Author: wrwlondon

2017-18 Beginners Week 27 update

Hi everyone,

Well, this weather is CRAZY!  You all get the dubious distinction of the first ever beginner group whose run to Canary was snowed out.  I’m so sorry to those of you actually looking forward to dodging bikes on the canal 🙂

So now the question is – what do we do.

Right now, we are looking at 3 options.

1) Meet at Barclay’s at the usual time, run to Hyde Park and then run 2 loops around the perimeter of Hyde Park.

2) Meet at Barclay’s at the usual time, take a bus to Hyde Park and then run 2 loops around the perimeter.

3) Do not run outside but find an inside running solution.  Some in the MWF group have discovered that you can book a 1-day membership online for Swiss Cottage Leisure Center for 8 pounds.  They did their long run today together on the treadmills there.  https://www.payasugym.com/gyms-in-london/swiss-cottage-leisure-centre-gym-details

We have had reports from MWF runners who ran today that Hyde Park was fine for running but it was a bit slippery on the way there.  This is why we are considering the bus option.

The issue is that we really won’t know the conditions until we are in them.

The important thing is that if you are feeling at all uneasy about running in this weather, don’t.  Find another option – get to Swiss Cottage in the next couple of days.  DO NOT feel that you need to try running in this.  DO NOT feel pressure from your fellow beginners or your coaches.  I do not want anyone to get hurt because she felt she had to get out there.  You can run the race if you don’t get out there tomorrow.  You can’t run it if you get injured by falling.  Coaches/Kris – this applies to you, too.

My plan at the moment is to go to Barclay’s in the morning after drop off and assess the sidewalks at that time.  If they are slippery, we will take the bus to Hyde Park.  And if HP is icy, we will not run.  But we can also run on the grass at HP which will likely not be icy.

I will not sugar coat it – running outside tomorrow is not going to be pleasant.  It’s supposed to be windy and running on slush may feel a bit like running on sand.  And if we run on the grass, you feet will be cold and wet.  I’m not trying to dissuade you – I just want to make sure you are prepared mentally (as well as wearing some wool socks and layers!).

The other variable is the possibility that ASL is cancelled.

SO, given all of that, my plan is to be at Barclay’s tomorrow and run, or bus/run, with anyone who is up for it.  And if it’s super icy, we will just slide our way to Pret 🙂

We won’t be doing the split time groups – this run will be much slower for all involved for safety reasons.  We will plan to do the split groups next week for Kew.

Also, for anyone super sad about missing margaritas, we have determined there is a Tortilla that is open early in Victoria station – a fairly quick jaunt from Hyde Park…

Let me know if you have any questions.

Amy

2017-18 Beginners Week 27

Well, what can I say?  You guys ROCKED Wembley.
A shoutout to Purvi who decided she needed a bit more mileage than everyone else.  And another shoutout to Keri who got in some interval training as a result of Purvi doing more mileage.  And finally to Dana who decided it would be fun to run to Wembley AGAIN with the make up group this past week because once is never enough!
We are so incredibly proud of all of you and how far you’ve come.  We have two more long runs to go and we know you can ALL do this.
A few things:
First, if you haven’t submitted information for the Utrecht photo directory, please do so ASAP.  Here is the link:
I’ll start chasing you down soon if you don’t submit…  Thank you to those who already have!
Right now, the weather in Utrecht is looking similar to what we have had in London, which is good (not including this week which is COLD!).  So low-40s F/4-7 C is what is predicted a few days before the race, subject to change of course.  You should be trying out what you think you might wear on the race over the next week or so.  Make sure nothing rubs the wrong way, think about layers, etc.  Some people will buy a cheap outer layer that they plan to toss when they get hot so they don’t have to carry it.  So think about whether you care if something is tied around your waist.  My beginner year, I bought that cheap layer but I realized during the race that I was so used to having something around my waist that I didn’t care, so I kept it.  Everyone is different, but think about what might work for you.
This week and next, 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.
I know we are all excited to do the run to Canary and get us some margaritas.  However, the weather is pretty crazy this week.  If it looks like the canal is going to be icy, we will change the route, probably to do the Battersea loop which is similar to the Sloane Square to Westminster to Green Park route we did a few weeks ago but it adds on some mileage by going through Battersea Park and going all the way back to SJW.
For now, we are going to assume that the weather gods will be nice and we can run to Canary.  I will hopefully confirm Wednesday night but I may leave the call until Thursday morning depending on how the weather looks.
This week, and hopefully next as well, we will do a staggered start so that we will all end fairly close together.  Carol, Claudia, Fernanda, Nancy, Purvi and Sue will start out at 8:10 with Megan and Amy.  Everyone else will start the usual time with Dani and Keri and guest coach Kris (a beginner from last year like Tamar – so ask her any questions you have!).  The two groups will pause at each turn in the route to make sure we don’t lose anyone – so the lead coach for the group will pause and wait for the rear coach to catch up, if needed, before continuing on.  This should hopefully avoid any more extra mileage mishaps…
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
  • bring money/credit card for margaritas and breakfast burritos!
I have extra gels and will bring some with me, but since I am leaving with the early group, I need to know if anyone NOT in that early group wants some and I will leave a bag with one of the other coaches.
Canary Wharf route
Section One – Regents Park to the Canal
Run down Wellington Road to Prince Albert, cross using the zebra crossing and then head down to the mosque where you enter the park.  At the light, cross the Outer Circle and enter the park, keeping to the left and going over the wooden bridge.  Run straight and take a slight left (not a hard left) and run, crossing over one cross path and turning left at the second one.  Run back over the Outer Circle, cross the canal and then take a right to go down onto the canal.
Section Two – Canal to the Wall
Run along the canal for approximately 3 miles until the canal pathway ends at the famous “Wall.”  Note – there is likely a detour we will need to take:
DIVERSION – Follow the bridge across the canal and turn right on Camden High Street. Take the first left on Hawley Crescent and then left on Kentish Town Road. There is an entrance back to the canal path on the left side of the bridge.
 


Section Three – Angel Roads
We need to run through the Angel neighbourhood until we can re-enter the canal path.   At the wall follow the ramp up to Muriel Street.  Take a right and then an almost immediate left up a path that winds between the apartment buildings.  See the picture below for the entrance to the path.



Keep going straight on the path and it will become Maygood Street.  When you get to the intersection of a main road (Barnsbury Road) turn right.  Run until you make the second left onto Chapel Market.  (There is a metal archway saying Chapel Market and a zebra crossing at the intersection.)  Follow Chapel Market until the end.  (NB:  There is a public Ladies Room at the end of White Conduit Street, which intersects with Chapel Market about midway.)  Turn right at Liverpool Street to the major road Upper Street.  Cross Upper Street and turn left.  (NB:  Angel Tube Station is to your right if you are going home from here.)  Make your first right at Duncan Street and follow until the end.  The entrance to the canal path will be directly in front of you.  Go straight along the canal (NOT a sharp right turn.)

Section Four – Canal to Limehouse Basin
We run for about 4 miles following the canal path past Victoria Park to the Limehouse Basin.  We exit the canal path at the wire looking bridge – see picture below – and take the brown brick steps up to the left.



Section Five – Limehouse Basin to Canary Wharf
At the top of the brick steps, go straight.  At the Limehouse Gallery and Bronze Age shop turn right.  Run along the water until you reach the second metal foot-bridge leading to a park.  Cross the bridge and run through the park.  After the park, you’ll run straight, under an arch and the water will be on your right.  Run with the water on your right until you see the long flight of steps next to Royal China – see picture below.  You’re almost there!
Run up the steps and run one full time around the traffic circle.  Then run a half circle and continue on as if you had run straight ahead from the steps, through the small park to India Drive and then veer slightly right along Cabot Square.  You’re heading for the big skyscraper building in front of you.  Stop when you see the sign for the Canary Wharf DLR Station at the ‘mall’ entrance on the South Colonnade.  We’ll meet at the Tortilla inside the building, just right of the entrance. Yay!

2017-18 Beginners Week 25

Hi everyone,

You all continue to impress us!  Last week was a tough run because most of the second half was uphill.  You all did it so amazingly well!

A few quick reminders for the run this week:

  • eat something before the run
  • bring your Oyster card
  • we will be bringing the gels again this Thursday.  Bring water!  Try a different gel and then go out and purchase a few of your own.  We will keep bringing our stash until it runs out but you will need gels for Canary Wharf and Kew as well as the race.  You will want to have two for the race just in case.

**** Money Collection – Tuesday 13 Feb 8:30-11:00am ****
Tuesday is a big day! Please stop by Kathy’s house at 15 St. John’s Wood Terrace which is near the corner of SJW High Street (a few steps from Starbucks) some time between 8:30-11:00am. THANK YOU Kathy for letting us invade your house! We’re collecting money (cash only) for shirts, hats, and all outstanding items for the Utrecht trip. We’ll also be handing out the apparel. The dinners and tours are requiring large deposits so we’re trying to simplify things for everyone by doing the collection now. Also please note that after this date we can not make refunds on the meal or tour costs if you need to cancel later. IF YOU CAN’T MAKE IT AT THAT TIME ON TUESDAY, PLEASE GIVE YOUR MONEY TO A FRIEND TO BRING AND TO COLLECT YOUR KIT. The costs are listed below.

All Utrecht Race Attendees:
Friday dinner  – £25
Saturday dinner –  £45
Sunday dinner – £60
Race hat – £10
WRW fee – £15
(WRW fee helps to cover the costs of WRW including appreciation gifts, the end-of-year “leavers” celebration and website costs)

Utrecht Extra (by sign-up):
Saturday afternoon tour – £25

WRW Apparel (by order):
T-Shirt – £25
Long-sleeve shirt – £30
Nike hat – £25

Attached to this email you will find the list of the Nike apparel order and the total Nike costs you owe. Just add that amount to the race costs that apply to you and you’ll have your total. On Tuesday. we’ll have a master list of the amount everyone owes, but it would be helpful if you can bring the correct change. Thanks so much!

We’re coming into the final stretch
I know you all know this, but we have just over a month until race day and we have 3 longs runs left.  You all are amazing and you ALL can do this.  Don’t worry about the times and the distances – they are long but we are in this together and we will DO THIS!

I know there has been some concern that we aren’t running enough.  If you are feeling antsy and want to do a VERY short 30 min run on some other day, that is OK.  But nothing more.  I don’t want any injuries from overuse.  It may be better to try to do some other cardio (biking, swimming, spinning) so you don’t mess up your running muscles.  I know it seems strange to not run the full 13 miles before the race but truly this is how most runners train.  The regular M/W/F group is running to Kew the same week we are and that is their longest run, just like us.  If you think about it, each week we are adding about a mile to our long runs.  Each week the run seems long, but it is also doable.  You know you can do just that extra bit.  And for the race, it will be the same.

If you are feeling stressed about it, please talk to any coach.  We have all run several races and have all trained in this way and we are happy to talk to you about it.

The rest of the schedule:
Week 25 – 15 Feb – 110 min = Wembley
Week 26 – 22 Feb –  60 min – ASL BREAK  (note – anyone who missed Wembley can run it this week instead)
Week 27 – 1 Mar – 120 min = Canary Wharf
Week 28 – 8 Mar – 130 min = Kew Gardens
Week 29 – 15 Mar – 45 min = easy run through Regents Park
RACE DAY!

Don’t forget – your Tuesday runs are now 60 min long and the weekend run is 45 mins.  It is CRITICAL that you are running 3 times a week at this point.  Put it in your calendar and get it done 🙂

This week’s run
Wembley is one of my favorites.  There are many people who do not love this run as much as I do so I am going to tell you why I like it and you can tell me your own opinions of it at coffee 🙂

Why I like the Wembley run:
1) You see many sides of London along the canal
Some runners complain that parts of the canal are very ugly.  This is true.  However, I enjoy seeing the transition from city and the older buildings along the canal and newer gentrified condos to the industrial parts to the country parts, with glimpses of Wembley Stadium along the way.  I feel like it’s the real London – many sides, not always so pretty but always something to look at.  And as you keep going, it changes.

2) You see a part of London you otherwise wouldn’t – Wembley
No, not the stadium but the streets.  There is a large Hindu population and there are many shops with brightly coloured saris and trinkets that are fun to look at.  And there is an amazing Hindu temple that was built in 2010 that took 14 years to build from stone from India.  It is incredible.  Look for it on the left hand side of the street.

3) It has a long, uninterrupted stretch of canal running
Once we get on the canal, we run for about 6 miles.  I believe this will be the longest stretch of uninterrupted running you will have had so far.  One of the things that makes me love this run is that it was on this part of the run in my beginner year that I had a running epiphany – I felt like I could just keep running forever.  I think I had settled into that pace where you feel good, you feel like you’re just cooking along and you can chat and run and all is good.  I hadn’t really felt like that before and it was a great feeling.  Some of you may have already had that feeling, some may never get it, but having a nice long uninterrupted stretch may put you in a similar place.  I hope so!

4) You get to say you ran to Wembley!
Most people have heard of Wembley.  And people in London know it’s a ways out.  So it’s fun to be able to say you ran there – so impressive!

The route
Start out heading west on Circus Road, turn left on Grove End to St John’s Wood Road and go west, turning left on Cunningham then right on Aberdeen to work your way to the canal entrance on Blomfield. Continue out the canal and exit at Alperton, see photo below, not quite 7 miles in. Turn right at the top of the stairs, cross the bridge and take the first right onto Ealing Road. Just after the turn you’ll see the Alperton station on your left. Follow Ealing Road to the High Road and turn right. You’ll see Wembley Central on your right for the 8-mile route. For 9 miles, continue until you make a left on Park Lane which becomes Wembley Park Drive. Continue past the turn off to the stadium on the right and up to Wembley Park Tube Station.  There is a Costa just down the steps towards the stadium so we will head there for coffee afterwards for those who can stay.

2017-18 Beginners Week 24

Hi all,
I hope those of you who ran the Winter 10K had a fun time!  It looks like you had good weather for it.  I can’t wait to hear all about it!  Melissa took the photo above last week – I love it!

RSVP for run this week

This week is ASL’s parent teacher conferences.  It sounds like we may have some difficulty coordinating schedules but we’re going to give it a go.  Please let me know which of the following days/times you can do:
Thursday 8:30 am
Thursday 9 am
Friday 8:30 am
This is a 100 minute run so keep that in mind when you think about which days/times you can do.

Save the Date – Tuesday 13 February – Shirt/Hat Distribution and Money Collection
On Tuesday 13 February in the morning, we’ll be collecting money and distributing the WRW shirts and hats. We will also be collecting money for certain expenses for the Utrecht Half-Marathon trip. More details to follow.


This week – gels!
This week we are going to try gels on the run.  Gels are basically carbohydrates to give you body some extra fuel during the race.  For the most part, we train in a way to teach our body to use fat as a fuel.  Fat is easier to access as an energy source and requires less fine-tuning in terms of timing carb intake during exercise.  Our bodies have about 1000-1200 “easy access” calories available which will get most ladies about 10-11 miles (depending on their weight and fitness level).  After that we will use gels (carbs) to fuel that last 2-3 miles of the half-marathon.  We, your coaches, will tell you when you should take the gel.  We will plan to use them on our longer runs going forward so we get used to taking them – we don’t want anything “new” on race day to throw us off!  On Thursday/Friday, we will bring a bunch of gels that you can sample.  You can try different flavors and brands and decide what you like (it may be helpful to keep the packet if you like it so you remember it).  Then you can buy some either online or at running stores.  In general, gels don’t taste great but they will either give you a boost after about 6 – 8 minutes or, if you’re like me, they will keep you from losing energy.
Some of the gels we have are called isotonic and have more liquid so you may not need water with them.  Others are more like the consistency of jam and you’ll want water to wash it down.  So please please bring your water with you.

Places to buy gels:
Runners Need stores or runnersneed.com (individual GU, SIS, TORQ, Shot Bloks, sport jelly beans)
sweatshop.co.uk  (you can buy individual GU gels here)
amazon.co.uk  (may only be available in boxes but you could share with others in the group)
wiggle.co.uk
energysnacks.co.uk
Ocado (Clif Shot Bloks, SIS isotonic gels)

The route this week – to Big Ben and back
For this run we head to Hyde Park via the usual route and run along the eastern edge of the park to Hyde Park Corner, under the arch and down Constitution Hill.  Run pass the Victoria Memorial down the mall and enter St. James Park.  Run over the pond and out of the park, turning left onto Birdcage Walk and down into Parliament Square to Big Ben, then turn around and run the same route back to Starbucks.

2017-18 Beginners Week 23

Hi everyone,

GREAT job on Thursday with 90 minutes.  Can you believe you guys ran 7 miles?  7 MILES!!  You all continue to amaze me with your determination and support for each other.
OK – this week, you are increasing your non-Thursday run times.  I am hoping you did 45 minutes this weekend.  Tuesday you should do 60 minutes.  We will do 60 again on Thursday together.
Several of you are running the Winter 10K next Sunday.  For those that do, you should do a leisurely 45 minutes for next Tuesday (so you are basically swapping your 60 minute and 45 minute runs).  So you would do:
  • 60 minutes this Tuesday (30 Jan)
  • 60 minutes Thursday (1 Feb)
  • 70ish minutes Sunday at the race
  • 45 minutes EASY PACE Tuesday (6 Feb)
  • 100 minutes Thursday (8 Feb)
Just some thoughts about the 10K – don’t stress about it as a race – treat it as another training opportunity where you can get that feeling of energy that comes from the racers and also witness the mass of bodies at the start and how you will likely not move very quickly at the beginning.  Don’t push yourselves too much – we don’t want any injuries!  [Note – we had two beginners injure themselves last year – so BE CAREFUL!]   You may feel great that morning or you may not – every race day is different.  So if you’re feeling tired, slow down.  You have all run this distance before so you know you can do it.  The most important thing is to have fun!
 
I want to remind you all to eat something before the Thursday runs.  Now is the time to figure out what works for you from an energy perspective.  Next week, we will talk about fueling during longer runs and the race, but part of fueling is eating ahead of time.
 
Also, please please listen to your body.  If something is hurting, get a foam roller and/or go see a physio.  Do it NOW.  Most things can be dealt with if you start early enough.  I want no runner to be hobbling!
 
Finally, next week is ASL parent-teacher conferences.  We are looking into being able to do two coach-led runs next week depending on coach and runner availability.  If you cannot do the regular Thursday time, would you be able to do Friday instead?
 
 
This week’s route:
Start out on Circus Rd to Hall Rd.  Just past Randolph Ave, go left onto Warrington Crescent and at the Warwick Ave tube, turn right onto Clifton Villas.  Left onto Blomfield Rd and then right onto Westbourne Terrace Rd over the canal and under the Westway to Westbourne Bridge/Westbourne Terrace.  Keep right onto Sussex Gardens to Lancaster Terrace.  Enter Hyde Park at the Italian Gardens and run so the fountains are on your left.  Keep to the path closest to the water, run under the bridge and hook around to the right at the Princess Diana Memorial Fountain to go up to the road.  Turn right to run across the bridge and go diagonally across the park to Speakers Corner.  Turn right and then left past the Animals in War Memorial.  Cross Park Lane and turn left at the next street, Park St.  Run up this street as it becomes Gloucester Rd and turn left when it ends at Park Rd.  Run up Park Rd to St John’s Wood High St and Starbucks.

2017-18 Beginners Week 22

Hi everyone,
I hear you all rocked the 80 minute run last week.  I was so sorry to miss it!
We are doing 90 minutes this week, running down through Sloane Square, along the Thames, past Big Ben and on to Green Park.
Starting this weekend, you should increase your running time so you are running 45 minutes on the weekend and 60 minutes on Tuesdays.  Next week is a break week so you will run 60 minutes both on Tuesday and Thursday.  When we are increasing mileage, our bodies need occasional breaks so they can rest and allow the muscles to heal to be stronger.  Next week, and the week of ASL’s break, are those rests.
Our remaining schedule:
Week 23 – 60 min = TBD
Week 24 – 100 min = Big Ben and back (note – this is parent-teacher conf at ASL)
Week 25 – 110 min = Wembley
Week 26 – February break – 60 min run
Week 27 – 120 min = Canary Wharf (with margaritas and breakfast burritos!)
Week 28 – 130 min = Kew Gardens
Week 29 – 45 min = easy run through Regents Park
RACE DAY!
New Shoes?
If you are feeling like your shoes are getting old, NOW is the time to replace them.  You want to be able to fully break them in before the race.  Don’t feel that you have to get new shoes – if you are feeling good in yours, it’s fine.  You just don’t want to get new ones a week or two before the race.  When I get new shoes, I generally run a shorter run in them first just to make sure they don’t give me any problems.  I’ve definitely had shoes in the past that throw me off a little and cause some niggles.  They always break in, but it takes time and you want to make sure they are fully broken in by the race.
Route this week:
We start out by running to Hyde Park, taking the usual route: west on Circus Road, left on Grove End, all the way down to Seymour Place where the road ends.  Right on Seymour, across Edgware, left on Stanhope and enter the park. At the silver orb, turn left and run down to the southern edge, following the path to the right before it leaves the Park.  Run to big gated exit before the tall ‘One Hyde Park’ complex, cross over Knightsbridge at William Street, quick right on Knightsbridge then a left onto Sloane Street continue past Sloane Square down Lower Sloane St/Chelsea Bridge Road to the Thames.  Turn left on the Thames side of Grosvenor Rd and run along the Embankment to Westminster and continue left on Birdcage Walk, cutting through St James Park to the Mall, then left on the Mall towards Buckingham Palace, crossing before the circle to reach Green Park.  Run up to the Green Park Tube on Piccadilly St and take the tube home!

2017-18 Beginners Week 21

Well done on running 70 minutes on Thursday!  You may not believe us, but the hardest part is behind you.  Once someone can run an hour, bumping up a session 10 minutes each week is not a significant jump in terms of fitness/cardio requirement.  The hard part is learning how to run and building a base.  It’s tough to move from walking/jogging intervals to non-stop running.  We’ve done that hard work and are more than ready to start extending our mileage.
A few notes about training over the coming weeks:
  • It’s very important to get in the the long runs each week, even if they are not on Thursday with the rest of the group
  • It’s important to not steadily increase your time every week – it is best to lengthen your session for 3-4 weeks then drop back for one week to allow your body to recover/rest.  We will rest in three weeks and then again the week of ASL’s February break.
  • Please continue to email/talk to each other when you have scheduling conflicts – it’s a great way to get those longer runs in if you can’t make a Thursday
Today’s lecture – why we run slowly.  This is from Paula Mitchell, our founder.
Why do we run the long run slower than race pace?
The quick answer is that it has to do with how your body builds fuel, which is something you’ll need for the race! I’ll delve into the basic science of fueling (which I have hugely over-simplified but hopefully it’ll get my point across). To fuel our runs we have 3 options – Creatine Phosphate (CP), glycogen and fat.
Creatine Phosphate– You have about 15 seconds worth of CP fuel – that’s it. Think Usain Bolt running the 100m – he fuels with CP and it works because he can run 100m in less than 15 seconds. CP is where your body will go first looking for fuel, particularly if you take off like a rocket from Barclays. Think of CP as kindling on a fire – it catches fire easily but burns out very quickly.
Glycogen– Glycogen is the next fuel option. Glycogen is basically stored in your muscles and in your liver and because of that it makes glycogen a bit more difficult to burn as fuel (think of damp firewood – it will eventually burn but it takes quite a bit to get it going).
Fat– Fat is the 3rd source of fuel and most runners, even the very lean women, have an ample supply of it. Think of fat as a butane tank of gas on the BBQ grill – once it’s lit, you can have countless cook-outs before the fuel is gone.
Here’s the important part– All of those fuel sources – kindling, damp firewood or butane gas need something to ignite them and keep them burning. Physiologically speaking that ignition or burning “tool” is ATP which is created by mitochondria; so, the more mitochondria you have the more efficient you are as a fuel burning machine.
What is mitochondria and how do we get more of it?  Some of us are genetically blessed with higher mitochondria counts. Thank your mother for that – it comes through the maternal side of the genetic equation. If you didn’t win the genetic lottery, then the only way you can increase mitochondria is through LONG, SLOW, ENDURANCE training (LSE). When you go for a long run at a slow pace, you actually produce mitochondria. Kind of cool, huh? Now remember – we need mitochondria to help ignite our fuel sources. So what does that mean for you? It means SLOW DOWN on your long run – give your body a chance to become a mitochondria production factory. If you do your long run at a strong pace, you’re missing out on this benefit.
So we will be keeping it SLOW on Thursdays, and now you know why.
Unfortunately, I won’t be running with you all this week (I am so bummed to miss this great route!).  I’m going on a 2 day girls’ trip to Paris.  I can’t wait to hear about the run.
Route this week
This week we are running an interesting route through the Brompton Cemetery to finish at Whole Foods in Kensington. We’ll head down to Hyde Park in the normal fashion via Lisson Grove/Seymour. As we near Wellington Arch, we’ll veer to the right (or west) staying along the inside edge of the park. exiting at the gate we normally use at William Street [next to the French Embassy].  Cross the street, take a right.  Turn left at Brompton Road (just past the tube) and take Brompton all the way (admiring Harrods as you pass) until Fulham Road.  Veer left on Fulham Road and continue to Brompton Cemetery.  Turn right to enter the Cemetery.  Run through the Cemetery then exit and turn right onto Old Brompton Road, then turn left onto Earls Court Road. Cross Cromwell Road, then turn right onto Cromwell Road and then turn left onto Marloes Road. Continue north on Marloes making your way through the streets to Kensington High Street.  Whole Foods will be to your right. Whole Foods is a great place to finish. There is plenty of room for everyone to sit together for coffee after the run (if you have time). To get back to SJW, some people may decide to share cabs or you can tube home from Kensington High Street station (Circle Line).

2017-18 Beginners Week 20

Hi everyone,

Well done to jumping right back into the routine for Thursday’s run.  And hopefully those of you unable to join us were able to get out there over the weekend.

Well, we are really starting things this week.  Up until now, we have been building our muscles and our lungs and our psyche to know that we can run for 60 minutes.  We will now start to add on a bit each Thursday to build you up to the distance you need to run that race.  The other thing to know is that while we plan the runs for a certain amount of time, we won’t all finish the planned distance at that time.  So depending on your pace for that day, you may run a little less than the expected time or a little more, but we will all need to run the same distance for the race so we all need to build up to that distance even if it takes different times for each of you.
Think of how far you’ve come – it really is amazing.  We can’t wait to watch you grow from here!
A few reminders:
  • You should be running 3 times per week now
  • The Tuesday run should be about 45 minutes and the weekend run should be about 30 minutes (Tuesday runs will get longer in a few weeks, but not yet)
  • It is OK to break up into smaller pace groups on your weekend and Tuesday runs but it is normal for pace groups to ebb and flow from week to week
  • Bring water for the Thursday runs
  • Eat something before the Thursday runs
  • The Thursday run is SLOW
Training
We cannot emphasize enough that the way to build up to the half is to just put in the time and miles.  Also, it is important to understand that the pace groups will continue to morph throughout our training and that is completely normal.  Some days you feel like you want to be towards the front, sometimes you feel like it’s just not your day and you’re slower.  This happens in the M/W/F group, too.  We have lots of time and as you know, it’s about finishing and feeling good about it, not about how fast you can go.  Save that for next year.  Also, as we run for longer times on Thursdays, we will continue to make you run more slowly than you might otherwise.  Running slowly builds your body and muscles in a different way.  I will send our founder, Paula’s, lengthy description of that next week.
Water and Nutrition
As our runs get longer, you will want water along to hydrate.  It will make you feel better on the run and will help your body recover faster.  Also, please please eat something, just a little something, before our Thursday runs.  We don’t want you feeling faint from lack of energy.  Maybe some yogurt or a banana – just a little something for your body to use to fuel you.  As our runs get longer in a few weeks, we will talk to you about fueling for much longer runs and during the race, but we’re not ready for that yet.
The route this week:
BOROUGH MARKET!
Please make sure to bring your Oyster Card or contactless card for the tube ride back.  Also, you might want to have some cash – not all vendors accept cards.  We will head first to Monmouth Coffee – legendary filter coffee – and then we can head into the market together or separately – whatever works for everyone.
Borough Market via Westminster Bridge
We head to Hyde Park via the usual route. Start heading west on Circus Road and turn left on Grove End and follow south as it becomes Lisson Grove.  Cross over Marylebone Road and continue on Seymour Place until the end.  Turn right and cross over Edgware Road and then left to enter Hyde Park at the intersection with Stanhope Place.   Run along the eastern edge of the park to Hyde Park Corner, under Wellington Arch and down Constitution Hill.  Run past the Victoria Memorial down the mall and enter St. James Park.  Run over the pond and out of the park, turning left onto Birdcage Walk and down into Parliament Square to Big Ben.  Continue past Big Ben and cross Westminster Bridge. After the bridge turn left to run along the Thames until the river path ends after Southwark Bridge. Borough Market is under the railway bridge near the London Bridge station. The official address is 8 Southwark Street SE1 1TL.

2017-18 Beginners Week 19

Happy New Year!

I hope everyone had a wonderful break.  We are looking forward to running with you tomorrow and hearing how you spent your break.  I hope you all managed to do at least a bit of running over the past few weeks.  If you haven’t, please let one of us know tomorrow so we can help you take it easy – we don’t want any injuries!

For this week, we will be doing a 60 minute run to remind ourselves that we can do this!  We want to make sure you all have a strong base to build on when we start to increase our time and mileage next week.  Tomorrow, we will do a loop that will have plenty of opportunity for red men for most of the run.

Please note that after tomorrow, most of our runs will start to be destination runs, meaning that we will end someplace that is not SJW.  This is because we need to run further and longer while also trying to keep us as flat as possible and with some interesting places to keep us distracted while we run.  We have mapped out a tentative schedule below, subject to change.  This should help you determine your timing for getting back to SJW after the run.  Please make it a habit to bring your Oyster Card or contactless card.  If you have questions, please let us know.

Week 20 – 70 min – Borough Market
Week 21 – 80 min = Brompton Cemetery/Whole Foods Kensington
Week 22 – 90 min = Sloane Sq/Green Park
Week 23 – 60 min = TBD
Week 24 – 100 min = Big Ben and back (note – this is parent-teacher conf at ASL)
Week 25 – 110 min = Wembley
Week 26 – February break – 60 min run
Week 27 – 120 min = Canary Wharf (with margaritas and breakfast burritos!)
Week 28 – 130 min = Kew Gardens
Week 29 – 45 min = easy run through Regents Park
RACE DAY!

Tomorrow’s route:
This route takes Elsworthy Rd to Primrose Hill Rd (left) and Adelaide Rd (right) over towards Camden then turn right onto Chalk Farm Rd/Camden High Street/Hampstead Rd to Euston Rd. The group will turn right, run a couple of minutes, then turn right towards Regents Park. Staying on the pavement/sidewalk on the outside of the hedges, follow the outer loop back to the Charlbert exit of the park then finish at Starbucks.

2017-18 Beginners Week 16

So much fun seeing the lights with you all last week!  It really is worth it to get up early for that run.  And thank you, Catarina, for hosting such a wonderful coffee this morning and all of you for the generous gift!  You spoil us too much!
 
You may have noticed on our training schedule that we’re repeating a 60 minute run over and over again for 4 straight weeks. There is a method to that madness! We are trying to become very comfortable with an hour long run. Hopefully over the next 4 weeks, an hour long run will not be particularly overwhelming or worrisome. This is a fabulous place to be – being able to go out and run for an hour is empowering…. you’ll feel like Superwoman! The same can be said for the Tuesday run. The schedule has you running 45 minutes every Tuesday until late in January. Believe it or not, that 45 minute run will start to feel like a short jaunt. I’m serious!!!
 
Running over the holidays
Let’s talk about how to train over the holidays….. For those of you in town and able to join the group run, carry on with the 60 minute Thursday run, a 45 minute Tuesday run, and a 35 minute weekend run. If you are not here, it is ideal to still follow that schedule.  However, if you are traveling and are not able to follow the normal schedule, try to run 2-3 times a week for 30-45 minutes. As long as nothing is hurting, the pace could be quicker than we normally do but doesn’t have to be. There is nothing wrong with holding a gentle pace and running only 30-45 minutes. If you are not able to run at all, let one of us know. Depending on your circumstances, we may slightly adjust the first 1-2 runs in January for you.
 
Melissa will be here over the break and is happy to run with anyone who is here on the Thursdays.  Please let her know if you are here and interested.  She will send out an email to confirm the time – it may be a little later like 8:30 or 9 to give you all a little more sleep ?
 
If you’re not here – a little tip that works for me when I need to run on my own:  schedule the runs.  If you have down on your calendar that you will be running for an hour on Wednesday starting at 9 am, you are much more likely to actually get out there and do it.  And it will force you to make time for it instead of thinking, “Sometime in the next two days I will go run.”  Make sure you check the weather before making your running appointment with yourself – you don’t want to have it be in the middle of a snowstorm!  (Or maybe you do… good excuse to have to skip it??)  Last year’s group sent each other photos on What’sApp to keep everyone motivated.  I think they had a lot of fun seeing where the group was running.
 
This week
I heard those of you who ran before the breakfast did 50 minutes straight – wow!  And it was OK, right??
 
For Thursday – our first run with no walk breaks.  We know you can do it.  YOU know you can do it.   You have been running for about an hour for the past couple of weeks.  And there will be plenty of red men along the way.  We will take it nice and easy and before you know it, we will be back at Starbucks.
 
The route:  Run down to Hyde Park via Lisson Grove/Seymour entering the park near Speaker’s Corner. The group will exit Hyde Park at Brook St. and run across to Regent St. The route turns north to run up to Regents Park then back to Starbucks.