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20 25 Feb 1 March Running Info…

February 20, 2013February 28, 2016

Hello Runners,
30 days to Bratislava race-day....... Yay!!!!!! The next few weeks are going to be a blast. Most of our half-marathon trainees have 2 long runs left. (Marathoners, you have 4-5 long runs before your race days.) It’s important to get the training right for these last few critical runs.
Train at too fast a pace and your body won’t learn how to fuel properly. A sure sign of this is sore legs the day after a long run. If you ever have soreness after a run, it should be after tempo/speed work (not a long run).
Train at too slow a pace and you can cause hip/knee problems and not be properly prepared for the race.
Race the half-marathon at too fast a pace and you’ll probably crater around mile 10-11 and you’ll struggle to walk normally the next day.
Race the half-marathon at too slow a pace and your hips and knees will tell you about it.
Our running group is set-up to provide for every race/training pace. When someone runs in a group that is too fast for them, they are not preparing well for the upcoming race. Not only does the body not learn how to fuel properly, but psychologically a runner will not develop the confidence needed to race 13.1 miles. Everyone has a tough run every now and then, but in general, the long run should not be hard for you. If you are struggling on your long run, not feeling confident, hoping for the finish to be around the next corner, you’re running too fast. I don’t know how else to say that. Here’s the link to the Runners World training pace calculator, http://www.runnersworld.co.uk/general/rws-training-pace-calculator/1676.html That tool can help you figure out training paces for your long run, tempo run, easy run, etc. On the other hand, when someone runs in a group that is too slow for them, their knees and hips can hurt but more importantly it effects the people around them. Try putting yourself in someone else’s running shoes. Think of this..... you’re running possibly the longest run you’ve ever done. You’re doubting yourself a bit, you’re thinking maybe you were crazy to sign up for a marathon or a half-marathon, and the runner next to you hasn’t yet broken a sweat. It’s demoralizing. In plain English.... it messes with your head. On runs like that, I’ve heard women say (in a truly non-malicious way) things like “Oh, this is nice. I like this slow pace.” Ouch! That hurts when you’re giving it your all. Due to these factors, we have several different pace groups. There is a place for you - a group with whom you’ll train at the right pace and you’ll run with others who are training at a similar pace. We’re talking about a few more long runs - that’s it. Then you’ll be rid of me and no one will give you the evil eye for running too fast/too slow/too anything!!!! One last plug for running in the appropriate group..... those are the people you will probably run the race beside. Get to know them now so you don’t have to introduce yourself mid-race in Bratislava. Mingle during the training runs, make some new friends, stay for coffee afterwards. This is an incredible group of women. If you’re not getting to know these ladies, you’re missing out on a huge opportunity!

In the next couple of weeks, I’ll be making pace cards for everyone who’s running Bratislava. These cards can be extremely helpful in pacing yourself on a kilometer basis - particularly for those of you new to racing. The course will be marked out in kilometers (not miles). Most of us don’t think of pace in terms of kilometers. These cards help keep you on track throughout the race. Here is a snapshot of a card from last year so you can get an idea of how it works.
This card was for 3 different paces - 7:15m/m, 7:30m/m, and 7:45m/m. For example (using this card), if Lynne passed the Kilometer 14 sign at 1:09, she would know she needed to pick up the pace. If she passed the K14 sign at 1:05, she would know she was perfectly on pace. It’s easier to use these cards rather than do the math in your head while you run. To make the cards I need to know what your half-marathon finishing time target is (or what pace you hope to run). I will be making cards for everyone so let me know your goal. This needn’t be a public process! Just send me an email saying you want to do a 10:00m/m or whatever. Some people want only one target pace on their card and some people want only the 5k, 10k, 15k, 20k and finish times. Those are easier to read (particularly for anyone who uses reading glasses!!!). If you have a preference, let me know. I have various templates - it’s easy for me to make any format. If you’ve never raced before, you may think you don’t need this card. I would recommend having one made anyway. You can put it in your pocket on race day and have it just in case.

Routes this Week

Speedsters:
____________________________________________________________
London Marathon Trainees (15 miles)
Stratford-on-Avon Marathon Trainees (15 miles)
Paris Marathon Trainees (16 miles)
Half-marathon Trainees (10 miles)
This week the Speedsters will run separately from the Fast Group. The plan is to run at a comfortable pace down to Hyde Park then settle into a pace which works for the group. Donna has agreed to study the map (Erin is also really good with routes) and Yianna will help monitor the pace. Chris, I know you have a conflict so please do whatever works for you. I’m so happy that this is working out. I think it will be a better for all the Speedsters and Fast Group runners.
Monday, 25 February
Three Parks plus Battersea (15 miles) – This is a great route. It’s truly a tour of London and it’s easy to navigate. Head down to Hyde Park via Lisson/Seymour. Do the north, west and south boundaries of Hyde Park then head down Sloane St. thru Sloane Square and over the river. Do the Battersea loop like we normally do and retrace your steps back to the south side of Hyde Park. Turn right and run to and under Wellington Arch Run to Buckingham Palace then into St. James Park. Do the full perimeter of St. James then head northwest up the steep hill in Green Park towards The Ritz. From there run back to Wellington Arch and cross over into Hyde Park. Run towards Speakers Corner exiting at the War Animal Monument. Follow Baker St. all the way back to SJW passing the mosque and finishing at Starbucks in SJW. Paris Marathoners, I think you’re doing your long run on Saturday, but if you are running with this group just add a mile in Regents Park to get to 16 miles. Half-marathon trainees, run with the group to all the way to mile 10+. When they head north in St. James Park, you head towards Big Ben and go home from Westminster tube station (Jubilee line).
Wednesday, 27 February
Hyde Park tempo work (5-7 miles) – Head down to Hyde Park via Lisson/Seymour at a very gentle pace. Once you reach the park, pick up the pace of your jog around Speaker’s Corner then run very fast down to the SE corner of the park. Jog around that corner trying to bring your heart-rate down then run hard to Carriage Rd. along the bike path. Jog over the bridge trying to reach a “recovered” state before doing the last hard run back to Speaker’s Corner on a diagonal. From this map to the right, you are jogging the blue parts and running hard on the red parts. Jog very slowly back to SJW or preferably take a bus/tube home from Marble Arch/Oxford St.. DO NOT continue to run at a strong pace all the way back to Starbucks in SJW. If you aren’t doing tempo work, run this route at a comfortable pace either finishing at Marble Arch/Oxford St., Baker St. or feel free to run all the way back to SJW.
Friday, 1 March
On Fridays, everyone goes up the hill to Hampstead and/or the Heath. If you have been injured, consider running flat. Most of you in this group should run the full 8 mile loop.

Fast Group:
____________________________________________________________
London Marathon Trainees (15 miles)
Stratford-on-Avon Marathon Trainees (15 miles)
Paris Marathon Trainees (16 miles)
Half-marathon Trainees (10 miles)
Monday, 25 February
Hayes/Harlington (15 miles) – This is not an interesting route but it works well as a training run. We’ll head out the canal west and finish at the Hayes/ Harlington train station. Trains leave every 10-15 minutes and go into Paddington station. We’ll tube home from there. Paris Marathoners, if you are running with this group just add a half-mile past the station, turn around and run back. Half-marathon trainees, run with the group to all the way to mile 10 - Greenford (Central line) or run 5 miles out the canal and turn around and run back to SJW. If you decide to run home from Greenford, I can point you towards the train station - no worries. It’s easy to find from the canal.
Wednesday, 27 February
Hyde Park tempo work (5-7 miles) – Head down to Hyde Park via Lisson/Seymour at a very gentle pace. Once you reach the park, pick up the pace of your jog around Speaker’s Corner then run very fast down to the SE corner of the park. Jog around that corner trying to bring your heart-rate down then run hard to Carriage Rd. along the bike path. Jog over the bridge trying to reach a “recovered” state before doing the last hard run back to Speaker’s Corner on a diagonal. From this map to the right, you are jogging the blue parts and running hard on the red parts. Jog very slowly back to SJW or preferably take a bus/tube home from Marble Arch/Oxford St.. DO NOT continue to run at a strong pace all the way back to Starbucks in SJW. If you aren’t doing tempo work, run this route at a comfortable pace either finishing at Marble Arch/Oxford St., Baker St. or feel free to run all the way back to SJW.
Friday, 1 March
On Fridays, everyone goes up the hill to Hampstead and/or the Heath. If you have been injured, consider running flat. Most of this group should run the full 8 mile loop.

Mid-level I Group:
____________________________________________________________
Monday, 25 February
Hyde Park tempo work (5-7 miles) – Head down to Hyde Park via Lisson/Seymour at a very gentle pace. Once you reach the park, pick up the pace of your jog around Speaker’s Corner then run very fast down to the SE corner of the park. Jog around that corner trying to bring your heart-rate down then run hard to Carriage Rd. along the bike path. Jog over the bridge trying to reach a “recovered” state before doing the last hard run back to Speaker’s Corner on a diagonal. From this map to the right, you are jogging the blue parts and running hard on the red parts. Jog very slowly back to SJW or preferably take a bus/tube home from Marble Arch/Oxford St.. DO NOT continue to run at a strong pace all the way back to Starbucks in SJW. If you aren’t doing tempo work, run this route at a comfortable pace either finishing at Marble Arch/Oxford St., Baker St. or feel free to run all the way back to SJW.
Wednesday, 27 February
Stratford-on-Avon Marathon Trainees (15 miles)
Half-marathon Trainees (10 miles)
Battersea Park (10 miles) – I like this route because it is so efficient! 10 miles done - you’ll be back to Starbucks pronto! I’ll be running with you so I can show you the way, but here’s the route for anyone interested. The route heads down Lisson Grove/Seymour to Hyde Park then down the broad-path towards Wellington Arch. Feel free to go out of the park to cross the street or stay in the park running along S. Carriage Drive then exit at Hyde Park House. If you stay in the park and exit at Hyde Park House, you can avoid a lot of pedestrian traffic. Then head south on Sloane St. all the way over the river to Battersea Park. Run along the embankment to Albert Bridge where you should cross back over the river. At Chelsea Bridge, turn north and retrace your steps back to Hyde Park. Exit Hyde Park by the War Animal monument and run back to SJW via Baker or Gloucester St.

Friday, 1 March
On Fridays, everyone goes up the hill to Hampstead and/or the Heath. If you have been injured, consider running flat. Most of this group are running the 7 mile loop on Fridays.

Mid-level II Group:
____________________________________________________________
Half-marathon Trainees (10 miles)
Monday, 25 February
SJW to Battersea to London Bridge (10.25 miles) – This is a great route that Betsy created. By finishing at London Bridge, you’ll avoid the inclines back to SJW. How sweet is she to think of that???? The first part of the route looks like the normal Battersea Loop but instead of retracing your steps back to SJW, the route continues along the north embankment to Big Ben. The route then goes over Westminster Bridge and drops down to the south embankment by the London Eye. From there, run along the south embankment around to London Bridge.
Wednesday, 27 February
Most of this group doesn’t want to do speed/tempo work which is fine! No worries! How about giving this a try? It’s not true tempo work - just pick up your pace on the red sections on the map.
Hyde Park tempo work (5-7 miles) – Head down to Hyde Park via Lisson/Seymour at a very gentle pace. Once you reach the park, jog around Speaker’s Corner then pick up the pace a bit down to the SE corner of the park. Jog around that corner at a slow pace then pick up the pace just a little bit until you reach Carriage Rd. Jog over the bridge at a very slow pace then pick up the pace one more time until you reach Speaker’s Corner on a diagonal. From this map to the right, you are jogging the blue parts and running a bit faster on the red parts. Jog very slowly back to SJW or preferably take a bus/tube home from Marble Arch/Oxford St.. DO NOT continue to run at a strong pace all the way back to Starbucks in SJW. If you don’t like that idea, just do the route at a normal-medium pace.
Friday, 1 March
On Fridays, everyone goes up the hill to Hampstead and/or the Heath. If you have been injured, consider running flat.
Happy Running,
Paula

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