Hi everyone,

I’m looking at the calendar and it’s hard to believe we only have 5 more weeks of official routes before our summer holiday.  I know this time of year is so busy, but try to give yourself a break from everyday stuff and schedule the time to run.  We have some fun runs on the calendar, join us!

Thanks to everyone who joined me to explore the Western Heath on Friday.  We only made a few wrong turns and it was fun to see a new part of the Heath.  Stay tuned for a new 6-mile Western Heath route for the group!  

This Monday we have a great run to Brick Lane Coffee and the Beigel Bake.  Great bagels and coffee in a funky, cool neighbourhood – what more could you ask for?  We’re doing an old favourite, Notting Hill, on Wednesday and back to the Heath on Friday. 

Save the Date

Friday, May 23 – Borough Market (9:00am Start)

Wednesday, May 28 – Canary Wharf (or The Wall)

Wednesday, June 4 – Happening Bagel and Greenway

Friday, June 6 – Sights of London run and Leavers Coffee

Keep running!

Jane

ROUTES

Monday May 12  

Brick Lane Coffee/Beigel Bake  5.7 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 and Canary Wharf. [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.  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 RIGHT  (NB:  Angel Tube Station is to your right if you are going home from here.)]  Go past Angel Tube Station and then go LEFT on City Road.  We will take City Road all the way into Shoreditch, going past the Old Street Tube [the Silicon Roundabout for those of you techies!], heading onto Great Eastern Street from the Roundabout and then crossing Shoreditch High Street to get to Bethnal Green Road before turning right on Brick Lane.  Brick Lane Coffee and Beigel Bake are both on your right.  They are FUNKY so bring your cool attitudes!

Wednesday 14 May  

Notting Hill 6 miles

 

Channel your inner Hugh Grant/Julia Roberts as we head to Notting Hill.  Run out the canal to the west and exit at Ladbroke Grove.  Run to Elgin Crescent and make a left.  Continue to Ledbury and go right and then left at Westbourne Grove.  Run down Westbourne Grove over Bishop’s Bridge and down the steps into Sheldon Square.  Go back along the canal and out where you entered and back to Starbucks.

 

 

 

Friday May 16 

The Heath!

 

It’s Friday [again!], so everyone up Fitzjohn’s.  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.

 

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

6-7 miles:  The partial Heath route

8 miles:  The full Heath route

 

Click here for maps of all of the Heath routes

Hi Everyone,

I’m looking forward to running with you this week! Since Monday is a Bank Holiday we’ll start out just slightly later at 8:30 and head to Hyde Park for a distance of your choice.  We have another threatened tube strike on Wednesday so we have two route options.   Plan A is a fun destination run to the Picadilly Whole Food and the chocolate store extravaganza Choccywoccydoodah.   (Yes, that’s really the name!)  In case of tube strike, we’ll go with Plan B, which is to run along the canal to The Wall and back.  On Friday, we’re up the hill again but a few of us are going to try to learn the Western Heath route.  Let me know Friday morning if you want to join us.   (Be prepared that we’ll likely get lost!)

Save the Date

We have some fun routes on the schedule coming up:

Monday May 12 – Brick Lane Coffee

Friday May 23 – Borough Market (9:00am Start)

Wednesday May 28 – One last time to Canary Wharf…

Wednesday June 4 – Happening Bagel via the Greenway

Friday June 6 – “Sights of London” run and Leavers Coffee

Amsterdam Half Marathon

We have a growing group of women who have signed up for the Amsterdam Half Marathon on Sunday 19 October.  Check it out at http://www.tcsamsterdammarathon.nl/en/  I can guarantee it will be flat!

Keep running!

Jane

ROUTES

Monday 5 May – Bank Holiday (8:30 START)

Hyde Park – 4-8 miles 

This is a bank holiday, so we’ll make it easy for everyone.  Hyde Park, any distance you wish.  All the routes are on the WRW website here.

Wednesday 7 May

There is a planned tube strike that may interfere with our running plans (THE NERVE!). So, there are two route options for today.  The first, is to Whole Foods Picadilly.  We’ll do this route if there is no strike, since we’ll have to take the tube home.  If there is a strike, we go to plan B, which is “The Wall.”

Whole Foods Picadilly – 6.5 miles

This is always a fun route.  We start out heading east on the canal and run to the Wall.  We’ll exit the canal there and turn right onto Rodney, which will turn into Penton Rise, then King’s Coss Road, and eventually Farringdon, which we will stay on until we reach the embankment.  We then turn right and run along Victoria Embankment to Northumberland (just past Embankment Tube Station).  Turn Right onto Northumberland and run through Trafalgar Square onto Cockspur and then turn right onto Haymarket.  Take Haymarket into Picadilly Circus and turn left onto Coventry. Run through Picadilly Circus, across the street and onto Glasshouse Street, where you will see Whole Foods.

Plan B – The Wall – 6 miles

You all know the drill on this one.  Out the canal east to “the Wall” and back.

Friday 9 May

The Heath!

It’s Friday [again!], so everyone up Fitzjohn’s.  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.

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

6-7 miles:  The partial Heath route

8 miles:  The full Heath route

Click here for maps of all of the Heath routes

______________________________________

Website:  https://womenrunningtheworld.commm

Facebook Group:  Women Running The World (request to join)

Email: wrwlondon@gmail.com

Hello Everyone,

It was great to see so many runners on Wednesday.  I know it is hard to get back to it after some time off but it’s worth it.   This week there’s a threatened Tube Strike, so all our routes loop back home.  We’re doing the Kensal Rise loop on Monday and the Camden/Regents Park loop on Wednesday.   Friday is the Hampstead Hill.  If you’re new to the hill, don’t worry.  You can build up to it.  One option is to run up to the Hampstead tube stop and then turn around and run back down.  That’s a little less than a 4-mile run.  The payoff of the hill training is being able to run in Hampstead Heath.  For me, I hate the hills, but I love the Heath.  It’s one of my favourite places in London.  It’s so wild and remote that you quickly leave the cars and the craziness of London behind.

Helping with the Beginner Group?

We’re looking for volunteers to help with next year’s beginner group.  You can be any level/speed of runner and you don’t need to have been a beginner yourself.   You can respond to this email or email me directly at jane_cp_novak@yahoo.co.uk.

Save The Date

Our annual “Sights of London” run and Leavers Coffee will be on Friday June 6.  We’ll run as one big group and stop at a few key sights for photos.  It’s great fun.  If you’re moving away from London, please let us know so we can properly say good-bye.  (We’ll miss you!)

Trail Race June 7

Sonia is looking for some women to join her in the Runner’s World Trailblazer run (10K or half) on Saturday June 7 in Kent.  It’s a trail race and looks like an absolutely beautiful run.  Check out the website at www.rwtrailblazer.co.uk and email Sonia at soniatakkar@hotmail.com.

Health News

Thanks to Donna and Erin for mentioning an article in the NY Times yesterday reporting that scientists found that exercise has tremendous benefits for our skin.  People who exercise (at least 3 hours per week) were able to reduce or reverse the normal ageing process of skin.   The results were so dramatic that active 60 year olds had skin that was closer to the skin of 20-30 year olds.   (They tested skin that was not exposed to the sun from subject’s butts!)  Just another example that exercise is great for you!

Keep running!

Jane

Monday, 28th April

Kensal Rise–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.)  

Wednesday, 30th April  

Camden/Morningside Crescent/Regent’s Park Loop—5 miles

We start out on the canal eastbound to Camden Market, where we exit the canal and turn right onto Camden High Street.  We’ll run down Camden High Street to Mornington Crescent Tube Station and veer right onto Hampstead Road, which we will take down to Euston road.  We’ll then go right on Euston to Park Square East, where we will enter Regent’s Park.  We make the first left onto Outer Circle and run around the loop to the Charlbert exit (where we enter for the canal). We’ll run up Charlbert to Allitsen, make a left, and head back to Starbucks.  

 

 

Friday, 2nd May 

The Heath!

It’s Friday [again!], so everyone up Fitzjohn’s.  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.

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

6-7 miles:  The partial Heath route

8 miles:  The full Heath route

Click here for maps of all of the Heath routes

______________________________________

Website:  https://womenrunningtheworld.commm

Facebook Group:  Women Running The World (request to join)

Email: wrwlondon@gmail.com

Hi Everyone,

 Welcome back!  I hope you had a great two weeks whether you were travelling or enjoying some spring weather in London.  

 On Wednesday we have one of our favourite London routes – 4 or 5 miles to Big Ben.  The 4-mile route takes you straight to the Westminster tube stop but if you’re up for a bit more running and a few beautiful views, we have a short loop over the Westminster and Hungerford bridges and then back to the tube stop.  Remember to bring your tube card.  If you have been consistently running over the break, you can run back to St Johns Wood.  But if you’ve taken some time off these last few weeks, it’s better to take it easier these first few runs back.  Remember to take time to stretch and gradually build back the mileage. 

 On Friday we are back up the hill to Hampstead.  Once again, consider taking a shorter route if you haven’t been running.  Or feel free to follow a flat route of your choice if you’re not up for the hill quite yet.

Keep Running

I know it’s tempting now that our big race has finished to take a break from running.   Especially as life gets increasingly busy as the end of the school year approaches.  However, the best thing you could do for yourself is to keep running over these last few months of the year and over the summer.  You’ll hang on to the fitness level you built for the race and you’ll start the fall ready to run. 

Spring, Summer or Fall race?

One of the best ways to keep running is to sign up for a race.  Having that race on your calendar will motivate you to train.  Even a short local race can make a difference.  Or you may want to consider signing up for a half-marathon in the fall.  We usually have a group of women who run the Windsor Half Marathon, which is scheduled for Sunday 28 September.   It is supposed to be a beautiful but (true confessions) hilly course.  As of today they were still taking entries, the race closes at 6,000 runners.www.runwindsor.com

Welcome to Ex-Beginners!

We’re excited to have the ex-beginners join our MWF group!  As a reminder, we have four pace groups (9s, 10s, 11s, and 12s) but the groups are really just a simple way to organise folks who run at roughly the same pace.  As I mentioned at the race dinner, Syma usually runs in the 11s and Betsy runs in the 12s.  I think Bonnie runs a bit in both groups.  I run with the 10s and sometimes the 11s.   There is such a big group of ex-beginners, so wherever you end up there will be other ex-beginners with you.   We all know that joining the big group can be intimidating at first, but please know that the first day is the hardest.  Everyone is so friendly that you will quickly fit right in.  (It’s easier to join the MWF group in the spring, because in the fall there are many new runners that just moved to London.)   As a reminder we meet at Barclays at 8:15, and we try to start running at 8:20.  Let me know if you have any questions about the pace groups or the MWF group. 

I’m really looking forward to seeing everyone!

Jane

ROUTES

Wednesday 23 April

Big Ben plus Embankment Loop (4 or 5.3 miles)

We have no scheduled run for Easter Monday, 21 April, So we start this week’s routes on Wednesday 23 April with a modified Big Ben Route.  We’ll head down to Big Ben the usual way, to Hyde Park and then along the eastern edge of the park to Hyde Park Corner, under the arch and down Constitution Hill.  Run past the Victoria Memorial down the mall and enter St. James Park.  Run over the pond and out of the park, turning left onto Birdcage Walk and down into Parliament Square.  You can take the Westminster Tube from here for a 4-mile run or continue down to the Thames and across Westminster Bridge, where we’ll turn left and run along the south embankment to the Hungerford Bridge and left along Victoria Embankment to Big Ben, where we’ll head home on the tube from Westminster Tube Station.

Friday 25 April (seriously 25 April!!)

HILL RUN  The Heath

 

It’s Friday again, so everyone up Fitzjohn’s.  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.

In addition, 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.

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

 

______________________________________

Website:  https://womenrunningtheworld.commm

Facebook Group:  Women Running The World (request to join)

Email: wrwlondon@gmail.com

Hello Runners,

Thank you a million times for the fantastic weekend in Germany.  I’ll say again how proud I am of everyone for finishing the race.  You all did excellent on a very beautiful, but difficult course.  This week is about enjoying your success and doing a bit of running if you are up for it.  Wednesday is a slow, easy 4-mile loop in the neighbourhood.  It might feel good to get your legs moving again and shake out some of the post-race rust.  Friday we’re running one of our standard flat routes – the 6-mile Notting Hill route.  (If you would prefer to run 4 miles, you can follow the first part of the course along the canal until you get to the part where you are under the highway overpass and turn around and head back to St. Johns Wood.)

For the ex-beginners (love that new name!) you are welcome to join us on Wed and Friday or you are welcome to run together on Thursday if you like.  Or some mix of both.  Feel free to email each other and plan something that works for you.  We’re not going to worry too much about getting you in the right pace group yet.  You can run together and follow our route on whatever day works for you.  When we’re back in mid-April after the ASL break, we’ll be more organised about getting everyone into the right group.  This week, just have fun with the runs.  (For Wed and Fri, we meet in front of Barclays between 8:00-8:20 and we start running at 8:20.)

For the MWF group, remember to be super welcoming to our ex-beginner runners and keep an eye out for them on the routes.  They won’t be as familiar with our standard routes and will appreciate your guidance and direction.

After this week, WRW will be taking a two-week April break and we won’t be sending out routes.  If you’re going to be in London during this time, feel free to organise amongst yourselves and keep running.  Our first run back will be on Wednesday 23 April.

Keep running,

Jane

Click here for this weeks’ routes on the website

ROUTES

FYI – for ex-Beginners, the routes are available on the website in interactive form (you can zoom in and out) and there are some pages with some of our regular routes you can use if you are looking for a route over the break

Wednesday 2 April – Regents Park – 4 miles

We’ll ease back into our London running with this easy loop.  Head down Grove End Road as though going to Hyde Park BUT at Marylebone Road, turn left and follow Marylebone Road, past Madame Tussauds, then turn left at York Bridge and right at the Outer Circle.  Follow the Outer Circle counter clockwise, all the way to the crosswalk by the US Ambassador’s House. Cross out of the Park and head to Starbucks.

 

Friday 4 April – Notting Hill – 6 miles

Run out the canal to the west and exit at Ladbroke Grove.  Run to Elgin Crescent and make a left.  Continue to Ledbury and go right and then left at Westbourne Grove.  Run down Westbourne Grove over Bishop’s Bridge and down the steps into Sheldon Square.  Go back along the canal and out where you entered and back to Starbucks.

Hi Everyone,

This is our last week of training before many of us leave for the race in Germany.  We have a 7-mile loop on Monday and a 5-mile loop on Wednesday.  Yesterday, I sent out an email to all the trip participants with our final update, the itinerary and the bus lists.  Please let me know if you didn’t receive it for some reason.  (You may want to check your spam folder first.)  The next weekly email will go out on Monday or Tuesday next week after the race.  If you’re not going to the race, you can decide together on your own favourite route for Monday 31 March.  

Mat Pilates Class Update

Angela has worked out a sign up system for the Thursday 10am Mat Pilates class at Pizza Express that we announced last week.  Follow this LINK to get to the google docs sign up page.  If you have any questions you can email her at acshaws96@gmail.com.

Keep running,

Jane

ROUTES

Monday 24 March

LONG RUN – 7 miles 

Head to Hyde Park the usual way and run along the eastern edge of the park to Hyde Park Corner.  Cross under the Wellington Arch and run down Constitution Hill to The Mall.  Run a short distance down The Mall, turn left and run along the eastern edge of Green Park to Piccadilly.  Turn left on Piccadilly and run along the northern edge of Green Park back to Hyde Park Corner.  Cross back into Hyde Park and run back up the eastern edge of the park to the Upper Brook Street exit and back to SJW via the normal route.

 

Wednesday, 12 March

SHORT RUN – 5 miles – This is an easy-paced run

Camden/Morningside Crescent/Regent’s Park Loop

We start out on the canal eastbound to Camden Market, where we exit the canal and turn right onto Camden High Street.  We’ll run down Camden High Street to Mornington Crescent Tube Station and veer right onto Hempstead Road, which we will take down to Euston road.  We’ll then go right on Euston to Park Square East, where we will enter Regent’s Park.  We make the first left onto Outer Circle and run around the loop to the Charlbert exit (where we enter for the canal). We’ll run up Charlbert to Allitsen, make a left, and head back to Starbucks.  

Friday 28 March

For those running in Bad Durkheim, we are off to the races! No scheduled run today.  

For those not heading to Germany…

HILL RUN  The Heath

It’s Friday again, so everyone up Fitzjohn’s.  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.

In addition, 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.

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

NO ROUTE 

Monday 31 March

Most of the group will be returning from Germany.  If you are not travelling, meet as usual at Barclays and pick your favourite route!

______________________________________

Website:  https://womenrunningtheworld.commm

Facebook Group:  Women Running The World (request to join)

Email: wrwlondon@gmail.com

Hi Everyone,

Spring has arrived!  It was so nice to run in short sleeves last week.  We’ve made it to our longest training run of the season – 11 miles to Kew Gardens.  Don’t forget your Oyster card, water and gels.  (We had some of our 11s run to Kew last week and they said the route was great.)

Pilates Mat Class

Angela has arranged a Pilates Mat Class on Thursdays at 10am in the upstairs room of Pizza Express on Abbey Road.  The class is great for stretching and core work and is taught by Ricardo who also teaches at Virgin Active.  The plan is to have 15 people each week so the cost would be £10 each.  Angela is trying to get a sense of interest and then she’ll create a sign-up system.  If you’re interested please email her at acshaws96@gmail.com.

Keep running,

Jane

ROUTES

CONDITIONING LONG RUN  Kew

Monday 17 March

Bring your Oyster card!

You’ll be feeling the luck of the Irish today as we do our 11 mile run to the cute ‘village’ of Kew.  We start out the normal way running to Hyde Park.  Once in the Park, we’ll turn to the left and run down the main walkway as we regularly do, to parallel Park Lane.  At the end of the walk, turn right to follow the main cross route in the park—beware of the bike lane!  When this ends at West Carriage Drive, cross the road at the crossing and continue on the pathway towards the bottom right corner of Hyde/Kensington Park.  We’ll run out of the Park at the Broadwalk, turning right onto Kensington High Street and continue for about two miles until we reach the Hammersmith Tube gyratory.  Run counter clockwise towards the left, ending up on Queen Caroline Street which gets you to St. Paul’s Church green.  Run along the Green to the right, heading to and crossing over Hammersmith Bridge. Exit Hammersmith Bridge Road to your left and run under it onto the Thames footpath.  Now it’s time to enjoy the view as we run along the Thames for almost four miles—it’s beautiful!  Exit the footpath just after going under Kew Bridge, heading left from the Thames; run along this road [Kew Road] for about a third of a mile, veering left on Mortlake Road, then shortly thereafter turn right on Cumberland Road, which will merge into Kew Gardens Road. You’ll do a turn to the left onto Station Approach [follow the Kew Gardens Station signs].  There is a Starbucks around the small bend where we’ll all meet up to congratulate ourselves on such a great run!

 

 

TEMPO RUN  The Wall

Wednesday 19 March

Run South on Finchley/Wellington Road to the SJW Church Roundabout, follow the sidewalk to the left and cross Prince Albert Road at the crosswalk just beyond the SJW Church.  Continue east and enter the canal at the Charlbert entrance.  Run east [left], cutting through the Camden Lock Market until you run out of canal path at Islington.  Touch the canal boat tunnel wall—this is The Wall!—then turn around and re-trace your steps back to SJW.  When you come off the canal at Regents Park, take Charlbert to Allitsen to SJW High Street to Starbucks.

HILL RUN  The Heath

Friday 21 March

 

It’s Friday again, so everyone up Fitzjohn’s.  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.

In addition, 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.

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

 

______________________________________

Website:  https://womenrunningtheworld.commm

Facebook Group:  Women Running The World (request to join)

Email: wrwlondon@gmail.com

Hi Everyone,

I hope you had a good recovery week.  I’m looking forward to seeing everyone and getting back to running.  We’ve only five weeks to the half marathon!  This week our long run is the Battersea Park Loop.  The entire loop is 10 miles but there are many options to do a shorter loop or take a tube home if you are not up for the full 10 miles after our recovery week.  As a reminder, looking ahead we have the following long runs:

Feb. 24 – Battersea Loop, 8-10 miles

March 3 – Canal west to Greenford destination, 10 miles

March 10 – Big Ben loop, 8 miles

March 17 – Kew Gardens destination, 11 miles

March 24 – Green Park loop, 6-7 miles

March 30 – RACE DAY

New Running Shoes

If you’re thinking about getting a new pair of shoes for the race, now’s the time to do it.  You want to make sure you can run in the shoes at least a few times before the actual race.  The same applies for the clothes you’ll wear on race day.  Make sure you test everything first.  You don’t want to get to the middle of the race and realise that something is rubbing or annoying you.  Who knows what the weather will be on race day – it could be warm, mild or cold.  That’s Europe in the spring!  Plan to bring race clothes for all temperatures and we’ll decide that morning!

Spring Races

Some of the women in our group are signing up for some fun races this spring.  

The Color Run – London.  This looks like a super fun 3-mile run in Wembley Park on Sunday June 1st, 2014 at 3pm. Jen Cohen is putting together a team – email her at jen_cohen@me.com if you are interested in joining the team.  Click here to check out the website.

We Own the Night.  This is a women’s 10K run, Saturday 10th May 2014 after dark.  Some of our runner’s ran the race last year and said it was a great experience.  Click here to check out the website.

Keep running!

Jane

Click here for the interactive routes on our web.

ROUTES

LONG RUN – 10 miles – remember this is your slower paced run

Monday 24 February

Battersea Loop

We head out to Hyde Park, along the eastern edge of the park, and down Sloane Street to Sloane Square the usual way.  We continue through Sloane Square, down Chelsea Bridge Road, and over the Chelsea Bridge to the south bank of the Thames.  We will then turn right into Battersea Park and run along the south side of the Thames to the Albert Bridge, where will will cross back over the Thames.  WE will turn right again and run along the north side of the river back to Chelsea Bridge Road, where we will turn left and run back up through Sloane Square and back to Hyde Park.  We will turn right and run down Knightsbridge to Hyde Park Corner, then left long the eastern edge of the park to the exit at Upper Brook Street and back to Starbucks the usual way.

TEMPO RUN

Wednesday 26 February

Regent’s Park Tempo Diamonds

We are continuing with our focused tempo running on Wednesdays.  This week we will do ‘diamonds’—they are fast but also fast to be done with so give them a try!

 

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.

HILL RUN  The Heath

Friday 28 February

It’s Friday again, so everyone up Fitzjohn’s.  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.

In addition, 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.

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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