Hello Runners,

This week we have the famous 9-mile run to Canary Wharf! It’s an important training run because most of the run is non-stop along the canal. Remember to watch your pace – don’t be tempted to go too fast. Also remember to wait for your immediate pace group when you exit the canal at The Wall. There are two tricky sections when we’re off the canal, but there are detailed descriptions below and pictures so all the groups should feel comfortable doing the route. Plus, there are great bragging rights that come from telling your family and friends that you just ran to Canary Wharf! Please try to be early on Monday so we can get organised into pace groups before we start. Also we will most likely stagger the start time so we don’t overwhelm the canal.

On Wednesday, we’ll be in Regents Park doing the tempo diamond work out. There is no school at ASL on Friday Feb 12 so we’ll meet at 8:30 for a hill run or route of your choice.

Race Hats are here!
Our famous race hats have arrived and they look great! If you’re going to the race, the cost of the hat is included in your race costs that you paid on Tuesday at McKenzie’s house. If you aren’t going to the race and you want one, we have extras for just £10. We’ll start handing them out on Wednesday at Starbucks after the run.

Marathon Prep Evening at Performance Rx Feb. 11
Betsy LaMaster and Shannon McHugh highly recommend the personal trainer Joel Proskewitz and his team at Performance Rx which is located near Swiss Cottage. They are hosting an information evening for Marathon runners. Joel says, “the evening will be packed with insight, experience and education which will aid novice runners through to regular marathon competitors.” The topics being discussed are include injury prevention, strength training and optimum nutrition. The event is free of charge and takes place on 11 Feb from 6:30-8:30pm. You need to RSVP to book your place to [email protected]. Also you can check out Joel’s website at www.performancerx.co.uk.

Recovery Week Feb 15-19
Yeah! Everyone gets a little mini-break from running next week. It’s important to “clock your vacation time” from running. Giving your body a week to rest and recover has huge pay-offs. Psychologically you’ll be itching to run the following week (hopefully!) and your body will thank you for the break. If you’re not able to run at all next week – no worries. It will be OK. If you have access to a treadmill, try to get in 2-3 runs of no more than an hour. If you are staying in London, come out and run with the group. There are other people in town and wanting to run. Run no farther than 6 miles or no longer than 60 minutes (whichever comes first.) Ideally you would run 6 miles (or 60 mins) once next week then add in another 2 runs of shorter distances 3-5 miles. Avoid speed/tempo work and consider running flat on Friday. We’ll leave the route selection up to you, but consider going somewhere fun! If you’re running, plan to meet at Barclays at 8:30.

Keep running,
Jane

ROUTES

Monday, 8 February – Canary Wharf (9.3 miles)

Section One – Canal to the Wall
The route starts out as the Wall.  Run along Prince Albert Road to join the canal at Charlbert Street.  Run along the canal for approximately 3 miles until the canal pathway ends at the famous “Wall.”

Section Two – Angel Roads
We need to run through the Angel neighbourhood until we can re-enter the canal path.   At the wall follow the ramp up to Muriel Street.  (This is a good place to wait for your pace group.)  Take a right and then an almost immediate left up a path that winds between the apartment buildings.  See the picture below for the entrance to the path.

Keep going straight on the path and it will become Maygood Street.  When you get to the intersection of a main road (Barnsbury Road) turn right.  Run until you make the second left onto Chapel Market.  (There is a metal archway saying Chapel Market and a zebra crossing at the intersection.)  Follow Chapel Market until the end.  (NB:  There is a public Ladies Room at the end of White Conduit Street, which intersects with Chapel Market about midway.)  Turn right at Liverpool Street to the major road Upper Street.  Cross Upper Street and turn left.  (NB:  Angel Tube Station is to your right if you are going home from here.)  Make your first right at Duncan Street and follow until the end.  The entrance to the canal path will be directly in front of you.  Go straight along the canal (NOT a sharp right turn.)

Section Three – Canal to Limehouse Basin
We run for about 4 miles following the canal path past Victoria Park to the Limehouse Basin.  We exit the canal path at the wire looking bridge – see picture below – and take the brown brick steps up to the left.

Section Four – Limehouse Basin to Canary Wharf
At the top of the brick steps, go straight.  At the Limehouse Gallery and Bronze Age shop turn right.  Run along the water until you reach the second metal foot-bridge leading to a park.  Cross the bridge and run through the park.  After the park, you’ll run straight, under an arch and the water will be on your right.  Run with the water on your right until you see the long flight of steps next to Royal China – see picture below.  You’re almost there!  Only a third of a mile remaining!

Run up the steps and straight ahead, through the small park to India Drive and then veer slightly right along Cabot Square.  You’re heading for the big skyscraper building in front of you.  Stop when you see the sign for the Canary Wharf DLR Station at the ‘mall’ entrance on the South Colonnade.  We’ll meet at the Starbucks inside the building, just right of the entrance.  After a much earned coffee, we’ll head to the Canary Wharf Tube station [Jubilee Line] and tube it home to SJW.  Congratulations!

Wednesday, 10 February – Regent’s Park Tempo Diamonds
We are continuing with our focused tempo running on Wednesdays.  This week we will do “diamonds”.

Head over to Regent’s Park, the normal way [down Wellington Road, left at the SJW Church roundabout, cross the zebra crossing before the High Street and enter Park at the Charlbert Entrance].  Enter the Park and veer to the left path.  When you reach the first intersection with the other sidewalk, it is time to turn on your running jets.  You will run hard for 1 minute, then recover by running slowly for 3 minutes; then run hard for 2 minutes and recover by running slowly for 3 minutes; then run hard for 3 minutes, recover run slowly for 3 minutes; run hard for 2 minutes, recover run slowly for 3 minutes and finally run hard for 1 minutes, recover run slowly for 3 minutes.

The ‘diamond’ looks like this:
1 minute hard                      3 minutes jogging recovery
2 minutes hard                    3 minutes jogging recovery
3 minutes hard                    3 minutes jogging recovery
2 minutes hard                    3 minutes jogging recovery
1 minute hard                      3 minutes jogging recovery

If you need to extend the amount of time for the jogging recovery, that’s fine, you can jog up to twice the amount of the hard run time [so 6 minutes max recovery jog for the 3 min hard run]

This type of running is best down within the park so you don’t have to contend with driveways etc.  If you find you need more mileage in Regent’s Park, just keep looping however you see fit.

Friday, 12 February –  The Heath
There are no ASL classes today, but anyone wanting to run should head up the hill as usual.  Meet at 8:30.

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
6-7miles:  The partial Heath route
7.5 miles: The Highgate route

8 miles:  The full Heath route

Click here for maps of all of the Heath routes.