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1 4 8 March Running Info…

March 1, 2013February 28, 2016

Hello Runners,
I tell you what..... I couldn’t be happier! Our training is going extremely well. Everyone is training hard, running the appropriate pace, settling into their “packs” for the race and we have several previously injured runners easing back into the program. It’s fabulous! For the half-marathon, we have one more hard week of running - but that’s not this week!!!! This is a recovery week so enjoy the shorter routes and very relaxed nature of the runs this week!!! Take it easy this week so you’ll be ready for the following week. This would be a good time to get a sports massage and/or see your physios for a MOT tune-up. For those of your training for the half-marathon, I would recommend stopping speed/tempo work until after the race. Give your body the next 3 weeks to settle down. Those of you training for marathons could either stop the tempo/speed work now or, at a minimum, 3 weeks before your race.
We have two great class opportunities available:
Yoga - Carol Mark, one of our runners, teaches yoga at the LJ Synagogue. She’s been offering a class on Thursdays, now she is adding a Tuesday BASICS class. The class will be for all levels but will move at a slower pace than the Thursday class with more of a focus on proper alignment. Ladies, this is the best thing since sliced bread! You can drop in, no commitment is required, you pay on the day and Carol is an incredible teacher. Don’t miss this opportunity!!!! One of these days Carol is going to be famous and you can say you took lessons from her “back in the days” of SJW.
Pilates - APPI is beginning another session of Pilates for Runners on Thursdays at 1pm. Contact their front desk at 0207 624 5314. This pilates class is fabulous. The exercises strengthen core and stabilizer muscles and the stretching helps lengthen muscles that we constantly compact with our running. Consider it! It’ll be good for you!
I’m working on pace cards for Bratislava next week. Please, please, please let me know what your goal is. It’s possible we’ve discussed it while running, but I’m old - I can’t remember what you told me 5 minutes later when I get home. Please email me your target finishing time or pace.
The routes below are organized by group, not day, ie.:
Speedsters
Fast Group
Mid-level I
Mid-level II
Hopefully this will make reading the email easier - you only have to go through your section.

Routes this Week

Speedsters:
____________________________________________________________
London Marathon Trainees (10 miles)
Stratford-on-Avon Marathon Trainees (10 miles)
Paris Marathon Trainees (18 miles)
Half-marathon Trainees (8 miles)
Last week worked out so well! Thank you sooooooo much for helping each other out. It sounds like everyone had a job and did it well. You girls are the best!!!! This week is a recovery week (except for Paris runners). This is a nice loop that will get you back to SJW efficiently. Some of our upcoming longs runs are destination runs so this loop will be an easy option this week.
Monday, 4 March
Parks/Embankment/Farringdon/Canal Loop (10 miles) – This is a nice, efficient route. You will head down to Hyde Park via Lisson Grove. Then head down to Wellington Arch, cross over into Green Park and run to Buckingham Palace. Skirt around the front of the palace and follow Birdcage towards Big Ben. When you reach the river, run along the embankment until you reach Blackfriar’s bridge. Run north on Farringdon Rd., cross over Pentonville Rd., drop down to the canal and run back to SJW. Paris Marathoners, I think you’re doing your long run on the weekend, if you need any route suggestions, let me know. A great 18 mile run is out to Kingston-on-Thames. It’s mostly non-stop running. Half-marathoners, this is a recovery week for you. You are scheduled to do 8 miles. You could easily finish at Marble Arch and take a bus/tube home. It will be tempting to run the full 10 miles and truthfully, that won’t kill you. If you decide to run the 10 miles, take it easy pace-wise on the last 2 miles.
Wednesday, 6 March
Half-marathoners, I would stop doing tempo/speed work until after the race. Marathoners, depending on your respective race dates, either stop tempo/speed work now or at a minimum 3 weeks before your race.
Canal/Brondesbury Loop (6 miles) – Head down to the canal at Little Venice. Run along the canal as though you are doing the Notting Hill loop. Come off the canal where we normally exit but turn right to go over the canal. Stay straight for less than 1/2 a mile (the road becomes Chamberlayne Rd) then turn right on Harvist Rd. Run almost precisely a mile until you reach Kilburn High Road where you turn right. Turn left at Abercorn, right on Abbey then take Grove End and wind your way back to Starbucks. If you want to do speed/tempo work, you could do that on the canal stretch or just stay on the canal for a more intensive session.
Friday, 8 March
On Fridays, everyone goes up the hill to Hampstead and/or the Heath. Most of you in this group normally run the full 8 mile loop. As this is a recovery week, if you want to take the shorter route in the heath or do a flat route - that’s fine!

Fast Group:
____________________________________________________________
London Marathon Trainees (10 miles)
Stratford-on-Avon Marathon Trainees (10 miles)
Paris Marathon Trainees (18 miles)
Half-marathon Trainees (8 miles)
Monday, 4 March
Canal/Farringdon/Parks Loop (10 miles) – This is nice, efficient route that brings us back to SJW most efficiently. We’ll head to the canal, run to Islington, then exit from the canal to take Farringdon Rd. to the river Thames. We’ll run along the embankment to Westminster, then take Birdcage to Wellington Arch, then cut north through Hyde Park. From the park, we’ll take Lisson/Seymour back to SJW. Paris Marathoners, I think you’re doing your long run on the weekend, if you need any route suggestions, let me know. A great 18 mile run is out to Kingston-on-Thames. It’s mostly non-stop running. Half-marathoners, this is a recovery week for you. You are scheduled to do 8 miles. You could easily finish at Marble Arch and take a bus/tube home. It will be tempting to run the full 10 miles and truthfully, that won’t kill you. If you decide to run the 10 miles, take it easy pace-wise on the last 2 miles.
Wednesday, 6 March
Half-marathoners, I would stop doing tempo/speed work until after the race. Marathoners, depending on your respective race dates, either stop tempo/speed work now or at a minimum 3 weeks before your race.
Canal/Brondesbury Loop (6 miles) – Head down to the canal at Little Venice. Run along the canal as though you are doing the Notting Hill loop. Come off the canal where we normally exit but turn right to go over the canal. Stay straight for less than 1/2 a mile (the road becomes Chamberlayne Rd) then turn right on Harvist Rd. Run almost precisely a mile until you reach Kilburn High Road where you turn right. Turn left at Abercorn, right on Abbey then take Grove End and wind your way back to Starbucks. Marathoners, if you want to do speed/tempo work, you could do that on the canal stretch or just stay on the canal for a more intensive session.
Friday, 8 March
On Fridays, everyone goes up the hill to Hampstead and/or the Heath. Most of you in this group normally run the full 8 mile loop. As this is a recovery week, if you want to take the shorter route in the heath or do a flat route - that’s fine!

Mid-level I Group:
____________________________________________________________
Half-marathoners, I would stop doing tempo/speed work until after the race.
Monday, 4 March
The Shopping Route (5-7 miles) – This is an enjoyable 5+ mile route with lots of great window shopping. The exact streets you choose aren’t important. Feel free to play it by ear. Normally we run down through Regents Park to Marylebone High St. At Wigmore, turn left the an almost immediate right into St. Christopher’s Place (or carry on to Welbeck then take Vere) to Oxford St. Head south on Bond St., then east on Conduit until you reach Regent St. Take Regent St. all the way back to Regents Park. Do a diagonal through the park and finish at Starbucks in SJW. This is a recovery week so there is no need to push your pace. Enjoy the route and come back with a full report of what we’re all supposed to be wearing this spring!!! The Mid-level II group will be doing this route and Wednesday so you can compare shopping notes.
Wednesday, 6 March
Stratford-on-Avon Marathon Trainees (13 miles)
Half-marathon Trainees (8 miles)
Hyde Park Perimeter (8 miles) – OK, it’s a bit boring but it’s efficient! This is a recovery week so you “only” have to run 7-8 miles. The loop around Hyde Park is precisely 8 miles. We’ll take Lisson/Seymour to the park, run the full perimeter (notice the cut-out in front of Kensington Palace), then return to SJW via Baker St. or Gloucester Rd (whichever you prefer). Sherry and I will be leaving you in front of Kensington Palace to head to Richmond. Feel free to join us if you want a more interesting route than Hyde Park. On the Richmond route, there are exit options at 5 miles (Hammersmith), 7 miles (but this is a train station - not tube - and it’s fiddly getting home from there), and 10 miles (Kew).

Friday, 8 March
On Fridays, everyone goes up the hill to Hampstead and/or the Heath. As this is a recovery week, if you want to take the shorter route in the heath or do a flat route - that’s fine!

Mid-level II Group:
____________________________________________________________
Half-marathon Trainees (7-8 miles)
Monday, 4 March
Hyde Park Perimeter (8 miles) – OK, it’s a bit boring but it’s efficient! This is a recovery week so you “only” have to run 7-8 miles. The loop around Hyde Park is precisely 8 miles. Take Lisson/Seymour to the park, run the full perimeter (notice the cut-out in front of Kensington Palace), then return to SJW via Baker St. or Gloucester Rd (whichever you prefer). It will be kind of fun at Starbucks at the finish. Several of our groups will be finishing there.
Wednesday, 6 March
The Shopping Route (5-7 miles) – This is an enjoyable 5+ mile route with lots of great window shopping. The exact streets you choose aren’t important. Normally we run down through Regents Park to Marylebone High St. At Wigmore, turn left the an almost immediate right into St. Christopher’s Place (or carry on to Welbeck then take Vere) to Oxford St. Head south on Bond St., then east on Conduit until you reach Regent St. Take Regent St. all the way back to Regents Park. Do a diagonal through the park and finish at Starbucks in SJW. This is a recovery week so there is no need to push your pace. Enjoy the route and come back with a full report of what we’re all supposed to be wearing this spring!!!
Friday, 8 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

4-8 March Running Info…

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