Hi all,

There’s a lot of important stuff in this email (so please read it!) because we’re starting our pace groups this week. I’m going to try to avoid bombarding you with too much training information all at once. I’ll give you the basics and point you to the website for more specifics. We’ll come back to these training principles often throughout the year.

ASL is still on holiday on Monday so for those who want to run we’ll be starting slightly later at 8:30.

PACE GROUPS

Each training week is planned to have one longer/slower run on Monday, one shorter/faster run on Wednesday and one hill run on Friday.  The pace groups are for the longer/slower run and the pace listed is the training pace (not race pace).  For the tempo/faster day and the hill day the groups will not necessarily be together.  Some folks may want to push it more than others.

For those who are interested, there is a nifty calculator on our website to determine your training pace as compared to a target race pace.   For many, the pace calculator might be too technical.  As a rule of thumb, you should run your long run at a pace that allows you to carry on a conversation.   Not too fast, not too slow.  (I know that is easier said than done!)  The slower run is an important part of your training because it helps build mileage without injury but it also helps your body build fuel.  For more info about pace and the science behind the slower run, click here.

The pace groups are not an exact science!  They serve more as a general guide.  Since our group is so large, the pace groups allow for smaller groups of women that run roughly the same pace to find each other and train together.

Leaders

We have chosen 2-4 women in each group to be pace group leaders for the long run.  They’ll help keep the group together, which will be increasingly important as we do more longer runs and/or new routes.  This year we have added a new “Eights” group and we have slightly adjusted the times for the “Nines” and “Tens.”  Some of our leaders are training for fall half marathons or are injured so it will take a bit of time for the groups to completely come together.

The “Elevens” are currently going to be “led by the group.”  Some of our experienced runners are training for fall races or injured.  Some of our ex-beginners are still deciding which group is best for them.  So we’re going to give it a bit more time for the group to come together.  If you are an “Eleven” and would like to be a pace leader please let me know.

Also please let me know if you need some help finding your group or if you have any questions.

The “Eights” Group (8:45-9:15 min/mile)

Leaders:  Julie Clark and Yianna Xenakis

The “Nines” Group (9:15-10:00 min/mile)

Leaders: Amy Grace and Erin Roth

The “Tens” Group (10:00-10:45 min/mile)

Leaders: Micki Heskett, Jane Novak and Syma Qattan

The “Elevens” Group (10:45-11:30 min/mile)

The “Twelves” Group (11:30-12:30 min/mile)

Leaders:  Nicky Falconer, Stefhanie Howe, Nicole Jameson and Sonia Takkar

A big Thanks to all our leaders – you really play an important role in helping such a large group work smoothly!

That’s all for now – Keep RUNNING!

Jane

ROUTES

Monday 6 October

Since there is no school at ASL on Monday, we’ll be on “holiday schedule”.  We’ll still be running but it may be a smaller group.  Plan to meet at Barclays for a slightly later start at 8:30.  The Monday runners get to pick the route!

Wednesday 8 October – Kensal Rise 4-6 miles

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 10 October – The Heath (4-8 miles)

We run up the hill on Fridays–it’s tradition! It is hard, but you’ll feel great when you are finished.

If you are not up for a hill run yet, no problem, just let us know.  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. If you have trouble running up, think about how easy it will be running down!

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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