Hello Runners!
This weekend and the week ahead are feeling like an oncoming whirlwind… literally!    So stick with me as we try to sort out running plans for the coming week AND not lose sight of our important event Tuesday morning (kit distribution and race payment morning, see details below!).  But first, a moment of appreciation for another great week of running.  The route around Battersea Park last Monday was such a pleasure!  I hope everyone enjoyed running in a ‘new’ park– there’s a good chance we’ll make that a repeat route.  

Running this week.  As most of you know by now, the London Winter Run 10k many were planning to run on Sunday has been cancelled due to expected high winds from the storm Ciara.  In fact, for safety reasons, they have now officially closed all Royal Parks on Sunday– which includes Hyde Park, Green Park, Regents Park and Primrose Hill, most of our normal running territory.  That leaves us with a bit of a dilemma for Monday, when winds are expected to moderate some, but as of now are still predicted to be steadily in the 25-30 mph range and gusting over 60 mph when we are running!  So.  We have to figure out how to get in a long run (about 10 miles), a tempo workout or mid-distance run, and some hills this week– preferably without having anyone get blown into the canal or hit by a falling tree!  
With that context, it seems most sensible to officially keep the long run scheduled for Wednesday to Canary Wharf (with a Regents Park extension at the beginning) so that we can definitely get the most important run of the week in.  Monday can be the tempo or mid-distance day, but please keep safety in mind.  If the winds are extreme, it might be a good idea to switch to a tempo run on the pavements rather than going into the park for our triangle workout.  The Notting Hill route or the Kensal Rise route could be good options(see links in the Routes section below).  Friday we can stick with the Full Heath 8-mile route, or your choice in the Heath.  Communicate within your pace groups regarding these routes and decisions, of course; and we will reach out from this e-mail or via Pace Group Leaders if any new information impacts plans.  There are likely to be people running different routes at different times this week to fit changing conditions and individual schedules, and sometimes that’s just how it works out.
Kit Pick-up and Payment.  We know you know, but…please plan to stop by Carolyn’s house between 8:30-11am on Tuesday to pick up and pay for the WRW shirt you ordered, as well as for the race expenses if you are going to Prague.  You will have received a separate e-mail if we are expecting to see you there.  Please let us know if either you think you ordered something, or you are signed up for the race and you did not receive an e-mail about it this past Monday.  If you can’t make it on Tuesday, please send a friend to pick up and pay on your behalf!

Training notes.  Counting this week, we have just five long runs left before we depart for Prague.  Be sure to get in those long ones each week, and concentrate on keeping your pace down to optimally build your body’s capacity to fuel for the longer run.  Also, don’t forget to practice mid-run fueling and hydration.  We’ve covered both of these in recent notes, but I’m including the links to Paula Mitchell’s original posts in case you missed them.
Save the dates.  Here’s the ongoing look ahead to our key runs and a few other upcoming events.
Tuesday, 11 February – WRW Kit pickup and race payment date!
Monday, 17 Feb – Friday, 21 Feb – ASL February break, no official schedule
Monday, 24 Feb – Holland Park (8 miles)
Friday, 28 Feb – Finsbury Park Friday
Monday, 2 March – Canada Water (10 miles)
Monday, 9 March – Battersea Loop (9 miles)
Wednesday, 11 March – All-WRW Pre-race Coffee (details to come!)
Monday, 16 March – Kew Gardens (11 miles)
Thursday, 26 March – Depart for Prague!

February 17-21 is a “recovery week”– aka, February Break!  We don’t meet officially to run together while ASL is on February break, and there won’t be an e-mail next week.  If you are in London, plan to meet others at Barclay’s at 8:30 (or, as always, check your group WhatsApp) and go out with the group for runs of no longer than 6 miles or 60 minutes– whichever comes first.  Avoid speed or tempo work, consider running flat on Friday, and choose your own fun destinations.  If you are away and unable to run, don’t worry, it will be OK!  But if you have access to a treadmill, try to get in 2-3 runs of no more than an hour.  Giving your body a week to rest and recover has huge pay-offs.  Psychologically, you’ll be itching to run the following week, and physically your body will also thank you for the break. 
Meanwhile, hold onto your hats this week!  No, really, I’m not just saying that… hold on to them– especially the new 2020 race ones many of you will pick up Tuesday at the kit/race payment and pickup (don’t forget!).  I look forward to seeing all of you incredible, strong women out running sometime this week despite whatever forces nature wants to throw our way!  Have a great week, and a fun, relaxing break.  See you at Barclays!
xx Micki

ROUTES
Monday 10 February – Hyde Park Tempo Triangle (or tempo/mid-distance on pavements)*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 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 run back to SJW it is about 6.5 miles).

*Alternatively, if the winds are as strong as predicted, consider an up-tempo run on one of our more urban routes, like the Notting Hill or Kensal Rise loops or the out-and-back to The Wall. 

Wednesday 12 February – Canary Wharf Extended (10 miles)
Section One – Regents Park to Canal to the Wall
Run to Regent’s Park via Charlbert St and turn right at the Inner Circle. Turn left through the gate opposite the mosque, staying straight to cross the little blue bridge. Turn right after the bridge and at the Broad Walk turn left and run straight to the traffic light. Cross here, over the canal, and turn right on Prince Albert Road, through the first gate on your right to descend to the canal towpath. Turn left onto the towpath and run for approximately 3 miles until the path ends — this is the famous “Wall”.

Section Two – Angel Roads
At the “Wall” take the ramp that leads up to to Muriel Street (this is a good place to wait for your pace group). We will run through the Angel neighborhood until we can re-join the towpath. Turn right and then an almost immediate left up a path that winds between the apartment buildings. See the picture below for the entrance to this 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 towpath 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 towpath past Victoria Park to the Limehouse Basin. We exit the towpath 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. Stretch by the mall entrance, then head inside for a much earned coffee. Afterwards, we’ll head to the Canary Wharf Tube station [Jubilee Line] and tube it home to SJW. Congratulations!

Friday 14 February – 8-mile Heath Route
It’s Friday which means everyone up to the Heath. 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.

Run down Circus Rd past Starbucks to the end and turn left on Townshend Rd. Turn right on Acacia then left on Avenue. Cross diagonally over Adelaide Rd to run past the Swiss Cottage tube and proceed up Fitzjohn’s Avenue. Run up the hill to the Hampstead Heath Tube. Continue up Heath St (to the left of the Tube) all the way to the stoplight at E Heath Rd. Cross at the light, continue past the roundabout, and enter the Heath at the first trail entrance on your right. Follow this major trail down past Lime Avenue and other smaller trails, fields and forested areas. As the trail starts to veer right, take the sharp left to run up Parliament Hill. Enjoy the spectacular vista (and catch your breath before continuing down the other side of the hill, keeping left when the path splits and taking a sharp left at the bottom of the hill. Run past three ponds on your right, turn right after the third pond and up the rise to a wide gate (loos on your left here). Go through the gate and turn left along the eastern edge of the Heath. Follow the path downhill then up until you reach the gate on the left that marks the entrance to the Kenwood House grounds. Enter the grounds, turn right to run past Kenwood House, then right again through the gate onto a gravelly path. Follow the path through a gate, and stay on the path as it bears left and passes a wooden bench on the left. Keep your eye out for a small clearing ahead on the left with another bench — when you see it (but before you pass it!) take a hard right down a steep path that crosses a small bridge and heads uphill again. Turn right at the main trail intersect (this is the same trail you ran down at the beginning of the Heath, in the opposite direction) and run back up to where you entered the Heath. Turn left on Spaniards Rd and retrace your steps all the way back to SJW and Starbucks.

If you are not up for a hill run, no problem. 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+ 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.