I don’t, maybe because I got used to the non-stretchy one)
  • it doesn’t soak up sweat like the kind that some runners like – the FlipBelt
  • it’s cheap so if you don’t like it, you don’t feel like you’ve wasted too much money
I can tell you, though, that every runner will have her favorite belt for various reasons so it often comes down to trying one and if it doesn’t work, trying another.
 
Places to buy:
Runners Need (both in store and online) for clothes, gear and shoes (they do gait analysis)
Wiggle (online only) for gear
Asics store on Oxford St for shoes (they do gait analysis)
London Designer Outlets by Wembley (Asics, Nike, New Balance Adidas are all there) for better prices
Sports Direct/Lillywhites (not a great experience but can get cheap stuff there)
Amazon

2018-19 Beginners Week 6

Hi Everyone,
I hope you have had a great weekend!  We are covering a lot in this week’s email so try to bear with me.
This week
Both Megan and I will be away this week.  Micki will run with you as an extra coach as will Litsa Savastano.  For the run, we will be running a total of 22 minutes, slipping in a few 4 minute blocks.  Going forward, the amount of time spent running starts to increase more quickly since you have built the base you need to start to run longer.  It is really important to get that second run in each week so you keep that base up and build from there.  Anyone on this list who hasn’t been out running with us – now is the time to jump in before we are too far along in the program.
Race Announcement
It is possible that the race will be announced this week while I am away.  I know for many of you the idea of a race is surreal and a bit crazy.  But I also know several of you feel that way yet are determined to make it happen (YAY!).  If you are ready to commit, I would encourage you to book your flights as soon as the announcement comes out.  We are a large group of runners and I have personally witnessed the flight prices increase in prior years as runners book their flights.  I wouldn’t want you all to wait to book and miss out on cheaper prices.  If you are not ready to commit, that is fine, too.  We will have the beginner breakfast next week to talk about the race and hear from past beginners which may help allay your fears.  But you don’t have to decide right now or even in the next few weeks, I promise.
Stretching and Warm Up
We are going to try something new this week at the start.  Rather than walk for 5+ minutes to warm up, we are going to do a series of exercises designed to get your muscles warm and limber.  Hopefully we can build this into our routine and it would be great for you to try it on your Tuesday run as well.  I don’t have a proper link for the exercises as they were prescribed to a runner friend from a physio to help her avoid injury.  The coaches this week will lead you in the exercises and I will send you what I have in next week’s email so you can try it on the following Tuesday.
For post-run, walking at the end is intended to act as a cool-down.  As we have said, it is very important to stretch after the run which is why we build in that time before heading in to Starbucks/Pret.  This link provides some good stretches:  http://www.nhs.uk/Livewell/c25k/Pages/how-to-stretch-after-a-run.aspx
Physio and other experts
A few of you asked about aches and pains.  If you are feeling like something is hurting, please go see a professional.  We have several people listed on our website:  https://womenrunningtheworld.com/training/expert-help/
Victor St. Ange is the physio that many people in the running group use.  He is terrific and he can do an overall analysis of how well your muscles are engaging as they are needed.  The con is that he is very popular and it can take a few weeks to get an appointment.
Many runners also swear by Christian Antonee and I believe he is easier to book on short notice.
Tuesday Runs
We heard from several of you that the Tuesday runs have been a bit fast.  This is very common with the beginner group.  It is hard to keep a slow pace, but it’s important to try to do it.  You will all feel better for it.  If you are in the front, don’t feel the people behind you are pushing you to go faster – they aren’t!  And if you’re in the back, you don’t need to try to keep up with those in the front.  Run the pace that is right for you.
You should be running around a 13 – 13 ½ minute mile on Tuesdays, maybe even slower.  This translates to a little faster than an 8 ½ minute kilometer.  You can use apps on your phone to show your pace.  Apps I’ve used in the past are MapMyRun, Runkeeper and Strava.  You do not need a running watch!  As a beginner, it’s nice to be able to focus on building your stamina and creating a bond with your group, not worrying or thinking about your pace and distance.  Use the apps to guide your pace, as a quick check in.  Also, make sure you set it to auto pause so it doesn’t calculate you standing still as part of your pace – otherwise it will show your pace as artificially slow.
If you are feeling like you don’t want to talk during the run, SLOW DOWN!  Sometimes it helps to designate a person to keep the pace and you can switch off each week.  Let us know how it goes!
Here is the route we did last Thursday in case you want to repeat it:

2018-19 Beginners Week 5

Hi everyone,
You are all doing so well!  I was about to say it seemed to be a walk in the park for you, except for once we weren’t in the park…  ?  As we noted on the run on Thursday, the canal is a great place to run out for a distance and turn around at the halfway point.  It allows for non-stop running and it’s easy to get to.  But please always be careful of the bikes!
 
If you haven’t yet joined the group, there is still time to join us and not be far behind, but please join us this week!  Or let me know if you’d like to punt out a year and I’ll keep your info for next year if you’d like.
 
A couple of dates to put in your calendar:
Thursday 11 October – we will be having a we will have a little gathering after the run at Megan’s house (right next to ASL) to talk about the race (which should be announced in the next week or two).  It will be a chance to hear from some former beginners about their experience, ask any questions and just be social.
 
Thursday 18 October – Big Ben!  We will be running to Big Ben this day, believe it or not! So clear your calendars so you can join us for this major beginner group milestone!  Don’t worry – there will be many traffic lights and stops along the way, and you’ll be ready for it, we promise.
Now that we are a few weeks in to the program, we wanted to give a bit more information on shoes, nutrition and aches/pains.
Shoes – if you are feeling like you want/need a new pair of shoes, you can go out at any time now and buy some.  Runners Need and the Asics store on Oxford St both do gait analysis and will help you find the proper shoe.  However, you do not need to go out and buy a new pair of shoes if you are feeling like yours are fine.  There may be a point when we will advise you to get a new pair of shoes because if yours are getting old, they won’t have the support you will need as we start to increase our run times.  But for now, as long as you’re comfortable, you’re fine.
Nutrition – it’s good to eat a little something before you come out to run, but you don’t want to eat a lot.  Everyone is different in what works for them so try different things each week and see what works for you.  Things to try – a banana, yogurt, toast with peanut butter, a granola bar.  It’s fine to have coffee before the run.  When we are running longer distances, we will give you more information about nutrition for before, during and after the run, but we aren’t to a point yet where we need to be thinking about it.  More things to look forward to!
Aches – some of you may be experiencing some aches and pains. It is common to have some aches and pains during the first 2-3 months of this program.  For the most part, it’s just our body’s way of telling us “Thank you very much, but I would prefer hanging out at Starbucks and skipping the running part.”  Many of you are already fit through other types of sports/hiking/tennis/etc, but we use different muscles in running and those muscles/joints will speak up.  As a very general guideline, most experts suggest ignoring any pains during the first 10-15 minutes of an exercise session then after that monitoring whether the pain/discomfort is stabilizing or increasing.  If the pain increases while you are running, then you should stop – if the pain is consistent or lessens during exercise then usually you’re fine to continue.  There are experts such as physios listed on the womenrunningtheworld.com website if you are interested.
All of us will benefit from lots of stretching and some squats or lunges whenever you have a bit of time.  You don’t have to go to a gym to do squats/lunges – you can do them anywhere.  Those exercises build muscle in your legs particularly around your knees.  The stronger those muscles become the more they can help to stabilize your knee joint which is extremely helpful in running.  Don’t let these suggestions overwhelm you!  None of it is required, it’s just the more you do, the easier the running will be.  Lastly on this topic, we are still only running twice a week.  This is SO important.  Feel free to do as much walking as you want, and tennis, or swimming, yoga, pilates or whatever….. but not running.  Twice a week is the perfect amount right now.  In a month or so we will come to a point where we’ll tell you it will be good to add a third run, but not yet.
See you Thursday,
Your coaches
Photos from the canal last week.  Special shoutout to the later group who ran in the rain (that basically started just before and stopped just after the run!)

2018-19 Beginners Week 4

Hi everyone,

I hope you all had a great weekend!
For this week, as usual, please repeat last Thursday’s run on Tuesday.  Also, please look out for new people joining and welcome them – we may have a few new additions this week.
This Thursday is the first PCA meeting at ASL.  I know some of you would like to go to that meeting so we will offer two coached run times this week – the regular 8:15 am time and then right after the meeting (which I think is around 10:30?).  Please either RSVP to me or to your What’sApp group so we can get a headcount for each time slot.
This Thursday’s run time will be just a slight increase from last week’s.  We are taking our time building up to make sure your bodies are becoming adjusted at a nice slow pace.  As always, please let one of us know if you are hurting or struggling.
If you are on this email and are not planning to join us this year, please let me know – we won’t take offense!  We don’t want to junk up your inbox any more than it already is.  But if you are planning to join, come on out!  It’s not too late to get started.
Hope to see everyone on Thursday,
Your coaches
A beautiful day in the park last Thursday!  Photo cred to Jess 🙂
Front:  Maya Berner, Britney Weil, Rebecca Emery, Jeni Hackett
Middle: Marie Laure Caruso, Carolyn Reeves, Melissa Kay (coach), Linda Lu, Jeannette Bolind, Jane Hunsaker, Nina Bhagat
Back: Amy Grace (coach), Tina Moini, Angie Wu, Helga Tan, Vicki Renner (coach), Devy Schonfeld, Nadine Al-Said, Barbara Kim, Shannon Kelly, Darlah Edwards

2018-19 Beginners Week 3

Hello everyone!

Well done on Thursday getting through those 2 minute running intervals with apparent ease.  We are so glad so many of you were able to run together on Tuesday.  It’s great to start to set that routine early on.
So for this Tuesday, as for last week, repeat what we did this past Thursday based on the training plan we sent out last week.
Welcome to those of you just joining us.  I hope you can make the run this Tuesday.  Just look for the group at Barclays and introduce yourself.  This is a very friendly group and they will take care of you!
What’sApp Group
Our beginner groups in the past have found it really helpful to set up a beginner What’sApp group.  This makes it easy to connect with one another if you can’t make a Tuesday or Thursday run.  For example, I believe next Thursday there is a 7th grade coffee – so if more than one of you wants to go to that, you can send out a message and see if you can run together after.  So I’m hoping one of you can take on organising that!  This is just for you guys – the coaches don’t need to be on it.
This Week
This week we will be adding one 3 minute interval running interval to our two minute ones.  It is absolutely essential we keep the pace very very slow so we don’t allow our heart rates to get too high, both for psychological reasons (so you don’t feel exhausted and worn out when you finish, and start hating it) and for physiological ones (as most of you haven’t run before, you need to give your bodies time to adjust to keep injuries at bay).  Please let us know if anything is hurting.  Most aches and pains can be quite easily addressed early on – it’s continuing to run on an injury that causes bigger problems.
A note on the pace – I had said in an earlier email that you should be running at a pace where you can talk comfortably.  This is true, but that doesn’t mean you need to be talking all the time.  It is perfectly fine to not be talking – I just want to make sure you CAN talk.  Otherwise, you are going too fast.
We will not be doing much street running just yet, but please make a point of being very careful at the few road crossings we do have – it is very easy to just follow the person in front of you out onto the road without checking for cars or bikes, so please be careful!
Gear
I noted before that you don’t need to go buy any gear yet.  However, a few of you asked about running belts so I’d thought I’d share my opinion.  First, a running belt choice is really individual.  I have purchased at least 5 over the years and I keep coming back to the cheap one I bought when I was a beginner.  This is the current version of what I have (and what Linda just bought at Sports Direct, so you can see it in person on her!)  https://www.amazon.co.uk/Karrimor-Unisex-Audio-Belt-Black/dp/B00SJ14CYM/ref=sr_1_4?ie=UTF8&qid=1536333617&sr=8-4&keywords=karrimor+running+belt
The reasons I like it:
  • it has 2 pockets so if you pull your phone out of the bigger one, you don’t have to worry about your keys or money or whatever being pulled out at the same time because those can go in the smaller one
  • the belt is not stretchy (some people really love the stretchy belt (Spibelt is the popular brand) but I don’t, maybe because I got used to the non-stretchy one)
  • it doesn’t soak up sweat like the kind that some runners like – the FlipBelt
  • it’s cheap so if you don’t like it, you don’t feel like you’ve wasted too much money
I can tell you, though, that every runner will have her favorite belt for various reasons so it often comes down to trying one and if it doesn’t work, trying another.
Also, if you go out to a store to check out running belts, it might be a good idea to also get a pair of running gloves.  It will start to be chilly in the morning and you will want something that doesn’t soak up the sweat.  This is not a necessity certainly, but just wanted to put it out there.
Finally, if you are on this email list and have decided to not join our group, please let me know and we will take you off the distribution.  Otherwise, it is certainly not too late to join us!
See you on Thursday,
Your coaches
This week’s photo:
Front: Amy Grace (coach), Mona Shah, Angie Wu, Marie Laure Caruso, Megan Marine (coach), Vicki Renner (coach), Jess Browne (coach), Shannon Kelly, Mary Clyde
Second: Maya Berner, Jane Whitmoyer, Iro Michelides, Molly Schmidt, Carolyn Reeves, Linda Lu, Micki Heskett (WRW leader)
Rear: Rebecca Emery, Nina Bhagat, Perla Greenup, Barbara Kim, Darlah Edwards

2018-19 Beginners Week 2

Hello everyone,
We are off to a great start! We are so excited to get to know you – we clearly have a fabulous group this year as usual! I know that Jess Browne, our fifth coach who could not be with us this week, is really looking forward to meeting you all this week.
So… this is a long email with lots of information so please bear with us.
We have attached our program as a two page PDF. Please note, however, that the race date is not yet determined. I have based this schedule on an assumed date that may not be the actual date. Once the race is chosen, I will revise the schedule if needed and resend. One page is the specific running/walking intervals week by week. The other page is more of broad weekly view of what we are doing.

Beg2018-19

For those of you who are just joining us, don’t worry! You’ll be fine. Our routine is this: on Thursdays the coaches will run with the group. The following Tuesday, the group will meet at Barclays at the same time (always 8:15 am for an 8:20 start) and repeat what we did the prior Thursday. To time your intervals, we find that an app called IntervalTimerworks very well. I’m sure there are others out there, but that one is free and fairly easy to set up. It generally works best if someone is the official timer person each Tuesday and someone else guides the group. We will be running in Regent’s Park for the first few weeks so it’s not too tricky to guide. We are happy to help you all manage it – just ask! For anyone who was not able to join us on Thursday, just show up on Tuesday, introduce yourself, and you will be fine. Also, if you find you cannot make a Tuesday or Thursday run, try emailing the group to see if there are others who might be able to join you later or on a different day.
So for this Tuesday, follow the intervals in the program for week one.
The key for the Tuesday runs is to go SLOW!
The founder of WRW, Paula Mitchell, explained the philosophy of running so slow and having walking breaks this way:
“Most of us have tried to run at some point in our lives or we had to do it in school. Usually we have less-than-wonderful memories about running. In my opinion, most people trying to learn to run go too fast. They head out the front door like a rocket, chest pounding, lungs gasping for air, legs screaming, etc. No wonder we don’t stick with it. It’s horrible. From my experience, if we start very slowly, run at a very gentle pace and don’t get our heart-rates too high, then we’re OK to keep at it. When we finish running as a group, you should be feeling like you did something but you shouldn’t be exhausted. That is the psychological side of it. From a physiological viewpoint, if you are new to running then your body isn’t necessarily ready to support that activity. By starting the program very gently we give our bodies time to catch up. Over the first few weeks, there are small changes happening within your muscular system. The small stabilizer muscles surrounding joints will strengthen. The larger muscles which drive movement will start to “wake up”. Most likely you will not notice these changes in the mirror, but they are happening. By beginning a new training regime gradually, we can hopefully keep injuries at bay. This is one of the reasons we definitely need to keep our pace slow on Tuesdays. Rein each other in!!! Try to replicate the pace we do together on Thursdays. If you run too fast, it can lead to injury or make you very frustrated with running. I’ll repeat this because it’s critical…… keep the Tuesday run SLOW, very SLOW!!!“
During the first few weeks of our program, we’ll continue to have additions to the group and start to see some attrition. Usually by October, the group settles into a pack and running becomes part of your weekly routine. For any of you who have some running experience, please consider moving up to our Mon/Wed/Fri groups. We have another 100+ runners who run a wide range of pace and distance. You will have people to run with and you will be able to keep up. The beginner group progresses very slowly and we will continue to keep the group running at a very slow pace. It’s part of the master plan!!! One last thing here… if you are already a runner (therefore have a natural pace/gait), running this slow can actually hurt – that slow pace will create an unhealthy amount of impact on your joints and can throw off your already-developed gait. Let me know if you want to discuss this – we are happy to talk about how you could transition to the next level in our running group. Lastly on this topic, if you are already a runner, after a few weeks you’ll be running circles around our true “newbies”. It’s depressing for them to feel that they are working SOOOOOOO hard and you’re flitting around as though it’s a gentle stroll in the park.
I know a few people asked whether we run through the winter and in the rain. The short answer – yes! The only time we cancel runs would be for icy conditions which are dangerous. Otherwise, we run in rain, sleet, snow, hail, etc. That being said, you might consider buying a good running rain-jacket. It needs to be lightweight and breathable. Runners Need sells them as do most of the outdoor shops, or ask any of the coaches for recommendations. You might be surprised to hear that we don’t usually have to run in rain. We like to joke that the sky clears for WRW – it will be raining as you walk to Barclays and by the time we start running, it’s over. And if it does rain, it passes over quickly. It’s rare we run in heavy rain (Wednesday’s rain was an exception, I swear!).
If you’re in the market for new shoes, we recommend waiting a month or so. Often,as you start running each person develops a gait and it actually improves (or becomes more efficient) over time. If you go in now for shoes, they may fit you in shoes that are appropriate for your current gait. That gait may very well change in the next few weeks so hold off if you can make yourself wait! 
OK – the last few things. First, our running group has a website: www.womenrunningtheworld.com.We will post this email under “Beginners” so if you misplace it and are looking for information, you can find it there.Our program will also be out there as well as some route information if you’re interested. So the website could be helpful but don’t worry about any of the other information posted out there for the Mon/Wed/Fri group. Second, our group has a Facebook page – WRW London. You can request to join and we will add you.
 
Next, the first St. John’s Wood Women’s Club meeting is this Tuesday (4 Sept) at 9:30 am at the Liberal Jewish Synagogue at 28 St. John’s Wood Road across from the cricket ground entrance. If you are not already a part of this club, I encourage you to come to the meeting to see what it’s all about. It is completely acceptable to show up in your running gear so it could be fun for you all to do your run and head over together. If you have any questions about it, feel free to send me an email. You can also check them out atwww.sjwwc.org.
 
Finally, here is the photo from our first day. It’s going to be fun to look back and see us all at the start of our adventure!
 
We look forward to seeing you on Thursday and hearing about how SLOW you ran on Tuesday!
 
Your Coaches
 
Front: Jeni Hackett, Mona Shah, Vicki Renner (coach), Megan Marine (coach), Melissa Kay (coach), Mary Clyde
Second: Nina Bhagat, Perla Greenup, Shannon Kelly, Rebecca Emery, Carolyn Reeves, Linda Lu, Maya Berner
Rear: Burcu Akbaş, Barbara Kim, Amy Grace (coach), Darlah Edwards

2018-19 Beginners Week 1

Hello Everyone!
If you are receiving this email, you are on the list for the WRW beginner group for this year.  It may have been a while since you were added but we hope you are still interested and excited to begin!  The beginner running group starts next Thursday, 30 August at 8:15 am at Barclays Bank in St John’s Wood at the corner of Circus and Wellington Roads.  We are so excited to get going!  If you have changed your mind and are no longer interested in learning to run, or believe you may belong in the regular non-beginner group, please let us know.  Otherwise, you can expect to receive an email from us each week explaining what we’ll be doing the following week.  We expect that there will be more beginners joining us over the next several weeks as the new school year starts.
A bit about your coaches:
  • Amy Grace, Melissa Kay and Megan Marine have previously coached the beginner group so they can help you with what to expect during the year.  Amy was a beginner 7 years ago, Melissa has been running with WRW for over 5 years and Megan has been running with WRW for 3 years.
  • Jess Browne and Vicki Renner are new to coaching and are excited to go on this journey with you!  They have been running with WRW for 1 and 2 years respectively.
  • Micki Heskett is the overall leader of Women Running the World and will also run with us some weeks because she would like to get to know everyone!  She was a beginner 6 years ago.
A bit of information about the program:
  • Very important – this group is for women who have never run before.  If you can run even a mile or two, you likely belong in the regular running group that meets Mon/Wed/Fri.  We need to all be working through this process together – if someone is running circles around us, it’s demoralizing.  Plus, it will be boring and frustrating for you.  Feel free to talk to any of the coaches about where you belong.
  • The program is gentle, but it’s still difficult.  For the first few weeks, we will be out there less than 45 minutes.  On the first day, we will do a 5-10 minute walk to warm up, then we will jog very, very slowly for 60 seconds, then walk for 2 minutes.  We will repeat the 1 min jog, 2 min walk pattern 10 times, then finish with a 5-10 minute cool-down walk back to Starbucks.  So when we have finished our session we will have jogged for a total of 10 minutes.  Over the weeks, the jogging intervals increase gradually but we continue to go at an extremely slow pace.
  • We understand it’s difficult to believe, but by late December you will be running a steady 60 minutes without any walking breaks.  By late March/early April, you will be fully prepared for a half-marathon (13.1 miles).  We have not yet chosen the half marathon location but we expect it will be in late March/early April.  More on this to come!
  • Our training schedule will prepare us for the half-marathon, but please know that you do not have to go on the trip or have any intention of running those distances.  You do not have to commit to anything!  That is the beauty of this group….  you don’t pay to be part of the group and you don’t have to commit to a long-term program.  If you try it for a few weeks and don’t like it, you stop.  No hard feelings – at least you will have tried.  All of that being said, the women who end up most successful with the program are those who make a mental commitment to being there week after week.
  • Each Thursday, the coaches will run with the group, set the pace, tell you when to run/walk and set the route.  We will also ask you to start meeting up one more day a week either as a group or as several small groups.  Historically, the group has met on Tuesday mornings but if you can’t, you can do the day of your choice.  For the first 8-10 weeks, this second run each week will be a repeat of whatever we did with you on Thursday.  Believe me, that second run each week (without us) will teach you just as much as the Thursday run.
  • If you know of other people who want to join us, please encourage them to come and start with us.  It is very difficult for people to join the group after a month or two as by then we are running quite a bit, so tell them to come and come now!  Particularly keep an eye out for women new to London who might be interested in joining the group.  For many new-comers, by the time they hear about the group, it’s too late (we’ve made too much progress) for them to catch up.
  • We will address injuries/aches/pains as we go.  Most problems can be dealt with without having to stop running.  We have a list of specialists that we can guide you to.  It is much better to see someone quickly than to let something minor turn into something bigger.
A few guidelines:
  • Come dressed however you choose.  There is no need to buy a lot of running clothes at this point and definitely do NOT buy a new pair of running shoes yet (unless you really have nothing suitable of course).  We can tell you where to go in London once you’ve settled into the program.  One year a beginner ran in jeans for the first 3 months as she was convinced she wouldn’t become a runner and didn’t need to invest in running clothes.  So no worries about how you look or what you wear, just show up.
  • Be on time.  We do not operate on an RSVP system so whoever is there at 8:15 runs.  If you’re late, you will be left behind.  For any of you dropping off young children or have other complications, just let us know.  We’ll try to figure something out.
  • No dogs or strollers allowed (sorry!).
  • Always carry with you a bit of money and an Oyster card or contactless payment (and possibly a Starbucks card).  For awhile we won’t be getting very far from SJW, but it’s nice to know you always have the option mid-run to grab a cab/tube/bus if you have a problem.  Also most of the women stay for a coffee after the run.  This is a great time to ask questions or discuss concerns or just generally connect as sometimes we don’t all get a chance to talk to each other during the run.
The program works – we promise.  Countless women have come through it successfully.  It’s hard, but it’s good fun and the sense of accomplishment you will feel is simply more than we can put down in words.  So give it a try, show up on 30 August and see what happens.  We know it’s scary – most women are terrified, some don’t sleep the night before the first session, some show up feeling queasy, but don’t worry.  We are all in the same situation.  We are doing this to learn how to run – it’s impossible to “slow down the group” or “hold people back”.  You can do this – we promise.  We’ll hold your hand or pick you up and carry you if need be – just show up.  That’s all you have to do is show up – we’ll guide you through each step along the way.
See you next Thursday!
Your coaches

2017-18 Beginners Week 29

Hi everyone,
Kew – done and dusted!  You guys rocked it, as we knew you would.  We are SO proud of all of you amazing women and we can’t wait to run with you one week from today!
So – this is it!  The last week of you being Beginners!  Next week you will officially be ex-Beginners.
This email is a little long – feel free to read it or skim it or ignore it, whatever works for you.
This week’s plan
Tuesday – do your normal 60 minute run but don’t push it.  Thursday we will just do 45 minutes around Regent’s Park at a slow pace.  The goal this week is to enjoy your running (!!) and your group.  Relax!  If you push the pace this week, it may make your legs feel a bit heavier than normal on Sunday from the muscle damage that comes when you are building up muscle (you may have noticed this on your weekend runs after a long Thursday run).  Your training is done, you are READY!  As Paula said in the final email my beginner year, this week is about finding the joy in running and in your amazing group.
After the run on Thursday, we coaches will hang at Pret so you can ask any questions.  And feel free to email any of us this week if there is something on your mind.
NOTE – We have heard from a few of you that you are unwell or having some physical issues.  If you aren’t feeling up to it, DON’T RUN.  You have done the work.  You are ready.  Don’t push yourself this week – we want you to be as healthy as you can be next weekend.
Notes for the weekend
You’ve received Jane’s great and detailed email about the race.  I am sure there is so much information coming at you that it’s a little overwhelming so I’m going to just list a few things that you may have skimmed over:
  • Bring your running shoes on the plane – they are the most important thing for the weekend (and I usually bring my bra and socks since they will fit easily and they are also important to me)
  • Cut your toenails, or bring clippers – seriously
  • If you have space, bring your roller if you use one – you will be anxious, which can tighten up your muscles, so better to have it so you don’t worry about it so much [note – I will be bringing mine so if you need one, you are welcome to borrow it!]
  • Overpack the possible running outfits – the clothing isn’t bulky and better to have what you suddenly want than wish you’d packed it
  • Bring at least 2 gels – better to have too many than too few
  • Consider having some Starburst or Tootsie Rolls or jelly beans along with you on the race – they can give a quick little “wake up” for your mouth that can help
  • Don’t forget your hat!
A few other things:
  • Try to get a good night’s sleep on FRIDAY.  Getting good rest at least one of the two nights before the race is important so get yourself to bed at a decent hour on Friday.  You might be nervous on Saturday which could impact your sleep.
  • This week, try to eat well.  What you eat the week before is more important than the night before.  Keep your protein intake fairly high, don’t drink too much alcohol, drink water slowly but consistently.
  • On Saturday and Sunday nights, the beginners will all sit together (with your coaches) at dinner, so we will have plenty of time to answer last minute questions on Saturday and then CELEBRATE TOGETHER on Sunday.  Yay!
  • On race morning, we will group you with your assigned coach(es) similarly to what we’ve been doing the last few Thursdays.  We will all go to the start line together and we will start off together but you should stay with your assigned coach until she says it’s OK to go ahead.
  • If you run with music when you run on your own, consider bringing music for the race.  And have it ready to go so you’re not trying to fiddle with it during the race.  We are lucky to have such a high coach to runner ratio, but there is still a good chance you will end up running on your own for part of the race.  Be prepared for that mentally as well as musically.  The great thing is there are so many WRW runners (and plenty of non-WRW runners) that you won’t be running all by your lonesome on a road
  • The race is likely going to feel very crowded at the start.  Many of you ran the 10K and so know what that is like.  We will feel like we are crawling and then it will start to break free.  It’s at that time that we will need to closely watch our pace so we don’t get too carried away with the crowd.  Your coaches will do the watching so you don’t have to.
  • Psychologically, when a stretch seems long, it can help to try to visualize running in London for a similar distance – like running back from Hyde Park is about 2 miles, visualize running to and crossing Oxford Street, then up towards Marylebone Road and on to Park Rd.  And if your legs are feeling tired, try doing some high stepping or side shuffling to wake your muscles up.
  • Also as Jane noted, try to take time to ENJOY the race.  Look around at the scenery, the other runners, the spectators.  Think how far you have come since running for 1 minute in September – you are all INCREDIBLE!
After the race
Next week, you officially become part of the regular WRW group (including those of you who have gone through the training but aren’t running the race).  Congratulations!  You will receive an email each week with the suggested routes for the week.  Generally, the runs after the race tend to be fun destinations.  We no longer need to worry about mileage, it’s more about being social and keeping fit (since we can use that as an excuse to eat all the good things at Borough Market…).
For the first week after the race, don’t worry about getting right out there to run.  You may or may not feel sore from the race – a lot of it will depend on the weather and how hard you push at the end.  My beginner year, my group got together the Thursday after the race and did 3 – 4 miles in Regents Park, just to get out there and to reconnect with each other post-race.  Also, for those of you willing to brave Fitzjohn’s and the Heath, we are happy to run with you on an upcoming Friday, to give you a few tips on running up the hill.  It’s hard, but it’s such a great feeling to get to the top.  Plus, the Heath is beautiful.
I know it can be tricky to start running on MWF after you’ve gotten into such a TTH schedule for the year.  It can also be intimidating to run with all those super scary advanced MWF runners.  But trust me, you are running at paces that fit within the larger MWF group.  Your coaches will help connect you with the women in your pace group and I swear, they are all really nice.  And you will meet many of them this weekend.  So please please come out and run with us whenever you can.  It will also make it easier for the fall if you meet some of your fellow pace group runners over the next month or so before school gets out.
We will see you on Thursday!
Amy

2017-18 Beginners Week 28

What a fabulous run to Canary Wharf! Not.

OK – wow. This weather is crazy. Really, none of us who run WRW have ever seen anything like it. We had one winter 5 years ago that was cold with some snow, but nothing that lasted more than 1 day. And you all got to be a part of it – lucky you!
I’m writing this a bit early because I’m away for the weekend and I wanted to get it out to you. Nothing like a little getaway to the Lake District for hiking in the middle of the coldest weeks in the UK in a decade 🙂
First of all, and this is REALLY IMPORTANT SO LISTEN UP!
YOU ALL ARE COMPLETELY FINE FOR THE RACE EVEN THOUGH WE DIDN’T RUN TO CANARY.
 
Here’s the thing with the race. Our goal is to finish the race and to run the whole time. The goal is not to beat the world record. Every single one of you will have a personal best time with this race. You have ALL put in the training. Yes, it would have been nice to have that run this week, but really at this point, 90% of it is psychological – to prove to you that you can do it. I am completely serious.
So – do not fret. But DO get out there (or on a treadmill) this weekend and on Tuesday and do your regular runs. If you want to make this weekend’s run longer than normal, that is completely fine and in fact might be a good idea if you didn’t do the treadmill yesterday or today. But don’t make Tuesday’s run longer than the usual 60 minutes. We don’t want your legs too tired for Thursday.
Regarding the race:
  • the beginners and coaches will sit together on Saturday and Sunday nights – this is tradition – Saturday so we can answer any last minute questions and help you calm your nerves and Sunday to CELEBRATE!! Use Friday night’s dinner to mix it up a bit – meet some of the other MWF runners. They are really nice and fun!
  • Jane will send out an email probably at the end of next week/over the weekend with more details about the whole weekend and tips about packing and other things like that. In my email for our last training week I will emphasize some of those as well.
  • I’ll be sending out the photo directory at the end of next week as well –Carol & Vered– I still need your answers and a photo for the directory
OK – a few things for the run this week:
  • We would like to have our group of 6 (Carol, Claudia, Fernanda, Nancy, Purvi, Sue) leave at 8:10 if possible – please let me know if you cannot make that time.
  • Use this run to try out what you might wear in Utrecht – your shirt, waist pouch, hat, leggings, socks. If the weather isn’t cooperative, it’s OK to wear different bottoms, but it would be good to wear your expected shirt so you make sure it doesn’t chafe. We want no surprises on race day that something that worked for a 6 mile run suddenly starts chafing at 9 miles. Right now, the weather in Utrecht looks to be highs in the mid 40s (7-8 C) and a lows in the mid 30s (1-2 C). With the race at 12:30 pm, the temp will probably be in the low 40s to start. If it’s sunny, it will feel a little warmer but it seems that it will be a temperature we’re very familiar with and that’s perfect.
  • Bring your Oyster card or contactless card to take the tube back plus money for Starbucks
  • Bring a gel, maybe two and maybe something like jelly beans, starbursts, etc.
  • Bring water
  • Eat well and get a good night’s rest the night before and don’t go out partying
  • Stretch the night before if you can
  • Eat something for breakfast
A note about bathrooms along the run – around mile 5, there is a Costa Coffee attached to the Hilton Hotel on the Kensington High Street (just past the intersection with Holland Road) which has a few toilets. There is also a Starbucks at mile 5.7 but it only has a single toilet. We are not going to plan a stop – it’s better to keep running – but if you need to stop, a coach will wait for you and other coaches will continue on with the group.
If you have any questions/concerns, let one of us know. Otherwise, we’ll see you Thursday!
The route:

We start out the normal way running to Hyde Park. Once in the park, we’ll turn to the left and run down the main walkway as we regularly do, to Hyde Park Corner. At the end of the walk, turn right to follow the main cross route in the park—beware of the bike lane! When this ends at West Carriage Drive, cross the road at the crossing and continue on the pathway towards the southwest corner of Kensington Gardens. We’ll run out of the park at the Broadwalk, turning right onto Kensington High Street and continue for about two miles until we reach the Hammersmith Tube gyratory. Run counter clockwise towards the left, ending up on Queen Caroline Street which gets you to St. Paul’s Church green. Run along the green to the right, heading to and crossing over Hammersmith Bridge. Exit Hammersmith Bridge Road to your left, go down the stairs and run under the bridge onto the Thames footpath. Now it’s time to enjoy the view as we run along the Thames for almost four miles—it’s beautiful!

This is the bridge just BEFORE the bridge we exit on. I find it useful to know what this looks like because then I know it’s the next bridge where we get off the path:

We will exit at the Kew Bridge, see photo below:


Run UNDER the bridge and then turn left, past a couple of tiny shops and garages. Run through the small parking lot until you see the stone steps leading to the top of the bridge.

At the top of the steps turn right towards town (not back over the river) and run along this road [Kew Road] for about a third of a mile until you reach a 3-way intersection. At the 3-way intersection, veer right and follow Kew Road along the boundary wall to Kew Gardens until you reach the first main pedestrian entrance to Kew Gardens, the Victoria Gate. Across from Victoria Gate, is Lichfield Road (it is only sign posted on the left-hand corner). Follow Lichfield Road straight into Kew village. Starbucks is on the left where we’ll all meet up to congratulate ourselves on such a great run!

2017-18 Beginners Week 27 update 2

Hi all,
ASL has just announced it is closed today. I am going to let ASL guide me and I am officially cancelling the outdoor run options.
Please do you best to get to an indoor run option over the next few days. Ideally, you should do an 8-9 mile run. I know that is brutal on a treadmill so just do what you can. All of you are strong and have been diligent in your training and you will be FINE for next week’s run and the race. Really!
Stay warm and safe!
Amy