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8 11 15 March Running Info…

March 8, 2013February 28, 2016

Hello Runners,

We’re almost there! One more week of long running and Bratislava, here we come!!!! We can do it! We have some interesting routes this week but please feel free to run loops around Hyde Park or run out and back if you need to be back to SJW. Destination runs are fun, but they do eat up the morning hours.

For those of you not going to Bratislava, let me know if you want a running cap. Chris Roberts and Kelli Montanaro designed them for us. They are so cute - light pink and have “Bratislava 2013” on the side. I have 13 extra caps so first come, first serve! They cost £17. I take cash, checks or your first-born child (prior approval required). Just kidding - the child doesn’t have to be first-born but I’m serious about the prior approval. In Bratislava, all of our runners will wear them so we can identify “our team” on the course.

I forgot to mention the March birthdays in last week’s email. When do you want to celebrate these birthdays? We could have cupcakes on Wednesday, 27 March (Friday is a holiday) or we could celebrate in Bratislava (but everyone won’t be there). What do you prefer? These are the March birthdays that I know of:
4 March - Sunny Brenneman 8 March - Ellen Rickert 9 March - Paula Mitchell 14 March - Sue Evans and Tracey Sears (Sue and Tracey, we miss you!!! Come
run with us again soon!!!) 16 March - Chris Roberts 30 March - Jean Hughes

I’m still working on pace cards for Bratislava. Please email me your target pace or finishing time. Thanks!

Kathy McMahon found a Lululemon glove at Starbucks after the run on Friday. Hurry and email her if it’s yours - I think she’s busy sourcing a matching one for her other hand. mcmahonjk@aol.com

The routes below are organized by group, not day:
Speedsters and Fast Group (same routes this week)
Mid-level I
Mid-level II

Routes this Week

This week the Speedsters and the Fast Group will be doing the same route. If you are one of the faster runners in those groups, migrate towards the front of the pack before we reach the canal. That will help the different pace groups naturally spread out.

Speedsters and Fast Group:
____________________________________________________________
London Marathon Trainees (16 miles)
Stratford-on-Avon Marathon Trainees (16 miles)
Paris Marathon Trainees (10 miles)
Half-marathon Trainees (11 miles)
Monday, 11 March
Canal/Victoria Park/Ponders End (16 miles) – Ask around - Ponders End has it’s own micro-climate. The forecast for London on Monday is snow (I’m not making that up), Ponders End will probably have Arctic-like conditions. This route heads out the canal east towards Canary Wharf. At Victoria Park, we’ll exit from the canal and run to the River Lea. At the river, the route leads north to Ponders End. We will take a train from there to Liverpool St. Station then tube home.
Canal/Victoria Park/Tottenham hale (11.5 miles) – Half-marathoners, this week you have 11 miles on your training schedule - it’s the last long run before Bratislava. You could either run with the marathon trainees and finish at Tottenham Hale (see map at right) or run to Canary Wharf and do a loop around the colonnade/Heron Quays (see map at right). The Tottenham Hale station sits less than 1/4 mile from the River Lea (the red line on the map is our running route) and is on the Victoria line. It’s a nice run up there, but if you prefer to finish at Canary Wharf, run the normal route then do a big lap around the Canary Wharf district. Even with that loop, your mileage will be a bit short of 11 miles but it’s close enough.
Wednesday, 13 March
Camden/Euston/Oxford Loop (6 miles) – Run along the canal to Camden. Come off the canal and follow Chalk Farm Rd. south to Mornington Crescent tube station. Veer to the right at that Y intersection to run on Hampstead Rd. south across Marylebone Rd. At Tottenham Court Rd. tube station turn right and run west along Oxford St. Finish the run by taking Baker St. up to SJW. We have used this route for tempo work in the past. I would recommend just running it at a medium pace this week. Allow your body to start resting before the half-marathon. If you want some tempo work, pick up the pace for varying distances when you can. Usually the bit along the canal isn’t too busy for quick-paced running and there are parts of Hampstead Road that you can usually sprint.
Friday, 15 March
On Fridays, everyone goes up the hill to Hampstead and/or the Heath. If you are running the half-marathon in Bratislava, take it easy on this run. Don’t push the pace. Let your legs start to wind-down before the race.

Mid-level I Group:
____________________________________________________________
Monday, 11 March
Camden/Euston/Oxford Loop (6 miles) – Run along the canal to Camden. Come off the canal and follow Chalk Farm Rd. south to Mornington Crescent tube station. Veer to the right at that Y intersection to run on Hampstead Rd. south across Marylebone Rd. At Tottenham Court Rd. tube station turn right and run west along Oxford St. Finish the run by taking Baker St. up to SJW. We have used this route for tempo work in the past. I would recommend just running it at a medium pace this week. Allow your body to start resting before the half-marathon. If you really want some tempo work, pick up the pace for varying distances when you can. Usually the bit along the canal isn’t too busy for quick-paced running and there are parts of Hampstead Road that you can usually sprint.

Wednesday, 13 March
Half-marathon Trainees (11 miles)
Kew (11 miles) – The route to Kew is normally 10-10.5 miles. We’ll extend the mileage by running along the eastern edge of Hyde Park before heading
west along the southern edge of the park. If you need to be back to SJW, you can always run out 5.5 miles and turn around and run back. It’s a bit boring but efficient.
Friday, 15 March
On Fridays, everyone goes up the hill to Hampstead and/or the Heath. If you are running the half-marathon in Bratislava, take it easy on this run. Don’t push the pace. Let your legs start to wind-down before the race.

Mid-level II Group:
____________________________________________________________
Half-marathon Trainees (11 miles long run)
Monday, 11 March
Battersea Loop plus Regents Park or Kew (11 miles) – You have options!! Either follow the route to Kew (made a bit longer by running the perimeter of Hyde Park) or run the Battersea Loop and add a mile in Regents Park. The Battersea Loop map is to the left. You would run the normal route but then head into Regents Park for an additional mile before finishing at Starbucks in SJW. The Kew route is detailed in the map below. You would run down to Hyde Park via Lisson/Seymour, enter the park then run down towards Wellington Arch. At the SE corner of the park, head west remaining in the park (running along the southern edge). In front of Kensington Palace, exit the park and run west on Kensington High Street to Hammersmith. Cross over the river then continue running west along the Thames until you reach Kew Bridge. Run up Kew Road, then cut over to the Kew Gardens station (see map below).

Wednesday, 13 March
Camden/Euston/Oxford Loop (6 miles) – Run along the canal to Camden. Come off the canal and follow Chalk Farm Rd. south to Mornington Crescent tube station. Veer to the right at that Y intersection to run on Hampstead Rd. south across Marylebone Rd. At Tottenham Court Rd. tube station turn right and run west along Oxford St. Finish the run by taking Baker St. up to SJW.

Friday, 15 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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11-15 March Running Info…

Friday, 8 March 2013

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