Hi all,

The clocks change this weekend, which means we’re approaching the dark winter months, ugh!  Yesterday morning almost every person who I spoke to at Barclays said, “I didn’t want to run this morning.”   So if you’re having a little trouble getting out the door in the morning – you’re not alone!  But I can promise you that you’ll feel better after the run.

Also, consider signing up for the spring half-marathon.  It can be a great motivational tool to keep you running.  If you have already signed up for the race, please email Patricia Shelton ([email protected]) with your race registration number, flight number and hotel room preference – single or double- and roommate if known.

Severe Weather Forecast

We run in “all” weather but the current forecast for late Sunday and early Monday is 60-80 mph winds.  I think a hurricane might just cross the line! (I looked it up – anything over 74 mph is a hurricane!)  If this storm does materialize, there is a chance we won’t be running.  I’ll plan to send an email early Monday morning.  But if it’s safe to be out and about, consider coming to Starbucks for coffee instead.   We have a special guest – see below!

Paula is here Monday

The founder of WRW and our great friend Paula Mitchell is back in town on Monday.  The routes for the week (below) are a long run to Hyde Park and a tempo run to Kensal Rise.  I’ll leave it up to the pace groups whether they would like to adjust their long/tempo run days and follow the route that Paula is running (assuming we’re running.)

Routes and building mileage

I know we’ve been in Hyde Park a lot recently.  If you’re getting tired of it, don’t worry.  Jen Cohen, Kathy McMahon and I have set the routes until the December break and we have some good adventures in store for you!  If you are following the gradual training plan, think of November as the time to get comfortable with a 6-mile run.  As always, we’ll continue to offer a range of distance options on the routes.  The most important thing is to run and run consistently.

Keep running,

Jane

ROUTES THIS WEEK

LONG RUN —Monday 28th October for the 9’s and 10’s

                 Wednesday, 30th October for the 11’s and 12’s

(OR feel free to adjust so you can run with Paula)

 

Hyde Park—always versatile! 4, 6 or 8 miles, your choice:

Click here for all of the Hyde Park interactive route maps 

Start:  Everybody starts the same way… head west on Circus Road, turn left on Grove End Road and follow south as it becomes Lisson Grove.  Cross over Marylebone Road and continue on Seymour Place until the end.  Turn right and cross over Edgware Road and then take the first left on Stanhope Place to enter Hyde Park at the intersection with Stanhope Place. Cross into the Park—you’ll see a silver orb just inside the park.

4 Milers:  turn left, follow the carriage drive to the exit by the Animals in War memorial [near food kiosk], follow Upper Brook Street to Park Street, where you turn left.  Park Street becomes Gloucester Place, then merges into Park Road and takes you back to SJW.  At the SJW Church roundabout, veer right to the crosswalk which goes to the SJW High Street. 

6 Milers: upon entering the park, turn right at the silver sphere and run until you meet N Carriage Road where you turn left.  Run down to the Serpentine, crossing over the bridge then left to run along the Serpentine. At the end of the Serpentine, turn left again and make your way to the eastern edge of the park before exiting at the Upper Brook St/Animals in War exit.  Continue along Upper Brook Street to Park Street, turn left, take it to Park Road and into SJW.

8 Milers: follow the 6 mile run but do not turn left at N Carriage Rd, instead cross over [this is tricky, be careful] and follow until you reach the large broadwalk where you turn left.  Run past Kensington Palace (on your right) and take a left to run along the southern edge of the park towards Hyde Park Corner, then turn left on the eastern edge and exit at Upper Brook St/Animals in War exit as above.  Take Upper Brook Street to Park Street [left] to Park Road and home to SJW.

TEMPO RUN:  Wednesday, 30th October for 9’s and 10’s

         Monday, 28th October for 11’s and 12’s

(OR feel free to adjust so you can run with Paula on Monday)

 

Kensal Rise – 4 or 6 miles, your choice

The beginning of this run takes us along the canal to the west.  Please be aware of bikes along the canal and move into single file whenever you hear a ‘bike!’ shout.

 

Start out heading west on Circus Road, turn left on Grove End to St John’s Wood Road and go west working your way to the canal entrance on Blomfield.  Enter the canal heading west and run to the Ladbroke Grove exit.  Here we turn right and run over the bridge along Chamberlayne Road to Harvist Road. Turn right on Harvist, which turns into Brondesbury Road, and take that to Kilburn High Road/Maida Vale.  Turn right and follow Maida Vale to Hall Road where you turn left and run back to Starbucks. If you want to shorten this route, run west on the canal and turn back at your desired half-way point. 

(The two mile mark is at the point on the canal when the Westway highway is over our heads.)  

Friday 1 November – The Heath

We may be a smaller group today because the Lower School at ASL is off but there will still be a group running.  

It’s Friday again, so everyone up Fitzjohn’s.  You can pick your distance and whatever you choose, there will certainly be someone else interested in running that distance.  All of these routes are on the website.

In addition, every week there are a group of women who prefer to do a flat run.  We can help make sure that you find each other.  

4 miles:  A great way to ease into running the hill.   Run up to the Hampstead tube station and back.

5 miles: The Betsy Route

6-7 miles:  The partial Heath route

8 miles:  The full Heath route

Click here for maps of all of the Heath routes.

______________________________________

Website:  https://womenrunningtheworld.commm

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

Email: [email protected]

Hi everyone,

It was so great to have Paula with us last week!  She’ll be back and running with the group on 28 October as well.

Building distance in our training

This week we have our first long destination run on the schedule – Canary Wharf at 9 miles.  Please note that the standard training program has a base of 7-8 mile long runs in October and November with a suggestion that you try a 9-10 mile run if you are feeling strong.  The gradual training program has a base of 5-6 mile long runs.  If you aren’t up for the full 9 mile run, don’t push it.  There are options on this route that allow for 4 (loop for 8), 6 and 9 miles.

A full marathon in the spring?

Are you considering doing a full marathon this spring?  Would you like to run the London Marathon?  We have two runners who were successful in the London Marathon lottery and have spots for 2014.  You can still run in the London Marathon without a lottery spot but you’ll need to agree to raise money for a charity.  Charities are accepting applications now for marathon spots.  There are also races at the same time of year as London that would allow you to train with the group but wouldn’t require fund-raising.  The London Marathon is 13 April, Paris Marathon 6 April and Stratford-upon-Avon is 27 April.  Please let me know if you are interested in running a spring marathon so we can begin to build our marathon runners group.  We have about 10 runners who ran marathons last year who would be happy to talk to you about the experience.

Half-Marathon Trip – Changes to the British Airways flight

We received an email that the timing of the Monday flight BA 907 to London from Frankfurt has been changed.  It now departs at 12:20 and arrives at 13:05.  We’ll adjust the bus schedule to reflect this change.

Sidewalk Awareness

When we meet at Barclays, please try to gather in the plaza area.  It looks like some days we’re stopping and talking on the sidewalk which quickly gets clogged.  We have the space, so let’s use it so we aren’t a nuisance to people walking by.

That’s all for now!

Keep running,

Jane

Click here to go to the web page for the interactive routes.

ROUTES THIS WEEK

LONG RUN:  Monday, 21 October for 9s and 10s;

                    Wednesday, 23 October for 11s and 12s:

Canary Wharf!  9+ miles (with shorter options)

This route starts out as The Wall route—if you need a shorter run, consider running to The Wall and returning which is a 6+mile route; alternatively, you can run to the Angel Tube station, with the group, which is a 4 mile run.

Head down Wellington Road, left at the roundabout and cross over Prince Albert Road at the SJW Church zebra crossing.  Run down and join the canal just past Charlbert Street.  Run approx. 3 miles to The Wall, then exit the canal path up the sloped path to Muriel Street, a quick right and left takes you through an estate to Penton Street-turn right, then left at the stoplight on Tolpuddle.  Run to the Sainsbury’s parking lot on the right and cut through to Chapel Market [NB:  there are public toilets just before Chapel Market!].  Left on Chapel Market and right on Liverpool Street to Upper Street.  Cross Upper Street and go left.  [NB:  Angel Tube Station is to your right on Upper Street if you are heading home from here].  Head on Upper Street to Duncan Street, turn right and take until it ends at Colebrooke Row where you will see an entrance down to the canal path.  Head for a nice long canal run all the way to Limehouse Basin where we exit and cut through streets and through Ropemakers’ Field until we make our way to the Thames.  Run along the Thames to the Canary Wharf Pier area and head up the “Rocky” stairs on the left to Westferry Road—go straight through the park to India Drive and Cabot Square, then finish at the ‘mall’ entrance on the South Collanade.  Starbucks is just inside to the right—hooray!  After a much earned coffee, we’ll head to the Canary Wharf Tube station [Jubilee Line] and tube it home to SJW.  Congratulations!

 

TEMPO RUN:  Wednesday, 23 October for 9s and 10s;

                       Monday, 21 October for 11s and 12s

Notting Hill 6.75 mi

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 25 October – The Heath

It’s Friday again, so everyone up Fitzjohn’s.  You can pick your distance and whatever you choose, there will certainly be someone else interested in running that distance.  All of these routes are on the website.

In addition, every week there are a group of women who prefer to do a flat run.  We can help make sure that you find each other.  

4 miles:  A great way to ease into running the hill.   Run up to the Hampstead tube station and back.

5 miles: The Betsy Route

6-7 miles:  The partial Heath route

8 miles:  The full Heath route

Click here for maps of all of the Heath routes.

______________________________________

Website:  https://womenrunningtheworld.commm

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

Email: [email protected]

Hello ladies

Thanks for another great week of running!  ASL is on holiday Monday so it will be a smaller group.  I won’t be there on Monday either, but I’ll see you Wednesday.  Read on for some great offers including a yoga class, exercise and training options and sports massage…

German Trip-

As a reminder, after you make your travel arrangements, please make sure to email Patricia Shelton ([email protected]).  We need to keep track of our numbers for the bus and hotel room block.  She needs to know:

1.  your race registration number

2.  total race cost (either 27 or 45 euros depending on whether you got a shirt)

3.  flight information

4.  room preference (single or double) and roommate, if known.

New “Offers” Web Page-

Our group receives offers from various organisations from time to time.  Some may be on our Experts page and others may not.  We have created a new page to feature these offers.  Although some of our members may have patronised these organisations, we don’t always have enough knowledge about them to add them to our Experts page at this time.  Please let us know if you have a good experience so we can evaluate them for inclusion on the Experts page.  There is some great stuff listed there now including a Tuesday morning Yoga Class in St. John’s Wood, a Boot Camp exercise class, and Aerobic Capacity Training for runners.

Sports Massage

There are so many benefits to sports massage.  Sports massage is good for injury prevention, rebalancing the musculoskeletal system and loosening tight muscles to reduce stress on joints.  It also improves circulation therefore increasing oxygen and nutrient availability and removal of toxin build up. It breaks down adhesions and scar tissue that are formed from the repetitive nature of running.  Tracey Tofts, who works at APPI Hampstead, gives an excellent massage!  Her contact details are on our Experts page.

Facebook Group

If you haven’t yet, please join our Facebook group, Women Running The World.  (You will need to request to join.)  It is a great way to share fun running and non-running photos, updates and information.  (For example, this week we learned that Maureen Fossum’s daughter Emily is available to pet sit.  You can email Emily at [email protected])

Big Congratulations!

Well done to all our runners who completed races last weekend.  I’ve heard good reports from all of you!  I’m also happy to report that Paula Mitchell finished the Grand to Grand Ultra in 41st place overall (out of 113), and 9th for all women!  WOW!  We are so proud of all of you!

Keep running!

XO

Jane

Click here to go to this email on our website

ROUTES THIS WEEK

Monday is a no-school day for ASL so expect that the groups may be a bit small today.  Feel free to experiment if you’d like but we’re scheduling two of our ‘standard’ routes so that everybody can get comfortable with them.

 

LONG RUN —Monday 7th October for the 9’s and 10’s

                 Wednesday, 9th October for the 11’s and 12’s

 

Hyde Park—always versatile! 4, 6 or 8 miles, your choice:

Click here for all of the Hyde Park interactive route maps

Start:  Everybody starts the same way… head west on Circus Road, turn left on Grove End Road and follow south as it becomes Lisson Grove.  Cross over Marylebone Road and continue on Seymour Place until the end.  Turn right and cross over Edgware Road and then take the first left on Stanhope Place to enter Hyde Park at the intersection with Stanhope Place. Cross into the Park—you’ll see a silver orb just inside the park.

 

4 Milers:  turn left, follow the carriage drive to the exit by the Animals in War memorial [near food kiosk], follow Upper Brook Street to Park Street, where you turn left.  Park Street becomes Gloucester Place, then merges into Park Road and takes you back to SJW.  At the SJW Church roundabout, veer right to the crosswalk which goes to the SJW High Street. 

6 Milers: upon entering the park, turn right at the silver sphere and run until you meet N Carriage Road where you turn left.  Run down to the Serpentine, crossing over the bridge then left to run along the Serpentine. At the end of the Serpentine, turn left again and make your way to the eastern edge of the park before exiting at the Upper Brook St/Animals in War exit.  Continue along Upper Brook Street to Park Street, turn left, take it to Park Road and into SJW.

8 Milers: follow the 6 mile run but do not turn left at No Carriage Rd, instead cross over [this is tricky, be careful] and follow until you reach the large broadwalk where you turn left.  Run past Kensington Palace (on your right) and take a left to run along the southern edge of the park towards Hyde Park Corner, then turn left on the eastern edge and exit at Upper Brook St/Animals in War exit as above.  Take Upper Brook Street to Park Street [left] to Park Road and home to SJW.

TEMPO RUN:  Wednesday, 9th October for 9’s and 10’s

         Monday, 7th October for 11’s and 12’s

 

Kensal Rise – 4 or 6 miles, your choice

The beginning of this run takes us along the canal to the west.  Please be aware of bikes along the canal and move into single file whenever you hear a ‘bike!’ shout.

 

Start out heading west on Circus Road, turn left on Grove End to St John’s Wood Road and go west working your way to the canal entrance on Blomfield.  Enter the canal heading west and run to the Ladbroke Grove exit.  Here we turn right and run over the bridge along Chamberlayne Road to Harvist Road. Turn right on Harvist, which turns into Brondesbury Road, and take that to Kilburn High Road/Maida Vale.  Turn right and follow Maida Vale to Hall Road where you turn left and run back to Starbucks. If you want to shorten this route, run west on the canal and turn back at your desired half-way point. 

(The two mile mark is at the point on the canal when the Westway highway is over our heads.)

 

 

Friday 11, October – The Heath (4-8 miles)

It’s Friday again, so everyone up Fitzjohn’s!  You can pick your distance and whatever you choose, there will certainly be someone else interested in running that distance.  All of these routes are on the website.

In addition, every week there are a group of women who prefer to do a flat run so feel free to group up if you prefer not to run the hills.  

4 miles:  A great way to ease into running the hill.   Run up to the Hampstead tube station and back.

5 miles: The Betsy Route

6-7 miles:  The partial Heath route

8 miles:  The full Heath route

Click here for maps of all of the Heath routes.

______________________________________

Website:  https://womenrunningtheworld.commm

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

Email: [email protected]