I believe Melissa is working to organise a Zoom call for all of us to actually see each other! \u00a0So I look forward to connecting with most of you then. \u00a0Stay tuned with the details from Melissa.<\/p>\n\n\n\n
Group Fun<\/strong> Here\u2019s mine as an example: FAQs from prior years at this point in the program<\/strong> Running Playlists<\/span> I have created a bunch of playlists on my Spotify for a wide range of bpm – 120 – 180. \u00a0You can go to my profile and follow any of them that you want and\/or use them to help build your own: \u00a0https:\/\/open.spotify.com\/user\/aewgrace?si=bapDYQyZR9CJfBZdPLZcsA<\/a><\/p>\n\n\n\n Sites I use to find songs: My knees hurt, my hips hurt, my <insert body part> hurts<\/span> Second, go see an expert to make sure all is OK. \u00a0I have used Victor and Soliman and find both are good for different areas. \u00a0Victor is great for making sure things are \u201cworking\u201d the way they should. \u00a0He is also great for any doubts you have about if you can do this. \u00a0Soliman has been better for me with sciatica. \u00a0Let me know if you want their information. Both are currently open during lockdown. \u00a0Other people see various people, too – but go if you\u2019re having niggles that won\u2019t resolve within about 10 min of the run.<\/p>\n\n\n\n When should we increase our weekend\/Tuesday running time?<\/span> Can we\/should we add another run in during the week?<\/span> Running this week – 80 min\/about 6.5-7 miles<\/strong>
Since we can\u2019t be together, I thought it might be fun to have a bit of \u201clet\u2019s get to know each other better\u201d activity. \u00a0We will see how this goes, but let\u2019s try it! \u00a0Each week I will ask for information and I want you guys to respond to me with your answers and I\u2019ll put them in the follow week\u2019s email for all to see. \u00a0Coaches, too!This week –\u00a0tell me all of the places you have lived!\u00a0\u00a0Let\u2019s see who has the most, who has the fewest, who has the most countries. \u00a0If you moved house but stayed in the same metro area, that counts as one (for example, I lived in the Washington DC area but technically lived in Silver Spring, Alexandria and Arlington during my time there – but I will count that just as DC Metro Area) and if you lived in the same metro area twice, it should also be counted once.<\/p>\n\n\n\n
St. Louis
South Hadley, MA (college)
Washington DC
Boston
London(I think I might be in the running for fewest places\u2026 but we will see)<\/p>\n\n\n\n
In prior years, we get the chance to chat with many of you during the runs and hear about questions and concerns you might have. \u00a0Not so much this year. \u00a0So I went back to last year\u2019s email at this time to see what people were asking then and I thought I\u2019d drop a few in, just in case these have crossed your mind.<\/p>\n\n\n\n
There are running playlists and songs that can match the pace you want. \u00a0It\u2019s important to test out the beats per minute (bpm) yourself and not just rely on what I say or what websites say. \u00a0It can vary quite a lot based on your stride length. \u00a0I have found that for me, especially as I\u2019m getting tired, I take smaller strides at a faster pace, so 180 bpm, which one site says equals a 7 min\/mi equals more like a 9+ min\/mi for me when I\u2019m tired. \u00a0Conversely, when I was trying to keep myself slower during a run, when I used one for 10-10:30 min\/mi (150 bpm) I ended up going faster. \u00a0So I think perhaps take some music out that you like to run to and pay attention – does one song cause you to speed up? \u00a0Or slow down? \u00a0Then type those songs into the links below to see what the bpm is to get a sense.<\/p>\n\n\n\n
https:\/\/jog.fm\/workout-songs<\/a>\u00a0– can search for songs with a certain bpm or search a particular song to find the bpm
https:\/\/songbpm.com<\/a>\u00a0– this one has a nicer interface but you have to type the song in, you can\u2019t just look for songs with a certain bpm.I know there are many others out there – just do a search for them.<\/p>\n\n\n\n
First, buy a foam roller. \u00a0Something basic, like this: \u00a0https:\/\/www.amazon.co.uk\/Maximo-Fitness-Superior-Instructions-Included\/dp\/B06Y97NVKZ\/ref=cts_sp_1_vtp<\/a>\u00a0\u00a0(mine is 45 cm, not 90 but I\u2019m sure either is fine). \u00a0Use it on your IT band. \u00a0Search YouTube for videos on how to roll.<\/p>\n\n\n\n
This will happen starting next week. \u00a0You will start running 60 min on Tuesdays and 45 min on the weekends. \u00a0I\u2019ll put it in next week\u2019s email as a reminder.<\/p>\n\n\n\n
No. \u00a0Running is a repetitive movement and we don\u2019t want you to injure yourselves by running too much. \u00a0However, you can certainly do other exercise – spinning, yoga, pilates, walking, swimming, whatever! – to increase your stamina and muscle strength.<\/p>\n\n\n\n
This week we have 80 minutes on the schedule which equates to not quite 7 miles.If you get to 80 minutes and you\u2019re fairly far from 7 miles, don\u2019t worry about pushing it too much. \u00a0I\u2019ll be happy you did 80 :-)In a normal world, this week would be our run through Brompton Cemetery, ending at Kensington Whole Foods. \u00a0Sigh. \u00a0Instead, I\u2019m going to suggest a canal route to keep it nice and flat for you. \u00a0This is a modified version of what the regular running group does sometimes – a run to The Wall. \u00a0Running along the canal past Camden, there is a point where the path ends and you would run into a brick wall; hence, The Wall. \u00a0This route adds a little bit at the start in Regents to get us up over 6 miles. \u00a0It\u2019s just at 6.25 miles but since the route has no red men (sorry!), a slightly shorter distance will hopefully make up for that. And if you\u2019re feeling good and\/or not yet to 80 min, just add a bit on.<\/p>\n\n\n\n