- \n
- We are changing the route this week<\/li>\n
- Some runners will start earlier than others<\/li>\n
- You guys are right on plan – you can do this!<\/li>\n
- We are trying gels for the first time this week – there is detailed info on the purpose of gels below<\/li>\n
- Please bring your water bottles – you will want them with the gel<\/li>\n<\/ul>\n<\/div>\nRoute Change\/Different Start Time<\/b><\/div>\nAs you know, we were planning to do the run to Canary Wharf this week. \u00a0However, given that we ran between 7.25 and 7.5 miles last week, we don\u2019t want to push it too much to run a full 9. \u00a0Plus, Meg is going to be in the states and she doesn\u2019t want to miss margaritas!<\/div>\n<\/div>\nSo – we are going to swap the Wembley run with Canary. \u00a0We will run to Wembley this week and do Canary on 24 March. \u00a0The plan at the moment is to run to Wembley Central (about 8 miles) and take the Bakerloo line to Maida Vale and have coffee at the Starbucks that is right across the street from that station. \u00a0If you can\u2019t stay for coffee, you can continue on the Bakerloo line to Baker and switch to the Jubilee.<\/div>\n<\/div>\nAlso, we are going to start Vijaya and Swati early at 8 am so that we will all finish close to each other. \u00a0This was something two of our beginners did last year for these longer destination runs and it worked really well (thanks, Jen, for the suggestion!).<\/div>\n<\/div>\nI have to say that I love the Wembley run – you have a nice long unbroken run along the canal with a few glimpses of Wembley Stadium and then you run along a street with colorful shops and the most spectacularly carved Hindu temple – a place you would likely never go unless you were on this run.<\/div>\n<\/div>\nYou\u2019re on plan!<\/b><\/div>\nI know we\u2019ve said this before, but getting in these long runs on Thursday is critical. \u00a0It will be very difficult to do the following week\u2019s run if you miss the week before. \u00a0You all have been great about working together if you can\u2019t make a run – please continue that and help each other get these runs in if you can\u2019t make it.<\/div>\n<\/div>\nI know some of you may be worried that you won\u2019t be ready for Nice. \u00a0Trust us, you will. \u00a0We have 8 weeks until Nice – plenty of time! \u00a0Think how far you have come even in the last month! \u00a0A month ago, we were just starting to up the time to 70 minutes. \u00a0You guys have just run 100 and the longest time we have on the plan is 135 minutes and that\u2019s in 6 \u00bd weeks. \u00a0So seriously, you can ALL do it, you just need to stay committed and keep with it. \u00a0We are SO excited for all of you \u00a0– you guys are truly amazing. \u00a0If we didn\u2019t think you could do it, we would say so – and that is another reason why getting these long runs in is so important – we don\u2019t want you to get injured by trying to jump up the mileage in a week. \u00a0That\u2019s also why we have switched the route for the week – we want everyone to build up appropriately – there is no need to push the mileage right now.<\/div>\n<\/div>\nGels<\/b><\/div>\nOK – so the other thing for this week is that we are going to try gels on the run. \u00a0Gels are basically carbohydrates to give you body some extra fuel during the race. \u00a0For the most part, we train in a way to teach our body to use fat as a fuel. \u00a0Fat is easier to access as an energy source and requires less fine-tuning in terms of timing carb intake during exercise. \u00a0Our 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). \u00a0After that we will use gels (carbs) to fuel that last 2-3 miles of the half-marathon. \u00a0We, your coaches, will tell you when you should take the gel. \u00a0We will plan to use them on our longer runs going forward so we get used to taking them – we don\u2019t want anything\u00a0\u201cnew\u201d on race day to throw us off! \u00a0On Thursday, we will bring a bunch of gels that you can sample. \u00a0You 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). \u00a0Then you can buy some either online or at running stores. \u00a0In general, gels don\u2019t taste great but they will either give you a boost after about 6 – 8 minutes or, if you\u2019re like me, they will keep you from losing energy.<\/div>\n
Some of the gels we have are called isotonic and have more liquid so you may not \u00a0need water with them. \u00a0Others are more like the consistency of jam and you\u2019ll want water to wash it down. \u00a0So please please bring your water with you.<\/p>\n
Places to buy gels:
\nRunners Need (this is where all of the isotonic gels came from)
\nsweatshop.co.uk<\/a>\u00a0(this is where I bought the GU gels)
\namazon.co.uk<\/a>\u00a0(may only be available in boxes but you could share with others in the group)
\nwiggle.co.uk<\/a><\/p>\nI\u2019m sure there are others, this is just where I\u2019ve purchased in the past.<\/p>\n
Route
\n<\/b>Here is the\u00a0route – we go out the canal to the west almost the entire way (down Circus, left on Grove End Rd, diagonal across at St John\u2019s Wood Rd, first left on \u00a0Cunningham Pl, right at Crocker\u2019s Folly onto Aberdeen Pl and go across Maida Vale. \u00a0Enter the canal at the little entrance on the left before you get to the bridge for Warwick Ave. \u00a0 Continue out the canal and exit at Alperton.\u00a0 The steps are just before the bridge labelled number “11” and “Ealing Road Alperton.” \u00a0(See photo below).\u00a0 Turn right at the top of the stairs and your first right again onto Ealing Road.\u00a0 Just after the turn you’ll see the Alperton station on your left. Follow Ealing Road to the High Road and turn right.\u00a0 You’ll see Wembley Central on your right. \u00a0[Note – the route map below shows a route up to 9 miles which is going an extra mile to Wembley Park – this is an option that we sometimes do with the WMF group but the 8 mile point is where we will stop.]<\/div>\n