Author: wrwlondon

Beginners Week 25: 23 Feb 2016

Hello everyone,

I hope you all had a great break and were able to get in at least a little running 🙂

Originally this week we were going to try gels on our run, but since we will be splitting up the groups, we are going to wait until next week’s Canary Wharf run for that.

We have the following groups running this week:
Wednesday am with Meg, Lesley and Amy
Dawn
Cyd
Kara
Suzanne
Magali
Gisele
Christina
Paola
NOTE – for this group, please be on time to leave promptly at 8:20.  Meg needs to get back to SJW for an appointment.  We will do a short walk to Cavendish and start our run from there.  Remember there will be a large group of regular MWF runners also at Barclays so look out for us so we can separate ourselves.

Thursday am with Jane and Vicky
Vijaya
Mary
Jodi
Denise

Thursday afternoon without coaches:
Erin
Tiffany
Charla
Holly

No answer:
Swati

Since we are a disparate group and may need to get back home quickly this week, we are just going to run to Hyde Park and vary the distance based on the pace.  We are running 100 minutes this week.  There are various routes to Hyde Park on the WRW website here:  https://womenrunningtheworld.com/Women_Running_the_World/Routes/Entries/2013/5/18_Hyde_Park_routes.html

Finally, Vijaya had some good advice from the physio she saw in terms of stretching.  We all know how important it is to stretch before and after the run, but it is equally important to stretch on the days you DON’T run as well.  This will keep your muscles from tightening up as they heal between runs.  So please do everything you can to stretch just a bit every day.

Beginners Week 23: 11 Feb 2016

Hi everyone,
Sorry for the late email – it’s been one of those weeks 🙂
Congratulations to Swati and Vijaya for their 10K race on Sunday – see photo below.  You guys are awesome!
Our run this week will be to Notting Hill along the canal.  We will be doing 90 minutes and ending back at the SJW Starbucks.  Even if you can’t stay for coffee, please do go to the Starbucks because Jane will be there to give everyone a race hat and I think she may have a few shirts that people ordered and haven’t received.
Next week is ASL’s February break.  The week is considered a break week – less time/mileage for your run to let your body recover from the work its been doing to build up muscles.  If you can, please do your normal 45 minutes on Tuesday and 60 minutes on Thursday.  Even just doing a couple of 30 minute runs would be good just to keep up what you’ve done so far.  When we get back, your non-Thursday run times should increase – 45 minutes on the weekend and 60 minutes on Tuesday.  We will keep that schedule until the race.
 IMG_4245.jpeg
Tomorrow’s route:

Start out on Circus Road and turn left on Lisson Grove.  At St John’s Wood Road, go diagonally across the intersection and run down that road for one block.  Turn left and then turn right and run straight, crossing over Maida Vale.  Run alongside the canal until you come to the entrance on the left.  Run out the canal to the west and exit at Ladbroke Grove.  Run to Elgin Crescent and make a left.  Continue to Ledbury and go right and then left at Westbourne Grove.  Run down Westbourne Grove over Bishop’s Bridge and down the steps into Sheldon Square.  Go back along the canal, going back over the bridge (kind of a U-turn) and and out where you entered and back to Starbucks.

NottingHill.png

Beginners Week 22: 31 Jan 2016

Congratulations to Denise, Gisele, Magali, and Paola on your 10K run on Sunday!  Here’s a photo, courtesy of Magali.  You guys rock!
image2.jpeg

Well done on running 70 minutes on Thursday!  You may not believe us, but the hardest part is behind us.  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 following runs between now and race day:  80, 90, 100, 110, 110, 120, 100, 135 minutes
  • 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 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
This week, we have a great run to Borough Market.  Don’t forget your Oyster card and some cash for coffee at Monmouth Coffee. They are known for their filter coffee – they always have a line out the door.
The route:
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.
Borough Market via Westminster Bridge 6 miles.png

Beginners Week 21: 26 Jan 2016

Hi everyone,

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.  Think of how far you’ve come – it really is amazing.  We can’t wait to watch you grow from here!
Here are my bullet points for the week:
  • Running 3x/week – Thursday long, weekend 30 min, Tuesday 45 min
  • It is normal to move among pace groups each week or day
  • Bring water for the Thursday runs
  • Eat something before the Thursday runs
  • The Thursday run is SLOW
Looking ahead, after ASL’s February break, we will be increasing your non-Thursday run time to 45 min on the weekend and 60 min on Tuesdays.
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.
Our route this week is going to be to Hyde Park and back.  Head down Circus Road and t turn right on Grove End/ Lisson Grove.  Cross over Marylebone Rd (now you’re on Seymour Pl) and run until the road ends.  Turn right on Seymour St, cross Edgware Rd, and turn left at the next street (Stanhope Pl).  Cross into Hyde Park, cross over the Carriage Rd.  Where we go in the park will depend on how we are doing on time when we get there.  Coming home, we will exit at the east side of the park at Upper Brook St.  You’ll know you’re in the right place if you run past the Animals in War Memorial.  After you cross Park Ln, make your first left onto Park St and keep going until you get to Park Rd.  Turn left on Park Rd and make your way past Regents Park back to Starbucks.
HydePark5miles
See you Thursday!

Beginners Week 20: 20 Jan 2016

Week 20??  Holy cow – how did we get here already?  You guys ROCK after last week’s full-on 60 minutes.  We coaches knew you could do it and you proved us right.  We hope it wasn’t as bad as you had feared.  We have one more week of 60 minutes and then we start moving that needle forward.

We have revised the training plan since the race is a week later than the original plan anticipated.  I am attaching it here.  You’ll see that we have noted the weeks that we will do some of our iconic training runs so mark your calendars!  Before then we will plan some good runs including one to Borough Market before ASL’s February break.  As always, if you have any questions about the training plan, please ask any of us!
In the meantime, let’s review those bullet points from last week:
  • 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
  • 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
I’ve added one on to the end – the Thursday run should be SLOW.  As we run for longer times, we will be puling all of you back a little.  Running slowly builds your body and muscles in a different way.  I will send our founder, Paula’s, lengthy description of that next week once we start lengthening – get ready.
Here’s our route for the week – a version of one of the regular runs we do in the M/W/F group – Kensal Rise:
Go out Circus/Hall/Sutherland until it hits Harrow.  Take a right on Harrow to the intersection with Elgin.  Go left over the bridge and enter the canal. Go west on the canal and exit at Ladbroke Grove.  Take a right and run to Kilburn Lane where you go right and follow the road as it becomes Carlton Vale then Carlton Hill.  Go right on Abbey Road and left on Hall back to Starbucks.

Screen Shot 2016-01-19 at 11.34.11 PM.png

See you on Thursday!

Beginners Week 19: 11 Jan 2016

What a fun evening it was on Thursday!  So nice to see everyone out and not in hats and ponytails!  And well done to jumping right back into the routine for Thursdays run.

We had lots of questions from you guys on the run and since I know some of you work better in bullet points, here are the key things to know:
  • 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
  • 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
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 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 🙂
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.  In February, as our runs get longer, we will talk to you about fueling for much longer runs and during the race, but we’re not ready for that yet.
Routes
We will try to send you the route beforehand each week.  You can use some of them, especially ones we’ve sent up to now, as examples for your Tuesday runs.  Also, if there are places you would like us to go, please tell us!  We had a Borough Market suggestion on Thursday and we are happy to do that route when we are ready for that mileage (in just another week or two!).
This Week
Big day on Thursday – 60 minutes, no walk breaks.  But there will be plenty of little stops for lights and such so no worries!  Plus after last week’s run, we are more than confident this will be a walk (run?) in the park for you.  Regent’s Park, that is.  Here is the route for Thursday:
Start down St John’s Wood Terrace to Townsend, go left on Townsend, right on Acacia, and left on Avenue.  Cross Avenue and head down Ellsworthy, turning right to enter Primrose Hill.  Run diagonally across Primrose, exiting at Regent’s Park Road.  Follow Regent’s Park Rd, crossing the bridge and veering right, until it ends at Chalk Farm.  Take a right and run down Chalk Farm past the Camden tube station, then go right on Parkway to the Outer Circle.  Go left on the Outer Circle then right on Chester Road to the Inner Circle.  Go counterclockwise about 2/3rds of the way around and exit at York Bridge.  Take the Outer Circle to the right, exit at Charlbert, and head down Prince Albert Road to the churchyard for stretching.

Screen Shot 2016-01-09 at 1.13.02 PM.png

——————————————————————————————-
And since we didn’t manage to get the route out before the run last Thursday, I thought I’d add it in here so you have it if you want it:
Run down Circus/Hall Rd, right on Hamilton Terrace, left on Abercorn which becomes Elgin.  We take Elgin all the way to the end, cross at the big intersection and go over the over pass, run past the Westbourne Park tube, and take a right on Westbourne Park Road.  We go left on Ledbury, left on Westbourne Grove, and take the canal home.
Screen Shot 2016-01-05 at 1.11.33 PM.png
See you on Thursday!

Beginners Week 18: 4 Jan 2016

Happy 2016!
We hope you all had a relaxing break and you’re ready to start building up those run times. Hopefully you were able to get in a few runs over the past few weeks. If not, please make sure you get out there on Tuesday and Thursday to get yourself back on track. This Thursday we will do one more run of two 30 minute intervals and then next week we move to a full hour with no stops. But don’t panic – there will be red men who work in our favor. 🙂

On a more sobering note, we wanted to make sure you all knew about Mary Holtze. On Christmas Eve while visiting family in Minnesota, Mary suffered a brain aneurysm and was rushed into emergency surgery.  Since then, she has been improving daily although she she remains in the ICU in Minnesota. Her family has created a CaringBridge site (http://www.caringbridge.org/visit/maryfoleyholtze) if you are interested in receiving updates on her progress. Her older daughter has come to London so her 10th grade daughter could return to school. I believe a Meal Train schedule will be set up shortly for them and we will pass on that information once we have it. Please keep Mary and her family in your thoughts and prayers during this difficult time.

See you on Thursday,

Amy, Vicky and Meg

Beginners Week 15: 16 Dec 2015

Hi everyone!

So sorry for this extremely late email.  It’s been one of those weeks – just haven’t been able to get it together!
What a great run down to see the lights on Oxford & Regent Streets last week.  You all continue to amaze us – it was a HUGE jump up in running time and you all made it seem so easy.  It might not have felt so easy, but it was definitely nice having the lights as a distraction.
Some of you have mentioned that the Thursday runs feel easier because they are slower.  First, it is important to try to make yourself run slowly when you are not with us on Thursday – this will help keep injuries away and will build your long range muscles.  Second, it is time now to start to break up into pace groups, especially when you run with each other on Tuesdays.  I know you all enjoy chatting with everyone in the group, but if you are at different paces, some of you will not have a great run – it will be either too fast or too slow.  It is better to be running at the pace at which you are comfortable!  It’s also OK if you don’t do the exact route together.  It’s not about the route, it’s about the distance/time.  We are happy to talk about this with you!
Over break, it is important to keep running if at all possible.  You have all come so far – you just need to maintain where you are over the next 2 weeks.  It’s OK if you don’t run a full length run – it’s better to go out a few times a week and run 30 minutes than to not run at all.  The schedule has you running the next 2 Thursdays at the same times as we are this week – 30 min twice with a 5 minute walk break in between.  If you can get out there and do that – terrific.  If not, it’s fine!  When we come back, we will have one more week of 30/5/30 and then we will (gasp!) drop those walk breaks completely.  You will be ready.
For tomorrow, we are going to run down to Hyde Park so you can see how to get there.  It’s a great place to go for your Tuesday runs – easy to get to, and then you get the park to run in.  We will end at the Starbucks at the Green Park tube so BRING YOUR OYSTER CARD!
Directions for the run:
From Barclays, head down Circus Rd and turn left on Lisson Grove.  Run to Marylebone Road and cross over to Seymour Place.  At the end, turn right, cross over Edgware Road (be careful at this light) and run straight for one block on Seymour Road.  Turn left on Stanhope Place and then cross Hyde Park Pl to get into Hyde Park.  When you see the silver globe, after crossing North Carriage Dr, turn right.  Follow that path as it curves left.  Turn left to run along the Serpentine (alternatively, you can cross over the Serpentine and run on the other side).  At the end of the Serpentine, make you way out of the gates to Hyde Park Corner and cross over Knightsbridge to run through the Wellington Arch and into Green Park.  Run diagonally to the left to go towards the tube station at the far end.
Screen Shot 2015-12-16 at 3.46.14 PM

Beginners Week 14: 7 Dec 2015

Hello ladies.  We had discussed possibly doing an early run this Thursday am to see the london lights.  This week’s run will consist of two 25 minute running segments (with five minute walk before, between and after).  To save a little time at this early hour, we thought we would skip the five minute walk at the start (so please come warmed up and ready to go).  Please reply to Meg and let me know if you would prefer to do the 6 am run or the normal run on thursday at 8:20 am.  We will do the 8:20 am run for sure and might add on the 6 am lights run if there are enough runners interested.

We are SOOOOOO proud of all of you!

Meg, Amy, Vicky, Stacey and Lesley

P.S. the route map is below

(6:00 am start) – London Holiday Lights (4-5 miles)

The first part of the route we run through Regents Park. Head out St. John’s Wood Terrace, right on Charlbert and enter Regents Park. Turn right at the Outer Circle (watch out for bikes!) and follow the circle around until we exit at York Gate. Cross Marylebone Road and follow Marylebone High Street down until you turn right on George Street, then left on Manchester Street (past the Wallace Collection) then right on Fitzhardinger Street, left on Orchard Street until you reach Oxford Street. Left on Oxford Street and continue until you reach Regents Street and turn right. Follow Regents Street all the way into Piccadily Circus.  Turn right on Piccadily and then left on Old Bond Street. Follow Old Bond which turns into New Bond back up to Oxford Street. Turn left and you can stop at the Bond Street Station (4.4 miles) or continue up Gee’s Court (across from the Bond Street Station) which becomes St. Christopher’s Place. Cross Wigmore Street up Marylebone Lane, back up the Marylebone High Street turning left on Paddington Street, right on Chiltern Street until you hit the Baker Street station on the Marylebone Road (5.3 miles).

ChristmasLightsRun.jpg

Beginners Week 13: 30 Nov 2015

Hi everyone,

If you celebrated it, I hope you had a wonderful Thanksgiving.  We have just a few more weeks before many of us go on holiday at the end of December.  We have some significant increases in our training, but you all are ready – really!  But there are some important things we need to discuss, so bear with me because this email is a bit long.
We have reached a turning point in our training with this coming week’s run.  We will be running 3 15-minute segments with 3 minutes of walking in between.  Think about that – remember running 60 seconds those first weeks and we all thought we were going to die.  Then two minutes…. well, it might as well have been a lifetime.   We know it’s not easy – learning to run is challenging, but think of where you’ve come from.    We’re putting in an hour of total time now – it’s amazing what you’re doing.  We are at a critical point in our training where the routine begins to change… so I’ll just jump right in and start explaining.
  • 3 runs a week?  If you are aiming to do the half-marathon in the spring, you should be adding a third run each week if you haven’t already.  It will make the race a lot easier if you can get in a third run at least from time to time.  Let’s be clear – it’s never easy running 13.1 miles, but the more miles you’ve put in, the more comfortable your body will be running that distance.
  • Varying each run – This is the good news….. We have progressed to the point where our runs/routes will begin to vary.  Next Tuesday 8 December (or whichever day you are doing your second run) you will no longer simply repeat the route we did together the previous Thursday.  After this week, you will be doing one long run with your coaches on Thursdays, one medium run and for the third weekly run, you will do a short run.  The medium run (beginning Tuesday 8 Dec) will be 45 minutes total exercise time.  Feel free to break that up into whatever intervals you are comfortable with.  If you’re not sure where to start, you could try doing a 5 minute warm-up walk followed by three 12 minute jogging intervals separated by 2 minute walking breaks.  The third run should be 30-35 minutes total exercise time.  This also can be broken down into whatever length intervals make you happy.  A place to start may be….  5 minute warm-up walk followed by three 8-9 minute intervals separated by 2 minute walks.  Particularly for this 30-35 minute session, some of you may be interested in doing a walking warm-up then just jogging slowly until you feel you need a break.  Then walk for a couple of minutes and jog some more until you reach the 30-35 minute total time.  If you want to try that, here are a few tips.  First of all, run SLOW, like what we do on Thursdays.  Second, don’t look at your watch.  Do your 5 min warm-up then start jogging.  Look around, watch the people on the streets or in the park, think about anything but running, notice the yellow/gold/red leaves, make a grocery list in your mind, think about what book you want to read next or where you want to go on holiday….  anything but running.  When you’ve had enough, then check your watch to see how much time you did, take a walking break and carry on.  You may just amaze yourself.  On these additional runs, go wherever you want.  You will know how to get to Hyde Park after this week, Regent’s Park is right there, and access to the canal is super easy.  We’ll help you come up with some other ideas if those routes get boring.
  • Consistent Training –  For just a minute here we’re going to be a little bit more tough than usual.  These Thursday long runs are getting more and more important.  If there is any way you can get there, please join us.  We know some of you have things you have committed to ages ago and we get it.   Until now it has not been a problem because we are simply repeating the Thursday run on the following Tuesday.  We’re not asking you to cancel travel plans or quit courses.  We are all busy and there are always weeks here and there when we can’t run.  Not a problem!  The bottom line is this…  if you cannot make the majority of the Thursday runs, particularly in the new year, but truly even throughout December, it will be very difficult for you to contemplate doing a half-marathon.  We’re not trying to be mean or demanding or threatening, just realistic.  As our Thursday long run lengthens, you will want and need help, advice, pacing and someone to complain to.  We will be discussing fueling/hydration and trying out different options in that regard.  Those are things we need to learn/practice together – it’s not the same as reading it in an email.  The other one or two runs each week are much, much less important.  That’s the end of that speech….. next topic!
  • What’s your pace?  We are beginning to settle into pace groups.  This is natural and is not a reflection of your fitness level.  We need to each find the pace that feels comfortable.  Some of you have longer strides, some take smaller steps, some of you have long legs, some of you are tiny and have to take two steps to every one stride of a taller runner.  It’s not only down to height – some tall people have a natural up and down movement with less forward propulsion.  Most runners say that if they are asked to adjust their natural pace, things start hurting so it is important to find your natural speed.  We need to start thinking about where in the group you are pace-wise.  For the race, we will divide ourselves up based on these training paces so everyone will have a group and a trainer to run with.  During our training runs start trying to identify others in the group who are running your pace.  Who do you seem to naturally fall in sync with?  You probably have noticed that we don’t talk about pace in terms of numbers or precise times in this group.  It’s not important to have a specific number – it is important to know what feels comfortable to you…. not too fast, not too slow, but just right!
  • Hydration – As our runs get longer, we need to start taking in fluids while we’re running.  Hydration requirements vary vastly from runner to runner, but experts suggest targeting about 500ml of fluid for each hour of exercise.  Our needs are probably less than that as we are operating at a lower intensity level doing long distance training.  You may consider buying a belt that holds little bottles, a tiny camelback (one that sits very high up on your back), or one of those bottles that slips over your hand.  I wouldn’t recommend a large backpack – it changes your gait.  This need to carry water applies only to your weekly long run.  You are fine running 30-45 minutes if you drink before and after your session.
I understand that you have no point of reference, so you have no idea how well you are doing.  We’re running 4 miles now, over and over again.  I know it’s not easy, but you are doing it.  You have the worst of it behind you.  It’s A LOT harder going from 0 running minutes to 1 running minute, or from 1 to 2 minutes – those are difficult beyond belief.  In the next few weeks, we are transitioning into straight running, no designated walking breaks.  That may sound scary, but think about where we run.   Even though I say we are running 50 or 60 minutes non-stop, there will be street crossings.  You will learn to pray for the little “red-man light”.  My message is that you can do this.  You have each other to lean on and all of your coaches to help out however we can.
So… on to this week!  Here is the route for the week
Head to Regent’s Park via Charlbert.  Cross the Outer Circle, enter Regent’s, and stay right, running past the first bridge and then crossing the second one.  Take a left on the Inner Circle and continue until York Bridge.  Go left onto York Bridge and head out of the park, crossing Marylebone Road.  Go left on Marylebone then right on Marylebone High Street which becomes Thayer.  Take a right on Hinde Street and a right on Manchester Square.  Run past the Wallace Collection and left on George Street to Seymour Place.  Go right on Seymour Place, cross Marylebone Road, and take Lisson Grove/Grove End back to Circus.  Take a right on Circus to end at Barclays.
Screen Shot 2015-11-30 at 5.46.35 PM.png