Hello runners,

I missed you on Thursday!  I heard the run went very well.  I can’t believe we are already doing 3 minute intervals – that’s huge.  Everyone is doing well with the program.  Our next few weeks look about the same but those running intervals just keep getting a little bit longer.  As the intervals lengthen, some of you may start to struggle.  Please don’t worry about that!  It’s normal.  If that happens, do everything you can to keep jogging.  Slow it down to a crawl if you must but DON’T WALK.  Jog so slow that you could definitely walk faster than you’re jogging, but don’t walk (until the walking interval starts).  This is very important.  We are trying to get our bodies used to  running and trying to improve our cardio fitness to a point where running long distances is possible.  For those of you who don’t normally do a lot of sport, your heart will be stressed by this program.  It should be.  The heart is just like any other muscle in the body; it has to be taxed/pushed to become stronger.  So, if you are struggling, don’t be downtrodden by that.  It means you are stressing your cardio system and you’ll be stronger in the end for it.

Now….  onto the half-marathon in Bratislava.  Several of you have already committed to the trip and arranged your airline tickets.  That’s fabulous!!!!  If you are unsure about the trip, please don’t worry.  There is no pressure to commit right now.  In terms of motivation, there seems to be two types of women.  Some people commit immediately to a challenge, tell all their friends and family what they’re doing, post that program on the frig and this incentivises them to keep training.  Others tell no one that they are attempting to run, don’t commit to the trip until the very last minute, don’t look at the program but keep showing up to run each week.  Believe me, I understand both of these approaches!!!  I’ve tried them both.  I will continue to update the group on plans for the half-marathon weekend, but those of you who are sitting back waiting to decide, please feel no pressure!!!!  On the other hand, if you have any questions/concerns or just want to sit down and ask me if this is really possible, I’m happy to help you, answer your emails or meet you for a coffee anytime.  

New info on the Bratislava weekend!!!  The contract with the Sheraton Hotel is finalised and we have been offered the following rates:

        €100 per room per night for a single

        €110 per room per night for a double

These rates include breakfast and all taxes except for a €1.65 per person per night city tax.  What a deal!  I’ve heard that the airline prices are quickly increasing (particularly on the 2:40pm BA flight into Vienna).  Hopefully the very reasonable hotel prices will offset the expense of the airline tickets.  Several women have opted for the earlier BA flight (around 11:00am in Vienna).  Because of that, I will probably be organising a coach to meet each of those flights.  And remember, you always have the option of flying on EasyJet or Ryan Air – those may be less expensive tickets.  For the hotel, do not book directly – just tell me that you want a room and I will arrange it.

Lastly, thank you so much for organizing yourselves into groups when the Tues/Thurs time slot doesn’t work for you.  This is brilliant.  It is so much more fun (and easier) to run with a friend than to go it alone.  Thanks a million!

I look forward to seeing you on Thursday.  Please, please, please – email or call me if you have any questions.  You are not bothering me!!!!

xoxo,

Paula

Hello Everyone,

I’m so excited that I can hardly stand it!  We have such a fabulous group this year.  You are all doing so well.  I’m thrilled with our progress.  We do have a few additions to our group since my last email so I’ll give a brief recap of what we’re doing.  If you been running since the beginning, just skip down to the next paragraph.  We are all beginner runners who are trying to learn to run.  We will be following a walk/jog interval schedule which gradually builds over the weeks (see the attached interval schedule).  The program is designed to have us ready to run a half-marathon in the spring.  Everyone is welcome in the group whether or not they are aiming to do the half-marathon.  Some ladies want to learn to run but have no interest in running long distances.  That’s fine!  Everyone is welcome.  That being said, our group is huge.  I can’t turn anyone away – I don’t have it in me!  But there is definitely no need to continue “recruiting” for our group.  If we get too big, it’s hard to run through the city.  I will be leading the runs on Thursdays with help from Bonnie, Betsy and Syma.  I hope you have all meet our coaches.  They are a fabulous resource for you.  Each of them have come through the beginner group in some form or fashion.  The group meets without the coaches on Tuesday mornings to repeat the run we did together the previous Thursday.  It is important that you get that second run in each week.  If you are not able to meet the group, email everyone and see if you can find someone to run with you at a different time.  On Tuesdays (or whenever you do your second weekly run), it’s critical to keep the pace slow.  

In one of the first emails to the group, I asked you to wait (if possible) to go buy running shoes until you had settled into a running style.  Now’s the time – you have STYLE!  We have an arrangement with Runners Need (they have several locations around London) for a 10% discount on most merchandise.  Just tell them you run in the group with Paula Mitchell and they will honour that deal.  At Runners Need, they will watch you run on a treadmill and recommend a shoe that would be good for your running style/gait.  If you already have running shoes but aren’t sure they are right for you, go to Runners Need.  They’ll watch you run and let you know.  They are very helpful.  Just a FYI – running shoes last about 400 miles (more if you are lighter and possibly less if you are heavier).  I usually write the date of purchase on the insole so I can keep track of how old my shoes are.  Experts recommend that you buy a running shoe 1/2 – 1 sizes bigger than your street shoe size.  Our feet swell while we’re running so they need some space and you never want your toes bumping into the end of the shoe.  If you do buy a shoe a bit larger, let one of us know so we can show you how to tie the laces.  There’s a little trick to it.  Some other products you might consider buying are good socks (I use double-layer anti-blister socks but ask around – everyone seems to have a favourite) and a rain-jacket.  We will run rain or shine, snow or hail so you’ll need something weatherproof.  I’ve had better luck finding rain-jackets at Field and Trek, Black’s, North Face, Snow and Rock, etc.  Runners Need usually only has a couple of styles in stock.  The rain-jacket needs to be breathable.  For running clothes, dri-fit products are always the best.  I wear a lot of layers during the winter so I can peel off while I’m running and put them back on post-run.  For now I would recommend tying extra clothes around your waist and NOT buying a backpack.  I’ll explain why sometime when we’re running.  Little running belts can be very helpful to hold Oyster card/cash/keys/etc.  Those are great, just avoid running with a backpack for now.

For the first 8 weeks of the program, we will stay local and always loop back to St. John’s Wood.  Beginning on Thursday, 18 October, we mix it up and do some loop routes and some destination runs.  On that Thursday (18 Oct), we will do our first destination run to Big Ben.  We will take take the tube home from Westminster so bring your Oyster card and some cash.  Most of you are running now without carrying water which is fine.  Most people can exercise in moderate temperatures for 45-60 minutes without water, but some of you may really need water (which is also fine!!!).  As our runs get longer, everyone will need to carry water so in November, we will do a group run down to the Holborn Runners Need to look at hydration belts/bottles/packs/etc.  If you’re a big drinker, let me know and I’ll recommend something for you.  For now it’s fine to just carry a water bottle if you don’t want to buy a belt yet – no problem!

Plans are coming together for our trip to Slovakia for the half-marathon.  I’ll send out more information in the next few weeks as we finalize everything.  For the trip, I book the hotel, transport to/from the hotel, and most of the activities for the weekend.  All you have to do is book your flights (once we decide which flight to take) and register for the race (opens 10 January).  For now, you don’t even have to think about any of that.  There is a race website:  https://bratislavamarathon.com/csob_bratislava_marathon/csob_bratislava_marathon_2013/aktuality/index.html but there’s not much English on the site.  As I get information from the race director I’ll send that out to you.

A couple of other things…..  I won’t be there next Thursday but Syma, Bonnie and Betsy will take good care of you!  Also, we will begin to stretch after we run starting in two weeks.  We’ll finish in the park at the end of the high street to stretch.  For now, consider stretching at Starbucks at the end of the run or at home after we run.  If you have any injuries or particular tightness, let me know – I’ll give you some specific stretches to address those areas.  

Some of you haven’t been able to open the program files.  I’ve attached the program in a pdf format and I will try to remember to bring some hard-copies next time I see you.  I’ll also post this email on our website –   www.womenrunningtheworld.com  – under the “Beginners” tab later tonight.  Congratulations on a job well done so far!!!

Happy Running,

Paula