Hi Runners,
It was great to return to sunshine in London on Monday and Wednesday. I was hoping for sun on Friday as well but at least we didn’t have rain during our run!
Long run to Greenford
This week we have one of our important training runs – 9.75 miles out the canal west to Greenford. Remember to keep your pace comfortable – especially early on. As a rule of thumb, you should be able to talk easily. If you start to struggle, slowing your pace even 10-15 seconds in your mile pace can make a difference. Remember that running your long run at a pace slower than your race pace is one of the main ways we build fuel. This is a perfect run to try using a gel. Also, don’t forget your water and your Oyster card.
Filming
Thanks for all your support and positive attitude as we put together our video for the year. Even if you are not going on the trip to Germany, please participate in the video. We would love to have as many women as possible join! If you have any questions, you can email Erin Roth at [email protected].
Facebook
If you do the Facebook thing, make sure you join our Women Running the World group. It is a great way to see pictures and get general and running news from our members. For example, this week Gudny announced that she is starting a knitting workshop for beginners. All the basics you need to know to start your own project. Please email her at [email protected] if you are interested. Also, Poornima posted information about running the British 10K on July 13 in London for the charity Commonwealth Countries League Education Fund, which helps educate girls in the Commonwealth. Please email her at [email protected] if you are interested.
Thoosa Sportswear Sale
We heard about the following sale from Patricia. Rebecca Jenks is having a 50% off sale of Thoosa sportswear at her house on Thursday 6th March 9am – 2pm. Her address is 6 Ledbury Mews West, London W11 2AE. Please email her at [email protected] if you plan to attend or you want more information. You can check out the styles at www.thoosa.com (but she notes that she doesn’t have the new slogan t shirts.)
Keep running,
Jane
ROUTES
LONG RUN – Monday, 3 March
Greenford 9.75 miles–This is a great run to find your comfortable conditioning pace and just go!
We start out the regular way to get on the Canal Path at Maida Vale. We’ll then run along the Canal for about 8 more miles until we exit the Canal at Oldfield Lane [this is after Greenford Road]. We’re looking for the following bridge, which is pretty boring, but does have a small black “15” in the center.
Just underneath the bridge there are steps leading up to the The Black Horse Pub.
At the top of the steps turn right and run along Oldfield Lane which is fairly industrial area until you reach the Greenford Station on the right just under the railway bridge. Tube home via the Central Line. If you want to stop for coffee, food or the bathroom, there is a little place with the great name of the Friendly Cafe just past the station on the left. (If you want fancy coffee, turn left at the railway bridge (instead of going under) and following the road until the next intersection where there is a mall with a Costa Coffee.)
TEMPO RUN – Wednesday, 5 March
Hyde Park Triangles—our last group speed work before the Germany trip—yippee!!!
Head down to Hyde Park the usual way at a very gentle pace. Once you reach the park pick up the pace a bit around Speaker’s Corner, and then run very fast down to the SE corner of the park. Jog slowly around the corner while you try to bring your heart rate back down to a recovered rate. Once you reach the straightaway, run hard again to Carriage Road. Slow down to a recover rate again as you cross over the bridge and up to the path, where you will turn right and run hard along the diagonal back to Speaker’s Corner. Jog very slowly back to SJW or, even better, hop on the bus or tube from Marble Arch. If you are not doing tempo work, you can do this run at a regular pace (if you go back to SJW it is about 6.5 miles).
HILL RUN The Heath – Friday 7 March
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]