Welcome back to a normal week of running. We’ve been a bit off schedule with ASL school trips and fall break. If you’ve been busy and missed a run or two, please come join us again! If you can run consistently, it’s best for your fitness/training and will help you avoid injury. Besides it’s fun! (Well, at least the coffee part is fun…)
Monday we return to the Sloane Square, Embankment, Westminster route which gives us lots of options for distance. If you haven’t run in awhile it’s a good route to build some mileage. Remember to bring your Oyster/Tube card because we’ll take the tube home. Wednesday we head to The Wall and Friday we’re back up the hill.
Good Luck Royal Parks Half Marathon Runners!
We have eight WRW runners in the Royal Parks Half Marathon on Sunday 9 October. Good luck to Dani Burke, Mary Duffy, Darcy Fautz, Stephanie Gladis, Beth Keaveny, Rekha Kumar, Shan Mercer and Marissa O’Malia. We hope you have a great race!
Cheering on the runners
If you would like to go support the runners, we’re organising a group to meet at the St. John’s Wood tube stop at 8:15am on Sunday morning. (Maureen is planning to take the 46 bus as well.) Email [email protected] if you would like to join the tube or bus group so we know to look out for you. Wear your orange hat from the Nice race (if you have one) so the runners can easily spot you. Thanks so much! The runners really appreciate the support!
STRETCH!
I can’t emphasise enough how important it is to stretch when we finish running. It’s tempting to go right away for a cup of coffee, but it’s crucial that you spend some time to properly stretch. Here’s a good link to an NHS page that lists some key stretches (with pictures) for after running. How to stretch after a run
Lululemon Event – UPDATE
Mark your calendar on Tuesday, 25th October 7pm for a very special event at the Lululemon Marylebone store! (Unfortunately Lululemon has said that they can’t do the yoga part of the evening that we advertised last week but we’re still going to have a great night of shopping.) Grab a glass of champagne and start shopping! The store will be open only for our group and this is a great opportunity to pick up a few cherished pieces for yourself and maybe start your holiday shopping. There will be a few surprises on the evening so don’t miss this unique and fantastic event! If you are member of the SJWWC please sign up on the SJWWC website. If you are not a member of the SJWWC, please email Kathy Anderson ([email protected]) and Stephanie Gladis ([email protected]) to sign up. Space is limited so please sign up now if you are interested.
3.75’ers: at Sloane Square, take the Tube home!
6.33’ers: continue past Sloane Square down Lower Sloane St/Chelsea Bridge Road to the Thames. Turn left on the Thames side of Grosvenor Rd and run along the Embankment to Westminster Tube–you’re done!
7+’ers: continue left on Birdcage Walk, cutting through St James Park to the Mall, then left on the Mall towards Buckingham Palace, crossing before the circle to reach Green Park. Run up to the Green Park Tube on Piccadilly St and take the tube home!
10 milers: for anyone wanting a longer run today, continue past Green Park Tube, through Mayfair and Marylebone to Baker Street and head to SJW Starbucks–this will give you 10 miles.
Wednesday 12 October – The Wall (3 to 6 miles)
We head down towards Regents Park, then enter the canal at the Charlbert entrance and run east [left] cutting through Camden Lock Market until we run out of canal path at Islington. At The Wall, we turn around and head back to St. John’s Wood. This is a great route to do a tempo run because there are no traffic lights. Please be aware of the bikes on the path and move into single file on the inside (away from the water) when they are approaching.
If you run all the way to The Wall and back it is 6 miles. But it is very easy to run half the distance if you want and turn around and head home. As a marker, if you run to the Camden market (where we have to exit the canal path and run past the food stalls for a minute) and return home it is a 3 mile round trip.
Friday 14 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.
Every week there is usually a group of women who prefer to do a flat run. We can help make sure that you find each other if you are not running the hills this week.
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+ miles: The partial Heath route OR the reverse Heath route
7.5 miles: The Highgate route
8 miles: The full Heath route
Click here for maps of all of the Heath routes.