30 Sept – 4 Oct 2019 Running Info

Hello Runners!

I hope you are having a restful weekend, and that you’re feeling great about the running we’re doing.  It’s always so uplifting to round the corner by Barclays and see so many runners gathering each morning, rain or shine!  So here’s another test of dedication for you: this is a long e-mail with a lot of information about training and pace groups– can you make it all the way to the end??  If you’re new to WRW, I’ll fill you in a bit about our training plan and structure (you can also read more here).  If you’ve been with us for a while, you might end up skimming over that bit– but do tune back in toward the end to pick up the safety reminders and the announcements and shoutouts!

Running this week.  Monday we’ll run an old favourite route for the first time this year.  Heading east on the canal, we exit in Shoreditch and run through the artsy streets to Brick Lane, where you can have donuts and coffee from Crosstown Donuts before heading home on the tube with your bagels from Beigel Bake (which supposedly will be open Monday, though it is Rosh Hashanah).  Please read the route, have a look at the map (especially at the end of the run, as well as at the point where we briefly exit the canal to run through Angel) and don’t forget your Oyster or contactless card!  Wednesday we will repeat the recently-debuted Primrose Hill/Regents Park 5-miler.  And though it’s local and you can’t get too badly lost, it’s still a good idea to look at the map so we can all learn this new standard route.  Then on Friday we’ll head for Finsbury Park via the Parkland Walk.  This 7-mile route takes us up around the Heath to Highgate, where we connect with an old rail-trail path and run through the woods to Finsbury Park.  Maybe we’re overdoing it on carbs this week, but Happenin’ Bagels is another great stop at the end of this run, and there is a Costa on the way to the tube station.

Pace Groups and Training basics.  There is a strategy in our training and a pattern in our schedule each week, all designed over the years by our group founder, Paula Mitchell.  

Mondays are a long, slow training run for building endurance.  These will gradually become longer as we prepare for the half marathon in the Spring, and they are often destination runs.  We consider our training pace for Monday runs to be the speed at which we can hold a conversation while running.  It’s important to keep the pace comfortable for these longer runs both to help build mileage without injury, and to help our bodies build the capacity to fuel longer runs.  Paula explains the science behind the long, slow training run here.  

Wednesdays are usually a shorter route at a faster pace– our tempo runs– and are often loops in nearby parks and neighborhoods.  We’ll start adding some options for speed training in 4-6 weeks, as we begin to prepare for the race.  When those workouts start, the plan will offer guidance on target pace.  Some runners may prefer not to do the speed training, and that is absolutely fine!  We offer the training options for those who want to push their pace or reach for a time goal in the half-marathon, and we have found that many runners enjoy the challenge and the bonding of going through speed workouts together.  But there’s always the option of doing a shorter, up-tempo run on Wednesdays instead of the speed workout.

Fridays we usually do a hill run, with some variations like the occasional Borough Market run.  It’s natural to have to work a little harder to get up the hills (if you find someone who can make good conversation while running up Fitzjohn, my advice is to stick with them and let them talk you right up the hill!).

Pace groups are a way of helping us find and hold to our running comfort zones with people who are wanting to train at a similar pace.  They are not meant to box runners into any particular group or speed, and runners are welcome to move among the different groups depending on how they feel or what their training objectives are on a given day.  Our pace group names correspond to the training pace for the long runs, and within each pace group there are a few leaders who have agreed to keep an eye on the routes and help keep our groups together and somewhat on pace.  Please remember, though, that every runner is responsible for her own pace, as well as for generally knowing the route we’re running.  We really try not to leave any runner behind, but we do each have to be responsible for ourselves, just in case!  A very big thank you to these pace leaders:

The Ramp-Up Group (various paces, for runners coming back from injury or a long break from running)Leaders:  Tamar Brooks and Jen Iannazzo

The 11’s Group (11:00+ min/mile pace)Leaders:  Melissa Kay, Magali Kivatinetz, Ann Sharma, Fernanda Spinelli

The 10’s Group (10:00-11:00 min/mile pace)Leaders:  Jane Novak, Carolyn Perelmutter, Megan Marine, Anne Scolari, Stephanie Mager, and Jess Browne

The 9’s Group (9:00-10:00 min/mile pace)Leaders:  Amy Grace, Micki Heskett, Mariya Treisman, Meredith Snizek

The 8’s Group (8:15-8:45 min/mile pace)Leaders:  Marissa O’Malia, Miki Neant

Pace groups will continue to evolve throughout the year, and sometimes we may add leaders as needed.  Do please speak up if you’re having a hard time finding the right group– whatever your speed, we definitely can find someone for you to run with!  And just one further word here– about safety.  Please do take care of yourselves and each other out there.  Mind your footing, and mind other pedestrians, bikes and vehicles.  We’ve just said you should be able to make conversation… but don’t let it get so interesting that you forget to pay attention to the environment around you!  Especially do not go dashing into a crossing just because the person in front of you did!  It’s perfectly okay to split at a traffic light if the whole group can’t make it through.  In fact, larger groups may find it easier to split into sub-groups this way– don’t worry, you will still reach the destination within a few minutes of each other!  The main thing is to stay safe getting there!

Announcements and shoutouts.  This weekend is another busy one for WRW runners!  A big shoutout to Stephanie Gladis and Kelli Willis, running the Berlin marathon Sunday morning!  And a little further east is another contingent of our runners doing the Budapest marathon in relay teams (brilliant idea!) also on Sunday.  WRW alum and Budapest resident Maureen Fossum is running, along with alum Mee Lee (from New York), and London runners Darcy Fautz, Beth Keaveny, Alysia Hoyt, Carmine Najjar, Laura Beal, Ann-Marie Cascarino, Marigold Dooley, Sue Wheeler, and the indefatigable Mariya Treisman and Amy Grace (who both ran the Ragnar Relay last weekend).  Good luck, ladies, and enjoy the run through a beautiful city!  And peeking ahead, Miki Neant is running a 55k ULTRAmarathon next weekend, on October 5, in London– so be sure to wish her luck if you see her smiling face at Barclays or after a run in the coming week!

Last weekend– as you have probably heard all week– 30 WRW women took on the Ragnar White Cliffs Relay.  As far as I can tell, it was an amazing weekend for all, and it will undoubtedly be the source of many stories in the year(s) to come!  Congratulations to all on this huge accomplishment!  Official results from the race people are not out yet, so there may be more Ragnar shoutouts to come!

In the announcement category… Janelle Meyer has kindly agreed to be the point of contact for an “Alternate Timing” group of runners who are generally not able to run at our regular 8:20, M/W/F times.  If you are interested in connecting with other runners on a different schedule, just send us an email at [email protected]— and include your phone number so Janelle can get a WhatsApp group going.   

The Cancer Research UK London 10K has been a very popular race with our group in the past few years.  Though it’s not until February 9, 2020, the time to register is now, as it does sell out, and early entries close this Wednesday!  It’s great timing for our half-marathon training, and there are usually dozens of us running it, so it becomes a fun group event.  The event website is www.londonwinterrun.co.uk

Save the Date:  October 21, Hampton Court Adventure Run.  Mark your calendars for our first “adventure run” of the year.  This 8-mile run begins with a train ride to Richmond, and then becomes a truly lovely run along the Thames from Richmond to beautiful Hampton Court Palace.  We finish with coffee and a treat in the garden cafe, and then take a train back to Waterloo Station and on to home.  With the extra travel time, you’ll need at least the whole morning to get this one in– but it is well worth it if you can afford the time!An endurance medal to all who’ve made it through this whole message– after you get through the route descriptions and maps below, of course.  Sending wishes for a sweet New Year to all those celebrating Monday and Tuesday.  And as always, I’m so excited and grateful to be running with you this week!  Enjoy the rest of the weekend…

xx Micki


Monday 30 September  – Brick Lane via Canal East–  6.5 miles
This is a fun and funky destination run!  We will head out in the same way as though we are running to The Wall. Take the Canal east to the Wall—go up ramp to Muriel Street, take a right and then an almost immediate left up a path that winds between the apartment buildings. Here’s 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. Turn right at Liverpool Street to the major road Upper Street. Cross Upper Street and turn left, then make your first right at Duncan Street. Follow Duncan Street to the end and there will be an entrance to the canal directly in front of you. At the canal path continue running straight, the water will be on your right. Follow the canal until you reach the Kingsland Road Bridge, Number 45. See the photo below.

Run under the bridge and take the brick steps up on your left, see photo below.

At the top of the stairs turn left and at the main road, Kingsland Road, turn left (you’ll be running back over the canal). Follow Kingsland Road– you’ll see the Gherkin building in the distance in front of you, and Kingsland Road will become Shoreditch High Street. Turn left at Bethnal Green Road. There will be a white metal railroad bridge in front of you and the BOXPARK market will be on your right once you turn. You’ll also pass the Shoreditch High Street Overground Station on your right. Follow Bethnal Green Road until you hit Brick Lane, less than a quarter of a mile. 
There is a Casa Blue cafe at the corner, turn right into Brick Lane and you’ll see Beigel Bake and Crosstown Doughnuts on the right.  For the journey home, you can take the Shoreditch High Street Overground to Canada Water and then take the Jubilee Line home. Or you can walk through Spitalfields Market to get to the Liverpool Street tube station.

Wednesday 25 September  – Primrose Hill/Regents Park (5 miles)Start out as if we’re headed for the Heath, running down St Johns Wood Terrace until it reaches the T.  Turn left, then right, then left again at Avenue Rd.  At the crossing just a short distance up Avenue Rd, cross over and run down Elsworthy Rd a short distance until you see a small road on the right that ends in the entrance to Primrose Hill park.  Once in the park take the path that angles to the left, then bear right at the first fork and left at the second.  This will take you up for a fantastic view from the top of Primrose Hill.  After you’ve caught your breath, take the path that goes down on the right (if you are looking out toward London), then curve around to the left at the first split.  Follow this path all the way down the hill to the crossing at Prince Albert Rd.  Cross at the zebra and head straight into the park via the bridge and across the Outer Circle (NOT a zebra, please note!).  In Regents Park, take the path that angles to the left, running behind the zoo.  Cross the Broad Walk by the fountain and continue across on the path that heads toward, but not all the way to, the perimeter of the park.  Follow this to the far corner, and then turn right to run along the southern edge of the park, inside the fence.  Continue to follow this around  the boating pond to run across the little bridge at the far end of the pond, then bear right to follow the contour of the pond to its end.  Continue on the same path until it meets the diagonal path that runs behind the zoo (the same one we ran in on).  Turn left to follow that to its end and then turn left onto the Outer Circle and follow it for a short distance to the crossing at Charlbert.  Exit the park and take Charlbert to St Johns Wood Terrace to finish at our Starbucks/Pret corner of the High Street.

Primrose Hill/Regents Park

Friday 27 September  – Finsbury Park via Highgate/Parkland Walk — (7 miles)
For this run we start up Fitzjohn’s as if we’re going to the Heath, but pass the Heath entrance and continue up Spaniards/Hampstead Lane into Highgate. Turn left down Southwood Lane (the road next to Gail’s) and go down the hill, then veer to the right (not a hard right turn!) onto Jackson’s Lane. Continue down Jackson’s to Archway Road and make a right, then a relatively quick left onto Holmesdale Road. Run a short distance on Holmesdale and the entrance to Parkland Walk will be on your left. Follow the path to Finsbury Park, cross over the train tracks, turn right and run along the western edge of the park and exit onto Seven Sister’s Road. Happening Bagel is across the street, Costa is to the right, and Finsbury Park Station is further down on the right (on the Piccadilly and Victoria tube lines).

Finsbury Park

23 – 27 September 2019 Running Info

Hello Runners!

It could not have been a more beautiful week for running, and it was so much fun to see everyone socialising– while standing still, even!– at the Welcome Coffee on Wednesday.  Another big thank you to Magali for organising such a great breakfast for us– and thanks to all of you for showing up, not just Wednesday for coffee, but all the times you do, for all the runs we do together!

Running this week.  Monday we have a “new” route, though it takes in a few of our old ones, so it will all be familiar.  We’re maximising our park time with a spin around Hyde Park/Green Park/St James Park and ending at the Whole Foods in Kensington.  Please, please check out the map and instructions below.  Many of us may be absent for the run Monday because of the race this weekend, so it’s really important that everyone knows where they’re going!  Wednesday we’re doing an old standard midweek run– 5.5 miles beginning out on the canal westbound and then looping through Kilburn and Queen’s Park back to St Johns Wood.  And Friday?  Back up the Hill for the route and distance of your choice!

Announcements and shoutouts.  This weekend 30 of our runners– three teams of 10– are converging on the White Cliffs area for a Ragnar Relay (sorry to repeat, but 170 miles straight through the weekend, with each runner taking three legs between 3-11 miles).  Beginning early on Saturday is the team captained by Veena Gopal and including Amy Grace, Stephanie Schueppert, Jill Bernhard, Kundhavi Bala, Emily Pancer, Devy Schoenfeld, Cyd Harris, Fernanda Spinelli, and Jeanne Jermyn.  Then around mid-day another team will take off, led by captain Roni Fransis and including Meredith Snizek, Kate Ballbach, Bridget Perry, Renata Figueiredo, Kalee Tilli, Winston Berry, Mariyah Tresnan, Theo Yardley and myself.  And finally, a short while later the reigning ladies’ winning team (yes, they won it last year!) will set off, with captain Stephanie Gladis, Karen Furst, Katherine Greig, Bjorg Fridbjornsdottir, Asdis Karadottir, Miki Neant, Marissa O’Malia, Abigail Craine, McKenzie Webster, and Sarah Nicoli.  With so much WRW representation, the weekend will be nothing short of remarkable… good luck and happy running to all!

The fall race season is upon us, so do please let us know if you are running something– or if you know someone in the group who needs a nice shoutout.  Be sure to wish Stephanie Gladis and Kelli Willis all best as they head for the Berlin marathon next weekend; and there is also a good-sized group headed to Budapest next week to do the marathon relay-style (I’ll shoutout names next note!).  There are other really amazing runs coming up for some of our ladies next month, too.  Can’t wait to share with you– and to see the pictures and hear the stories when our women running the world get back from their adventures.

Watch this space in the next couple of weeks for an explanation of our training program, our pace groups, and our calendar; as well as for ordering info for the annual shirt (still accepting quote/slogan ideas) and for Carolyn’s big reveal of the 2020 Half Marathon destination!  But meanwhile, happy weekend and happy running– I’ll see you next week at Barclay’s!
xx Micki


Monday 23 September  – New Route: Hyde Park to Whole Foods Kensington (7 miles)

This is a new 7 mile route to Whole Foods in Kensington. Quick route summary: Run to Hyde Park, along its edge to Marble Arch, loop fully around Green Park and St James Park, and then back along the southern edge of Hyde Park to end up at Whole Foods.

Run to Hyde Park the usual way. Follow the eastern edge of the park to Hyde Park Corner, then through Marble Arch to the traffic light across from Green Park. Take a left when you get to Green Park, run along the top edge of the park to Green Park tube station, then down towards Buckingham Palace. Take a left to run along The Mall, right on Horse Guards Road, and another right along Bird Cage Walk (aren’t these street names the best?). Turn right at the end of Bird Cage Walk to pass directly in front of Buckingham Palace, then left along Constitution Hill to head back to Hyde Park Corner. Re-enter Hyde Park and turn left to run along the southern border of the park, all the way through Hyde Park, past the Albert Memorial and along the edge of Kensington Gardens. Exit the park at the southwest corner gate to Kensington High Street. Whole Foods is on the opposite side of the street 1 1/2 blocks along.

Wednesday 25 September  – Kensal Rise (5.5 miles)

This route takes us along the canal to the west. Please be aware of bikes along the canal and form a single file whenever you hear someone call out ‘bike!”.Start out heading west on Circus Road, turn left on Grove End Road, then right on St John’s Wood Road at the traffic light. Then turn left on Cunningham, right on Aberdeen, and cross Maida Vale to the right side of Blomfield Rd. Stay on the right side of Blomfield Road as you run parallel to the canal. Turn left at the second bridge over the canal (at Westbourne Terrace Road), turn right just after the bridge, follow the sidewalk along Delamere Terrace, and join the canal path heading west at this point. 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 motorway is over our heads.)

Friday 27 September  – The Hill (4 – 8 miles)
It’s Friday so up the hill we go!  There are multiple mileage options below, and the link will take you to all the maps.

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 OR Pergola route
7.5 miles: The Highgate route
8 miles:  The full Heath route

Click here for maps of all of the Heath routes.

16 – 20 September 2019 Running Info

Hello Runners!
I hope you are enjoying this fabulous, fabulous weekend!  It was such a pleasure to run with you all this week– Friday, especially, was a gorgeous day for a run to the Heath Pergola!  

Running this Week.  We’ve got another great week of London runs ahead.  Monday we head to Hyde Park for your choice of route from 5-8 miles.  Have a look at the maps/directions below to decide which option you’ll take– they all are beautiful runs.  And please do be careful of pedestrians as we run down Abbey Rd/Lisson Grove– we’ve received feedback in the past that we overwhelm the sidewalks in that area.  Wednesday we’ll repeat the Regents Park Inner/Outer Loop for 5 miles before returning to St Johns Wood for our Welcome Coffee at The Gate (see below).  And Friday we’ll do our first official Borough Market destination run.  The 6-mile route takes us down to Westminster and across the bridge, then along the South Bank all the way to London Bridge.  Don’t forget your Oyster or contactless card, and do think about what gourmet treats you might need from the famous food market!

If you are new to WRW, please let us know if you’re having difficulty finding a pace group that works for you.  We are so happy to help, and there really are so many great pacing options, as well as the flexibility to move between them.  When you do find the pace that works for you, ask to be added to the WhatsApp group.  These have become an indispensable means of communication (practical and social!) for most of us, and we do want everyone to be in the loop! 

Welcome Coffee this Wednesday!  WRW is pleased to host a Welcome Coffee for all runners Wednesday, September 18 after our run (approx 9:30) at The Gate, 87 Allitsen Rd, St Johns Wood.  Coffee/tea/juice and light breakfast items will be served.  Please join us!  It’s fun, free, and a great opportunity to get to know a few more people, and to meet some of the women who make WRW work.  Even if you can’t run that day, stop by to say hello if you can.  And be sure to say thanks to Magali for organising this!

Announcements and Shoutouts.  Marissa will have a handful of black WRW hats available for purchase at the Welcome Coffee on Wednesday.  She is also working on the annual WRW shirt, so it’s time to put out a call for 2019-2020 shirt slogan suggestions.  They really have to be about 6 words or less.  Here are some examples from years past:

2013 – “Run Like A Girl”
2014 – “We Run London”
2015 – “Sorry, Gotta Run!”
2016 – “In It For The Long Run”
2017 — “This Is My Happy Pace”
2018 — “Keep Calm and Run On”
2019 — “Anytime, Anywhere, Any Pace”

A shoutout to recent WRW alum Maureen Scheckel, who is running her first triathlon (Long Beach Island Triathlon) tomorrow in the U.S.  Good luck to ‘Mighty Mo!’  Next weekend, WRW will have THREE teams (10 women each) running in the Reebok White Cliffs Ragnar relay!  Each runner will take on 3 legs of between 3-11 miles on a 170-mile course straight through the weekend, including running in the middle of the night!  Last year’s team of 8’s had an amazing experience, so our hope is that it will be a memorable weekend (for all the RIGHT reasons) for all!  

Please let us know if you have race plans in the works, so we can give you a shoutout!  We’re also happy to help connect runners who are training for upcoming events.  And finally, we’ve recently met some runners whose schedules don’t allow them to run at our MWF morning times, and we’d love to help connect them with one another if possible.  If you are one of these ladies, feel free to e-mail us with your mobile number (for WhatsApp) and we may be able to connect you with some running partners.

I’ll sign off with another couple of photos, shamelessly pulled from our Facebook Group page (but don’t forget to scroll on past the photos to see the route maps and descriptions!).  Can’t wait to get back out there with you again this week– keep running happy!

xx Micki

Dozens of Tens, and 5+6 = Elevens!


Monday 16 September – Hyde Park 5, 6, 6.5 or 8 miles

Click here for all of the Hyde Park interactive route maps

We start from Barclays, run down Circus Road and turn left on Grove End/Lisson Grove. Cross diagonally at the light to go onto the west side of the street. Cross over Marylebone Rd (now you’re on Seymour Pl) and run until the road ends. Turn right on Seymour St, cross Edgware Rd, and turn left at the next street (Stanhope Pl). Cross into Hyde Park, cross over the Carriage Rd and you’re ready to go.

Hyde Park 5 miles
With this route, run straight when you enter the park and turn left when the path ends. Turn left again at Hyde Park Corner and head back up along the eastern edge of the park before exiting at the Upper Brook St/Animals of War exit. After you cross Park Ln, make your first left onto Park St and keep going until you get to Park Rd. Turn left on Park Rd and make your way back to Starbucks.

Hyde Park 6 miles
Here, turn right at the silver sphere after entering the park. Turn left when you get to N Carriage Rd and run down to the Serpentine.  Turn right and then left to run over the bridge. Turn left to run along the Serpentine. Turn left again at the end of the Serpentine and head back up along the eastern edge of the park before exiting at the Upper Brook St/Animals of War exit. After you cross Park Ln, make your first left onto Park St and keep going until you get to Park Rd. Turn left on Park Rd and make your way back to Starbucks.

Hyde Park 6.5 miles

Like the 6 miler above, you turn right at the silver sphere after entering the park. Cross over N Carriage Rd and turn left just after the Italian Gardens. Run along the water (it turns into the Serpentine) and stay right at the end to run along the southern edge of the park, all the way to Hyde Park Corner. Then turn left and head back up along the eastern edge of the park before exiting at the Upper Brook St/Animals of War exit. After you cross Park Ln, make your first left onto Park St and keep going until you get to Park Rd. Turn left on Park Rd and make your way back to Starbucks.

Hyde Park 8 miles
This run takes you around the periphery of the park. As before, you turn right at the silver sphere after entering the park.  Cross over N Carriage Rd and keep going until the end of the park. Turn left to run along the edge.  Just keep turning left until you’re heading  back up along the eastern edge of the park. Exit at Upper Brook St/Animals of War Memorial. After you cross Park Ln, make your first left onto Park St and keep going until you get to Park Rd. Turn left on Park Rd and make your way back to Starbucks.

Wednesday 18 September — Regents Park inner and outer loop, 5 milesFrom Barclay’s head down Wellington Road to the traffic circle at Lord’s Cricket Ground and bear left onto Prince Albert Road. Run to the pedestrian crossing where we will cross and head to the Outer Circle. Turn right and run on the inside of the circle past Winfield House which will be on your left. Continue around the Outer Circle until you reach the traffic light at intersection with York Bridge. Turn left and proceed to the Inner Circle. Run one complete loop of the Inner Circle and back out across York Bridge where we will take a left and continue on Ulster Terrace which is part of the Outer Circle. At the next large intersection take a left and continue on the Outer Circle, heading north back towards the Zoo and Camden. Pass the entrance to the Zoo on your left and continue to the bridge at North Gate which we will cross to reach Charlbert Street. Run up Charlbert Street until St John’s Terrace where we turn left and run back to Barclay’s for a stretch before heading to Starbucks.

Friday 20 September — Borough Market via Westminster Bridge, 6 miles
Let’s mix it up with a destination run to Borough Market, official address 8 Southwark Street SE1 1TL.  Grab coffee at Monmouth or Rabot before catching the tube at London Bridge station back to SJW.  Don’t forget your Oyster!

We start by heading to Hyde Park via the usual route. Head west on Circus Road, turn left on Grove End Road. At the corner of St. John’s Wood Road and Grove End Road, cross diagonally at the light and continue south on Lisson Grove. Cross over Marylebone Road and continue south on Seymour Place until it tees into Seymour Street. Turn right and cross over Edgware Road and then take the first left on Stanhope Place to enter Hyde Park at the intersection with Stanhope Place. Run along the eastern edge of the park to Hyde Park Corner, under Wellington Arch and down Constitution Hill. Run past the Victoria Memorial, cross The Mall at the light and turn right at the grand wrought iron gates into St. James Park. Run over the pond and out of the park, turning left onto Birdcage Walk and down into Parliament Square to Big Ben. Continue past Big Ben and cross Westminster Bridge. After the bridge turn left down the stairs to run along the Thames until the river path ends after Southwark Bridge. Just past Southwark Bridge, head right and then a quick left to go into a short tunnel that puts you onto Clink Street. Make a right on Stoney Street to get to the market (and Monmouth Coffee!).

9 – 13 September 2019 Running Info

Hello Runners!
It was so great to see everyone out running this week!  I love how much excitement and energy our new runners bring to the group every year– and sharing our routes with people new to the group or the city reminds me how lucky we are to get to run in this city every week.  Amy and I attended the ASL SCOOP event Saturday, and we met several new women who are receiving their first e-mail today, and we loved seeing some of the ladies who have already connected with us and been out on a few runs.  Welcome to each of you– we look forward to getting to know you over the miles!

Running this Week.  Monday we head for Sloane Square and on to Westminster via Embankment.  The route offers several different distances, so take a look at the map and description below to decide how far you want to go.  Then Wednesday we will run out the canal west to Notting Hill for a 6-mile loop.  And Friday we will run up to Hampstead Heath again, but this time to the Pergola, which is a lovely, hidden spot many Londoners don’t even know about– finding these amazing places is one of the perks of running in this group!

Hopefully the runs all felt great this week and you have been energised by the return to our London running routine… BUT, if that’s not the case, please don’t be discouraged!  It’s normal to feel a bit fatigued, especially if you’ve just moved, been through some jet lag, or just sent your kids back to school… and I think that covers about all of us?  This time at the start of the year is when we are building our fitness base and it’s wise to do it gradually to avoid injury.  Most of the routes have a variety of distances available, and there are people running at every pace– so take care of yourself and pay attention to how your body is feeling.  Also, please be aware that there are about 30 women in the group who are training for a Ragnar relay later this month.  If you are rational enough to not be doing this (I’m allowed to phrase it that way only because I am in the non-rational group), then there is no need to push yourself as hard as the Ragnar ladies may be doing.  Similarly, if you are not quite finding your perfect pace yet, keep trying!  If you are changing groups, it can take several runs (one veteran runner says a month’s worth!) to adjust to a new pace.  So don’t push yourself too hard, but do give yourself time to adapt.  Finally, if you are feeling tweaks or niggling pains, consider seeing a physiologist or other expert to work it out before it becomes a real issue.  We have resources on our website, or just ask fellow runners and you will get plenty of recommendations.

Welcome Coffee!  WRW is pleased to host a Welcome Coffee for all runners next Wednesday, September 18 after our run (approx 9:30) at The Gate, 87 Allitsen Rd, St Johns Wood.  Coffee/tea/juice and light breakfast items will be served.  Please join us!  It’s a great opportunity to get to know a few more people, and to meet some of the women who make WRW work.  Even if you can’t run that day, stop by to say hello if you can!  A big thank you to Magali Kivatinetz for organising the event for us!

Introductions.  I just want to take a moment now that we’ve added so many new runners to the group to introduce some of our women who are giving their time, creativity and energy to help keep WRW running this year:

Webmaster Amy Grace does so much more for this group than most of us ever see or realise.  Not only does Amy handle our website and all of our tech needs, but she also runs the amazing Beginner’s Running program and has personally helped many of us move from couch to pavement over the years.  She is the keeper of much WRW institutional knowledge and experience, and it is entirely possible we would grind to a screeching halt without her. 

Membership- and Money-master Sue Wheeler is another essential piece of the WRW machine.  She is the lovely person who greets, welcomes and otherwise assists new members in getting connected to WRW by e-mail, and she maintains our membership list.  But if that’s not enough, Sue also manages funds for the spring half-marathon as well as for various social functions such as the upcoming Welcome Coffee.  

Tripmaster Carolyn Perelmuter is nothing short of amazing in her comprehensive trip-planning role.  She has been researching races, dates, and all the other factors we need to take into consideration when choosing our Spring destination.  And now she’s busy talking with race coordinators, negotiating contracts, and doing all the legwork the rest of us didn’t even know has to happen before we announce the race.  Resist the urge to try to wrangle the location from her– we’ll be announcing it sometime in the next month!

Routemasters Darcy Fautz, Dinae Norris, Erin Roth and Melissa Kay.  Taking into consideration everything from the training calendar to traffic, the weather, and school calendars, these women somehow manage to keep us all covering new ground!  Darcy has been quietly working behind the scenes as a route-master for years and knows our old routes like the back of her hand, but still works to keep it fresh and create new ones.  Erin joined the route-planning team last year, and has already contributed some new favourite runs.  Dinae is incredibly knowledgable about every aspect of training, but she has been especially helpful in putting together the speed workouts we add to our schedule during the late fall and winter.  And we are lucky to have Melissa joining the team this year to help come up with new ideas and take us to fun places.

Kitmaster Marissa O’Malia is stepping into the role of our WRW sportswear fashion guru this year.  She has already been through a round of kit creation, ordering and delivery last spring and summer– all with a smile– and she is now gearing up to be the creative force behind the WRW kit we all crave (see below)! 

And I am honoured to be your “Headmaster” (Micki Heskett).  This group has come to mean the world to me over the last several years (since I first reluctantly joined as a beginner!), and I will do everything I can to keep it healthy and thriving!  Please let me know if you see a need or an opportunity you’d like to discuss.

There are so many other women contributing in different ways, from pace leaders to unsung heroes who organise events here in London, or buses, tours, and meals on our trip. It’s truly extraordinary how willing you all are to step up and make things happen!

Announcements and Shoutouts.  Good news!  Marissa O’Malia has delivered all the pre-ordered black WRW hats, and there are a limited number of extras available for purchase at £25 each.  Please drop her an e-mail to request one.  They will be sold on a first-come, first-served basis.  Hats can be delivered (and paid for!) at Starbucks this Wednesday after the run, the following Wednesday at the Welcome Coffee, or by other arrangement directly with Marissa.

Kate Ballbach ran a 15K at Dorney Lake Saturday morning (in conjunction with other athletic exploits by her very active family).  Well done to the whole family!  Please do let us know if you are running a race or you know someone who deserves a shout-out– we love to keep up with everyone’s adventures!  

Enjoy the rest of your weekend, runners!  I look forward to seeing you at Barclays tomorrow morning– or sometime soon!
xx Micki


Monday 9 September  – Sloane Sq/Westminster/Green Park– (3.75, 6, 7 or 10 miles)

Today’s routes are fun because you can pick whichever distance suits you–in this case one size can fit all! 

Everybody starts out to Hyde Park, taking the usual route: west on Circus Road, left on Grove End, all the way down to Seymour Place where the road ends.  Right on Seymour, across Edgware, left on Stanhope and enter the park. At the silver orb, turn left and run down to the southern edge, following the path to the right before it leaves the Park. Run to the large gated exit before the tall ‘One Hyde Park’ complex, cross over Knightsbridge at William Street, take a quick right on Knightsbridge then a left onto Sloane Street.

3.75’ers:  at Sloane Sq, take the Tube home!

6.33’ers:  continue past Sloane Sq 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 head home!

10 milers:  for anyone needing a longer run today, continue past Green Park Tube, through Mayfair to Baker Street and head to SJW Starbucks–this will give you almost 10 miles.

Wednesday 11 September  – Notting Hill (6.5 miles)

Start out heading west on Circus Road, turn left on Grove End to St John’s Wood Road and go west, turning left on Cunningham then right on Aberdeen to work your way to Blomfield Rd.  Run down Blomfield Rd to Westbourne Terrace Rd, being careful at the crossing at Warwick Avenue.  Turn left to cross the canal at Westbourne Terrace Rd.  Turn right after the bridge, follow the sidewalk along Delamere Terrace, and join the canal path heading west at this point.  Run to the Ladbroke Grove exit then run down Ladbroke Grove to Elgin Crescent and make a left. Cross Portobello Road and continue on what is now Colville Terrace until it meets Ledbury Road where we turn right and then left at Westbourne Grove. Run down Westbourne Grove to the top of Bishop’s Bridge, then left down the steps into Sheldon Square (across from the Paddington Station entrance). Stay along the canal to where you entered, then run back on Blomfield to SJW and Starbucks. 

If you’d like a shorter option on this run, simply follow the route to where the highway comes over the canal at about the 2-mile mark, then turn around and run back to St Johns Wood for a 4-mile option.

Friday 13 September  – The Heath Pergola (6.3 miles)Head out from Barclays to Avenue Road, then up Fitzjohn’s per all the Heath routes.
Continue past Hampstead Tube Station all the way to the roundabout just beyond Whitestone Pond. At the roundabout, use the pedestrian crossings to cross counterclockwise over to New End Way to Jack Straws Castle (now a personal training gym) and continue past the parking lot entrance and past the bus stop to turn left onto a small street called Inverforth Close. A short way down, there is a trail to the right with a green barrier gate and a sign that says “The Hill Garden.” Here are pictures of the trail:

Follow this trail until you come to an entrance on the left for “The Hill Garden and Pergola”, enter it and go to the right around the big bushes. You will see a beautiful reflecting pool. Run alongside it and up the stairs-you are on the Pergola! Run or walk the length of the Pergola.  Don’t forget to look at the beautiful views, admire the flowers and take a pic or two. Please be considerate and don’t run if others are walking the Pergola. When you have finished with your Pergola time and reached the far end, take the stairs down and turn left to run on the wide trail back to New End Road, turning right to run by Jack Straws Castle and crossing left at the pedestrian crosswalks by the roundabout to put you back on the standard Heath route. Turn left from the crosswalk and then right to enter the Heath. Run the wide path as usual but don’t turn left to run up Parliament Hill. Instead, veer right at that juncture and follow the trail across the ponds. After the ponds, the trail veers left and shortly after there is an opportunity to take a right turn on the intersecting trail that heads towards E. Heath Rd (taking you next to the fields used for the Art Fair, parking etc at different times of the year). Cross E. Heath Rd at the pedestrian crossing, then run on Downshire Hill Rd to Haverstock Hill Rd. Turn Left on Haverstock Hill, running home the usual way (turn right on Belsize Ave, left on Lancaster Grove, right on Crossfield, right on Adamson, then cut through the Swiss Cottage public area by the Hampstead Theatre, turning onto Fitzjohns to St Johns Wood Park Rd to St Johns Wood Terrace and then to Starbucks).

And of course there are always the other Heath routes if you prefer:

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 OR Pergola route
7.5 miles: The Highgate route
8 miles:  The full Heath route

Click here for maps of all of the Heath routes.