Hi everyone, WELL DONE to ALL of you on Thursday! \u00a0We had a looonnnggg 3 weeks off and I know it was difficult to keep up the running. \u00a0But you guys kicked ass on Thursday. \u00a0You may have been a bit sore after Thursday and that is totally normal. \u00a0I can tell you that many of the regular MWF runners were sore last week from getting back into the routine. A few reminders:<\/p>\n\n\n\n
You should be running 3 times per week now<\/li>
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)<\/li>
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<\/li>
It is OK to try to run a bit faster on the weekend run, but only if you want to<\/li>
Bring water for the Thursday runs<\/li>
Eat something before the Thursday runs<\/li>
The Thursday run is SLOW<\/li><\/ul>\n\n\n\n
Remaining Schedule after this week<\/strong> Week 22 Jan 23 \u2013 70 min \u2013 Borough Market Week 23 Jan 30 \u2013 80 min = Brompton Cemetery\/Whole Foods Kensington Week 24 Feb 6 \u2013 90 min = Sloane Sq\/Green Park\u00a0(note – this is parent-teacher conf at ASL) Week 25 Feb 13 \u2013 100 min = Big Ben and\u00a0back\u00a0 Week 26 Feb 20 \u2013 February break \u2013 60 min run Week 27 Feb 27 \u2013 110 min = Wembley Week 28 Mar 5 \u2013 120 min = Canada Water Week 29 Mar 12 \u2013 90 min = TBD Week 30 Mar 19 \u2013 130 min =\u00a0Kew Gardens Week 31 Mar 25 \u2013 45 min = easy run through Regents Park (note this is a Wednesday since we leave for the race the next day) RACE DAY!<\/p>\n\n\n\n
Training<\/strong> We cannot emphasize enough that the way to build up to the half is to just put in the time and miles. \u00a0Also, it is important to understand that the pace groups will continue to morph throughout our training and that is completely normal. \u00a0Some days you feel like you want to be towards the front, sometimes you feel like it\u2019s just not your day and you\u2019re slower. \u00a0This happens in the M\/W\/F group, too. \u00a0We have lots of time and as you know, it\u2019s about finishing and feeling good about it, not about how fast you can go. \u00a0Save that for next year. \u00a0Also, as we run for longer times on Thursdays, we will continue to make you run more slowly than you might otherwise. \u00a0Running slowly builds your body and muscles in a different way. \u00a0I will send our founder, Paula\u2019s, lengthy description of that next week.
Water and Nutrition<\/strong> As our runs get longer, you will want water along to hydrate. \u00a0It will make you feel better on the run and will help your body recover faster. \u00a0Also,\u00a0please please eat something<\/strong>, just a little something, before our Thursday runs. \u00a0We don\u2019t want you feeling faint from lack of energy. \u00a0Maybe some yogurt or a banana \u2013 just a little something for your body to use to fuel you. \u00a0As 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\u2019re not ready for that yet.<\/p>\n\n\n\n
This week\u2019s route:<\/strong> Start out on Circus Rd to Hall Rd. \u00a0Just past Randolph Ave, go left onto Warrington Crescent and at the Warwick Ave tube, turn right onto Clifton Villas. \u00a0Left onto Blomfield Rd and then right onto Westbourne Terrace Rd over the canal and under the Westway to Westbourne Bridge\/Westbourne Terrace. \u00a0Keep right onto Sussex Gardens to Lancaster Terrace. \u00a0Enter Hyde Park at the Italian Gardens and run so the fountains are on your left. \u00a0Keep 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. \u00a0Turn right to run across the bridge and go diagonally across the park to Speakers Corner. \u00a0Turn right and then left past the Animals in War Memorial. \u00a0Cross Park Lane and turn left at the next street, Park St. \u00a0Run up this street as it becomes Gloucester Rd and turn left when it ends at Park Rd. \u00a0Run up Park Rd to St John\u2019s Wood High St and Starbucks.<\/p>\n\n\n\n<\/figure>\n","protected":false},"excerpt":{"rendered":"
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