Hello Runners,
After nearly losing my job last week, I’m happy to say I think I’m back on track. We had so much fun running this week. We proved how well we multi-task – we managed to run, drink coffee, and shop all in one fun-filled session on Monday then repeated the routine again on Wednesday. Our runs were well-paced and we barely got lost. Well done everyone!

Last chance….. Bonnie, Patti, Syma, and Betsy are collecting money for the Starbucks staff holiday tip fund. There are 15 people at Starbucks who will be splitting our tip. Most of our runners are contributing £5, some more, some less. If you want to donate, get your money to one of our collectors by Thursday this week. The money will be given to the staff on Friday morning before we run. We will also be giving a basket of homemade cookies with the money envelope. If anyone is willing to bake cookies, let me know. Most of the staff at Starbucks are not from London and will not be going back to their home countries over the holidays so we thought homemade cookies might be a nice touch.

As a reminder, I have the running group t-shirts in the boot of my car. I would love to get them all passed out before the break! If you don’t have your shirt yet, find me after a run.

There is still some confusion about which groups run which day and at which pace. Hopefully the table below will make it more clear. If you don’t know which group you are in, call or email me. I’ll tell you which group I think is a good fit for you. Please feel free to join a different group if you have a scheduling problem, just remember to keep your pace within the range of the group you are joining. Thanks! One other note about running with different groups – it’s not a good idea to do multiple long runs in one week. As a one-off it’s no big deal but running long regularly can lead to injury.

We have basically two weeks of training before the holidays. If you are following the medium progression half-marathon program, long runs scheduled for the next few
weeks are detailed in the table. “Maintenance” means do what you can to stay on a regular running routine. Even getting out 2-3 times a week for 30 minutes is better than nothing. For those of you heading to spots where you will not be able to run at all, consider slightly lengthening the long run this week or next week. Some of our runners who know they are not able to run much over the break will be doing 9 miles next week instead of 7 miles. Join us if you’re interested, but also feel free to stick to the 7 miles particularly if you’ll be running consistently over the break.

Routes this Week

Monday, 10 December
There is no school today at ASL. We’ll do a loop back to Starbucks to make the run as efficient as possible. Half-marathoners: If you want one more really long run before the break, join the 9 mile route – otherwise you have 7 miles on your schedule this week.
Kensal Rise Cemetery and canal (9, 8, 5.25 or 3.25 miles) – This is not the most scenic route, but if you want 9 miles this works. It’s a loop back to Starbucks. The route takes Hall Rd (then Sutherland) to Harrow Rd. where we turn right. Follow Harrow Rd for about 1-1.25 miles until you see the Kensal Rise cemetery on the left (just past Ladbrook Grove). Enter the cemetery and do a large loop (see map). Exit the cemetery and turn left on Harrow Rd. Run about a mile then turn left on Wood Lane. Once you cross over the canal, turn right and take the stairs down to the canal’s edge. Then we’ll run along the canal back to SJW.
The 8 mile option

Anyone wanting 8 miles could run the same route but eliminate the loop in the Kensal Rise cemetery.
The 5.25 mile option – If you are in the Mid-level II group but don’t feel ready to run 8-9 miles, consider this route. You would start with the main group but turn at Ladbrook Grove to go over the canal. Then drop down to the canal and follow the canal towpath back to SJW.

The 3.25 mile option – If you are just joining the Mid-level II group and trying to get back into running, consider this route. It’s a nice loop. You’ll start with the main group but take Harrow Rd. over the canal at about 1.3 miles then follow the canal back to SJW.

The Mid-level I group could do either a mid-distance average pace run or incorporate some tempo work into this route:
The Wall (6 miles) – I think you know the routine by now – we drop down to the canal and start running east to Islington. It’s 3 miles to “The Wall” which is a place where the canal path is blocked and you have to go up to street level to get around it. We turn around there and run back to SJW. You have the option of doing this run at a medium pace or do a tempo run. If you decide on the tempo run, jog slowly to the canal, then gradually pick up your pace until you are running hard (can’t really carry on a conversation). You can do this tempo work to and from the wall or just one way.

Wednesday, 12 December
Notting Hill, Holland Park, Brompton back to Starbucks (9, 8, 6.6, 6.3, 5.5, 4.75, or 3 miles) – Let’s do a tour of Notting Hill, Holland Park, and South Kensington.  This loop will give us endless distance options. The full route is 9 miles (for those of you wanting one last very long run before the holidays). We’ll run to the canal in Little Venice then cut across towards Paddington to reach Bishop’s Bridge Rd. We’ll run SW through Westbourne Grove then run up to Holland Park, do a little loop, and exit the park on Kensington High Street. We’ll continue south to Cromwell Rd then turn left (or east) funning back up to Hyde Park Corner. We’ll come home via Gloucester Rd then Park Rd. To do a 7 mile route, finish around Marble Arch/Oxford St and tube/bus/taxi home. There will also be options to tube home from Holland Park (3 miles), Kensington High St (4.75 miles), South Kensington (5.5 miles), Knightsbridge (6.3 miles), Green Park (6.6 miles) or Baker St. (8 miles).
The Monday fast group and the Monday Mid-Level II group could do either a mid-distance average pace run or incorporate some tempo work into this route:
The Wall (6 miles) – I think you know the routine by now – we drop down to the canal and start running east to Islington. It’s 3 miles to “The Wall” which is a place where the canal path is blocked and you have to go up to street level to get around it. We turn around there and run back to SJW. You have the option of doing this run at a medium pace or do a tempo run. If you decide on the tempo run, jog slowly to the canal, then gradually pick up your pace until you are running hard (can’t really carry on a conversation). You can do this tempo work to and from the wall or just one way.

Friday, 7 December
On Fridays, everyone goes up the hill. There are groups doing all distances (4-8 miles) and all paces. Have fun and remember….. if you’re doing intensive tempo work during the week, there is no need to push the pace on the Friday hill run.

Happy Running,
Paula