December 2013 - Women Running the World

Hi all,

I can’t believe we’ve arrived at the last week before the December break! I want to thank all of you for such a great “first semester” for Women Running the World. I’ve loved getting to know all of you. I’m so impressed with your commitment and dedication. Knowing that you’ll be waiting for me at Barclays certainly helps me get out the door on the dark London mornings. I’m very proud of how friendly and welcoming you’ve been to all our new runners. And I’m equally proud of how many new runners have joined us this year. Keep up the good work!

Running over the holiday

We aren’t setting official routes for the weeks of 23 and 30 December. We’ll be back training as a group the week of 6 January. For those of you in town over the holidays, get in touch with each other. Usually people keep running, but sometimes they will go a bit later in the day. If you need some route ideas, scan back through the weekly emails on our website. For everyone, those staying in town and those traveling, feel free to take it easy over the break. There is no harm in giving your body a break. Running 2-3 times a week for 30-40 minutes will allow you to maintain fitness.

For those of you training for the half-marathon in the spring, we will start back in January with 6-7 miles then our mileage will increase over the weeks to the race.

12s Pace Group

The 12s pace group has decided to move their long run to Mondays starting in January. Mark your calendar!

THANK YOU gift and cookies for Starbucks staff!

The holiday time of year is here and we’ll be organising a gift for the employees at our local St. John’s Wood Starbucks. We’re suggesting a £10 donation but feel free to give whatever you would like. We would love a few folks to agree to make cookies as well. Give your donation, in an envelope with your name, to Bonnie, Syma, Betsy or me. Please email Bonnie Bandeen ([email protected]) if you would like to contribute baked treats. We’ll give the gift to Starbucks on Wed Dec. 18 so please get your gift to us soon if you would like to participate.

Keep running!

Jane

ROUTES

LONG RUN – 5 – 8 miles

Monday 16 December for the 9s and 10s

Wednesday 18 December for the 11s and 12s

Vauxhall/Embankment/Birdcage Loop

Start: Everyone starts the same way. Go south Wellington/Park/Gloucester toward Hyde Park and cross over to Hyde Park on Upper Brook Street and continue south along the east side of the park. Exit the park through Duke of Wellington Square and go down Grosvenor Place along Victoria Street and onto Vauxhall Bridge Road.

5 Milers Continue down Vauxhall Bridge Road to Millbank and turn left. Run along The Thames to Parliament Square, where you can take the Jubilee Line home from the Westminster Tube Station.

6 Milers Run from Parliament Square up Birdcage Walk, through St James Park. Go left on The Mall to Constitution Hill back through Duke of Wellington Square and home via tube from the Hyde Park Station.

8 Milers Continue up the ester edge of Hyde park and out at Upper Brook Street. Go left on Portman and head home via Gloucester Place/Park Rd/ Wellington.

TEMPO RUN – 6 miles

Wednesday, 18 December for the 9s and 10s

Monday, 16 December for the 11s and 12s

Kensal Rise

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. For 4 miles, the two mile mark is approx at the point on the canal when the Westway highway is over our heads; turn around there to head back the way you came.

Friday 20 December – 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.

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Website: https://womenrunningtheworld.commm

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

Email: [email protected]

Hope everyone has a great break!

16 – 20 December Running Info

Saturday, December 14, 2013

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Hi all,

We’ve got a great long run to Wembley this week with options for 7, 8 or 9 miles. We head west along the canal for 7 miles. We quickly lose the bike traffic and there are parts of the route that are urban and others that are very rural. It is an interesting slice of modern London. (The only tricky part is knowing when to exit the canal. Check out the photo and directions below – you’re looking for a big “243 Ealing Road” sign.) If you have been following the gradual training schedule and building a base of 5-6 mile runs, this week you need to do 7 miles. (Don’t be tempted to run 7 if you haven’t run in awhile, mileage increase should always be gradual). If you have a few 7 mile runs under your belt, think about running 8 or 9. The good news is that the route is the same, you can decide which tube to take home based on how you are feeling on the day. The destination runs take a bit longer, but they’re worth it to prevent boredom. Running a new route can add a spark to your training!

THANK YOU to Starbucks!

The holiday time of year is here and we’ll be organising a gift for the employees at our local St. John’s Wood Starbucks. We’re suggesting a £10 donation but feel free to give whatever you would like. We’ll also be donating some home-baked goodies. Give your donation, in an envelope with your name, to Bonnie, Syma, Betsy or me. Please email Bonnie Bandeen ([email protected]) if you would like to contribute baked treats. We’ll give the gift to Starbucks on Wed Dec. 18 so please get your gift to us soon if you would like to participate.

German Trip – Update

We had an outstanding response to our money collection and t-shirt distribution last week. THANK YOU! This is going to be a fantastic trip!

Keep running!

Jane

ROUTES

LONG RUN – 8 or 9 miles

Monday 9 December (9s and 10s)

Wednesday 11 December (11s and 12s)

This week we have 7 miles on the gradual training plan and 8-9 miles on the standard training plan.

7 miles (Alperton Tube Station)

8 miles (Wembley Central Tube Station)

9 miles (Wembley Park Tube Station)

Wembley

This is a great run – we go out the Canal to the west almost the entire way. No lights and soft on the knees! Continue out the canal and exit at Alperton. (See photo below). Turn right at the top of the stairs and your first right again onto Ealing Road. Just after the turn you’ll see the Alperton station on your left for the 7-mile route. Follow Ealing Road to the High Road and turn right. You’ll see Wembley Central on your right for the 8-mile route. For 9 miles, continue until you make a left on Park Lane which becomes Wembley Park Drive. Continue past the stadium and to the Wembley Park Tube Station.

Here’s a photo of the exit off of the canal:

TEMPO RUN – 6.75 miles

Monday 9 December (11s and 12s)

Wednesday 11 December (9s and 10s)

Notting Hill

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.