Hello Runners,

Shoot, I think I’m about to be fired again……  I thought I had done a good job of negotiating a great rate at the Sheraton, but now I see that the Bratislava Marathon has secured an even better rate!  I’m working with our contact at the hotel to figure out how to proceed.  The rate from the Bratislava Marathon also has a late cancellation option which is great for us (for any last minute cancellations due to injuries/sick children/etc).  We did not have that option.  I was managing our numbers with them to allow for a couple of cancellations.  Once I hear back from the hotel contact, I’ll let you know what has been decided.

OK everyone, it’s time to get serious.  Most of our group have done some running last week after arriving back from the holidays (or taking off some time from running over the break), so next week is crunch time!  If you are planning to run the half-marathon in March, it’s time to get yourself on a regular running schedule.  The regular half-marathon training schedule has the following upcoming long runs – 8, 8, 9, 10 miles.  If you were running 4-5 miles before the break, it’s probably not a great idea to jump up immediately to those long distances.  Please let me know if you need an individual program to get you back up to speed.

One other serious note about our training…..  if you read nothing else in this email, please read this…..  until now there has not been much of a difference between the half-marathon and marathon training programs, but that changes in January.  If you are not training for a spring marathon, there is no reason to run the long distances from the marathon schedule.  In fact, there are about a dozen reasons to NOT run those distances if you are not planning on a marathon in the next few months.  So, try to stick with the half-marathon program if that is the race for which you are training.

Beginning this Tuesday, January 15, Carol Mark will be renting space at the Liberal Jewish Synagogue (28 St. John’s Wood Road).  She will be teaching a dynamic, vinyasa flow style yoga class from 8:30-9:30 and would love to invite the running group.  The space can fit quite a few people and so there is no need to sign up in advance.  Just show up when you can.  The charge is 10 pounds for the class.  It’s probably best to bring your own mat, but they do have mats at the synagogue.  Ladies, this is a fabulous idea and could be the answer to how to incorporate more stretching/yoga into your weekly regime.  We’ve tried several different ideas to offer stretching after our runs but none have been hugely popular with our group.  This is a yoga class, not just stretching, but would be a fabulous way to offset some of the impact of running.  Carol has run with our running group for years and has taught yoga for 5 years.  She is a Certified 200 ERYT (which means that she has taught over 500 hours).  She originally started practicing yoga to better her running performance and keep injuries at bay.  She is a wonderful example to all of us and now we get to benefit from her expertise!!!

Routes this Week

Monday, 14 January
Marathon Trainees (11 mile long run on your schedule):
Brick Lane Bagel Shop (11 miles) – This route is basically a tour of London finishing at the very famous Beigel Bake on Brick Lane.  To read a Time Out review of the bakery, click on this link.  We ran to this bakery a few months ago with the Mid-Level group and everyone loved it.  The route takes us into Hyde Park through Bayswater then along the south side of Hyde Park to Knightsbridge.  We’ll exit the park and run south on Sloane St through Sloane Sq to the river.  The route stays along the north side of the river past the Houses of Parliament, Big Ben, Embankment and Temple before heading north.  We’ll run past St. Paul’s and skirt along the edge of the City of London then head east to Brick Lane.  Transport home is from Shoreditch High Street.  We’ll be maintaining an approximate 9:45-10:30 pace so if you want to go much slower or much faster, study that map so you can run your own pace.

Half-marathon Trainees in the Fast group (8 mile long run on your schedule):
Temple Tube Station (8 miles) – For this route, you will join the marathon trainees for the first 8 miles of their run.  It’s a nice route that takes us into Hyde Park through Bayswater then along the south side of Hyde Park to Knightsbridge.  We’ll exit the park and run south on Sloane St through Sloane Sq to the river.  The route stays along the north side of the river past the Houses of Parliament, Big Ben, Embankment and then finishes at Temple tube station.

Half-marathon Trainees in the Mid-level I group (6 mile mid-pace or tempo run):
The Wall (6 miles) – I think you know the routine by now – 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.  Turn around there and run back to SJW.  You have the option of doing this run at a medium pace or doing 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.

Half-marathon Trainees in the Mid-level II group (8 mile long run on your schedule):
Hyde Park, Sloane, Embankment to Bond St. (8 miles) – Head down toHyde Park via Lisson/Seymour then carry on down to Wellington Arch.  Head west to Sloane St. (you will turn left at Harvey Nick’s).  Run down Sloane St. through Sloane Square until you reach the river.  Follow the embankment back to the Houses of Parliament.  From there, run to Trafalgar Square then head up Haymarket to Piccadilly Circus.  Follow Regent St north to Oxford St. then run west until you reach the Bond St. tube station.

Wednesday, 16 January
Marathon Trainees and Half-marathon Trainees in the Fast group (6 mile mid-pace or tempo run):
The Wall (6 miles) – I think you know the routine by now – 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.  Turn around there and run back to SJW.  You have the option of doing this run at a medium pace or doing 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.

Half-marathon Trainees in the Mid-level I group (8 mile long run on your schedule):
Loop to Bond St. (8 miles) – This route will take us out Sutherland Road then down through Notting Hill to Kensington Church St.  We will then wind our way into the west side of Hyde Park crossing Millionaire’s Row then cut south to run through S. Kensington and Knightsbridge to Wellington Arch.  The route will then take us up Piccadilly Rd to Bond St.  We will finish at the large Starbucks across from Selfridge’s.  If you need to get back to SJW quickly, you can grab a bus or tube from our finish.

Half-marathon Trainees in the Mid-level II group (6 mile mid-pace or tempo run):
The Wall (6 miles) – I think you know the routine by now – 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.  Turn around there and run back to SJW.  You have the option of doing this run at a medium pace or doing 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, 18 January
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