Hello runners!

Thank you for a fun run to the Sights of London this morning and a big thank you to Kelli for organizing (and dealing with the financial issues) for the leavers coffee at Richoux.   This will be the last email until the end of August.  But just because you’re not hearing from us at WRW doesn’t mean we aren’t out there running in London.  Many of you will be here at various times during the summer, so email each other and make a plan.  Take charge!  You can do it!

OK, I’m not as good as Paula at getting you all motivated to keep on running during the summer,  so rather than try, I thought perhaps a message from Paula herself would do the trick:

Hello everyone,

I miss you all so much.  My running is going well in Texas but it’s not the same running solo all the time.  I see deer, snakes, armadillos, longhorn steers and yesterday I ran into a porcupine.  Someone had hit him with a car.  He shot off all of his quills (thankfully before I arrived).  You know me – I’m not much of an animal lover, but I’m becoming a softie here in Texas!  I felt so sorry for him.  I miss chatting while I’m running.  I miss hearing about your children, your travels, restaurant tips, hotel suggestions, parenting ideas, etc.  You are lucky to have each other!  You’re also lucky that I’m not there.  Usually this time of year I do a little butt-kicking to try to persuade people to run over the summer.  I know it’s not easy to find time to run as school is winding down and everyone is getting ready for the summer.  If you don’t run now, then don’t get into a running routine in the summer, it’s hard to get back into the groove in the fall.  Amy has found the answer!!!  There’s a 10k on 15 September, a fundraiser for the zoo.  http://www.zsl.org/support-us/challenge-events/london-zoo-stampede-2013,2009,AR.html  Sign up for it.  It’s 6.2 miles.  You can do that!  It’s 14 weeks away.  All you have to do is run 2-3 times a week over the summer for 30-45 minutes each time.  Don’t worry about your pace…..  just run.  Don’t worry about following an overly-serious, too regimented training plan……  just run.  I know the summers are busy and the focus is usually on family.  Run when you can fit it in.  Run in the morning or in the evening – it’s 30-45 minutes.  It’ll be over before you know it…..  just run.  Make yourself do it.  Create a pact with your running buddy.  Report in to each other over the summer.  Sometimes it helps to be accountable to someone.  For most of us, if we have a race on the calendar, we’re more inclined to run.  This zoo 10k is perfect timing.  The worst case scenario (and it’s not too bad) is that the zoo takes your £31 and you prove me wrong!

Runners, I understand the group is going through further changes as Lynn has now left London.  Find a way to make your group work.  Don’t let such a good thing fall apart.  Let me know if there’s anything I can do to help.

Happy Running,

Paula

Before I close, Sunny has one last health and nutrition tip for us:

The summer months brings warmer temperatures, especially for those planning to head back to the states. Even if you aren’t running back to back days or putting in extremely long mileage, it’s important to hydrate even on your days off or when cross training. Properly hydrating (optimal is a little more than 100% of sweat loss) the day before a run will help you optimize efficiency. Here’s a great article on hydrating properly:  http://www.runnersworld.com/drinks-hydration/how-underhydrating-affects-tomorrows-run

And for tips on how much and what to drink while exercising, refer to this article:

http://www.runnersworld.com/the-starting-line/what-should-i-drink-while-exercising

I hope everyone has a wonderful summer – keep on running, and sign up for the London Zoo 10K!

See you in August,

Amy

Click here for the London Zoo 10K

ROUTES

Monday 10 June
Option 1 – Canary Wharf (9 miles)

Based on my informal poll, Monday is the preferred day for a final Canary Wharf before we leave for the summer.  There seems to be interest from all pace groups, so please join us – someone will be running your pace and we will make sure no one is left behind.  For this route, we run out the canal towards Camden and then keep on going.

Option 2 – Hyde Park (various distances)

If you’re not up for Canary Wharf, choose your distance with a Hyde Park run.

Interactive maps to all Hyde Park routes are located here.

Wednesday, 12 June – Notting Hill (6.75 miles)

Yes, this is boring, but it’s a crazy week.  Run out the canal to the west and exit at Ladbroke Grove.  Run to Elgin Crescent and make a left.  Continue to Ledbury and go right and then left at Westbourne Grove.  Run down Westbourne Grove over Bishop’s Bridge and down the steps into Sheldon Square.  Go back along the canal and out where you entered and back to Starbucks.

Friday:  The Heath!

Everyone heads up Fitzjohn’s Avenue to the Heath – pick a route to suit your needs. Everybody ends up down the hill at Starbucks.  First ones back, grab the tables! Click here for all of the Heath routes.

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Facebook Group:  Women Running The World (request to join)

Email: [email protected]