Running this week 9 – 13 Jan 2012

Hello everyone,

No pressure, really, but just thought you may be interested……  from Monday, it’s 76 days until 25 March 2012.  That’s just under 11 weeks to race day!  Yeah!  We can do it!  If you are planning on participating in the half-marathon, now is the time to decide how you are going to do it.  I don’t mean “how” as in “OMG, how am I ever going to run 13 miles”, I mean “how” as in….  What is your goal?  Do you want to run it in a certain time?  Will you run it solo or is there someone in the group you want to run with?  Is your goal to just finish with dignity intact?  How to you plan to fuel your race?  I am more than happy to help you work through those decisions – let me know if I can help.
We will now begin to increase our mileage for the long runs and hopefully do some fun and different routes.    Here’s what I would suggest for next week:


Please read the route details for Monday – it’s a change to our normal routine!
  • Distance Runners – 10 miles –  I’m up for something fun this week!  How about we try a new route out to Wimbledon?  We would run the most direct route possible through Hyde Park then down through South Ken/Chelsea/Fulham to Putney.  Then we’ll cross over the river at Putney Bridge and run up to Wimbledon Commons and take the train home from Wimbledon Station.  It’s about a 30 minute ride home including a transfer at Vauxhall.
  • Pace Setters – 8 miles – For those of you fast girls, consider the Wimbledon run.  It will mean slowing down.  We’ll have to stay together as one pack and this will be at a considerably slower pace than you are used to.  But it will be fun!  If you’re up for some endurance training, come with us then do some serious tempo work on Wednesday.  You have 8 miles on your schedule this week for your long run, but the 10 to Wimbledon would be OK as the pace will be slower.
  • Flex-runners – 9 miles – Think about trying the run Wimbledon.  Here’s the deal – we’ll have to stay together in one pack as it’s a new route and there are a million turns.  We’ll be running between a 9:45 and 10:45 pace.  If you can’t keep up with that pace, consider doing your long run on Tuesday with the EBR group or Wednesday with the Mid-level group.  For those of you new to the running group, this is not the norm!  Usually we wait for people, but for this specific run – we need to make sure the faster girls also get in a good run.  You have 9 miles on your training schedule this week for the long run, if the 10 to Wimbledon is too much you’ll have the option of going home from Putney (7 miles).
  • Mid-level (7 miles) – How about following the other runners down to Hyde Park?  We’ll be going down Sussex Gardens and entering the park near Bayswater.  The Distance/Pace-setter/Flex-runner groups will then take a diagonal through the park.  Don’t follow them!  Instead, turn right and do the perimeter around the park and come home either via Baker St. or Lisson Grove.  Either way, back to SJW will be about 7 miles.
  • EBR – if you want to do your mid-distance run on Monday, join the mid-level group on the shortened to Hyde Park loop route.
Tuesday – Ease Back into Running Group (8 miles) – We will be heading down to Battersea Park then running through Pimlico, by Victoria and finishing at the Westminster tube station.
Wednesday –
  • Distance Runners, Pace-setters and Flex-runners – 6 miles – The Wall – If you are wanting to do a certain time in Lisbon, it’s time to get serious about these Wednesday tempo runs.  For those of you not interested in time, run to The Wall and turn around and come back.  For those of you wanting to go a bit faster, do it.  We are a social running group, but everyone understands.  They won’t be offended if you take off like a rocket.  Try to position yourself in the front of the pack as we leave Starbucks.  We’ll go over to The Star then head down Charlbert to the canal.  Jog at a gentle pace (but be in the front of the pack) to the canal.  Once you get to the canal, take off!  Make note of your time from “take off” back to that spot again.  We’ll do this route again in a few weeks so you can see if you’re getting faster.  For those of you new to tempo-work, try to run the last half of the route faster than the first half.  If you have a heart-rate monitor, wear it and make note of your average HR for the canal part of the run.  A few tips for running faster – swing your arms forward and backward (if they come across your body they slow you down), relax your arms/shoulders by shaking out your hands (don’t keep your hands in fists), think about increasing your foot turnover instead of just running faster.  Don’t think about lengthening your stride, just think about picking up your foot faster (like the hot potato game).  Keep your chin up and shoulders back (hunching over compresses your lungs which decreases your oxygen intake ability).  Have fun!!!
  • Mid-level (9.5 miles) – Canary Wharf – woohoo!!!  I love this run.  Bring some water and a gel.  I’ll carry some extra gels in my backpack.  We’re ready!  We can do it! We’ll tube home on the Jubilee line.
  • EBR – if you want to do your mid-distance run on Wednesday then join the group and run to The Wall.
Friday – Everyone up the hill to Hampstead or the heath.  We’ll decide on the day which route to follow.  We have a bunch of interesting routes for each group this week – people may be in the mood to run the routes they know by Friday.
Happy Running,

Running this week 2 – 6 Jan 2012

Hello everyone,

I hope you had a fabulous holiday season.  I can’t believe it’s almost over.  We will ease back into our running next week – each group’s long runs are a bit shorter than what you were doing before the break.  The following week will be back to normal and then we’ll be on a steady program getting ready for Lisbon.

Monday (last of the holiday runs – we will meet at Starbucks at 9:00am) and it will be a mixed group.  Most of you who do your long runs on Mondays have 8 miles on your schedule.  I would recommend the Hyde Park full perimeter loop (one more time!!!) as that is a very easy route to shorten.  I promise our routes will be more interesting the following week.

Tuesday (back to the regular 8:15 start) – Ease Back into Running Group (7 miles) – down to Hyde Park then on to Wellington Arch, over to Green Park then home via Baker Street or Mayfair.  We’ll take this run at a gentle pace then get back to normal the following week.
Wednesday –
Distance Runners – Notting Hill
Pace Setters – Notting Hill
Flex-runners – Notting Hill
Mid-level (8 miles) – Wembley (tube/train home from Wembley Central station)
EBR – if you want to do your mid-distance run on Wednesday, 1) run out the canal with the group when they turn off the canal, turn around and run back to SJW 2) run the Notting Hill route but finish at Paddington

Friday – Everyone up the hill to Hampstead or the heath.  I won’t be there so let’s follow the old route.  I would love to get the new route established as a valid alternative over the next few weeks.  It’s nice to be able to mix it up.

In an effort to provide a bit of “new year” inspiration, I’ve attached pdf versions of the running schedules for the EBR, Mid-level and Flex-runners groups.  The Distance Runners each have their own programs as does the Gentle Runners group.  The Pace-setters are those ladies who are not wanting super-long distances but would prefer to run fast.  For those of you Pace-setters training for Lisbon, your long runs are stable at 8 miles during Jan then start ramping up (beginning on Monday, 2 Jan you have the following long run mileage – 6, 8, 8, 8, 8, 10, 6, 9, 9.5, 10, 11, 8).  I would encourage you (and any of the Flex-runners wanting to push their pace) to break away from the group and go for it.  The 8 miles runs throughout January will give you a great opportunity to run fast, push your pace and see what happens.
Happy Running,

EBR Lisbon Schedule.pdf