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Beginner Training Plan

Month: February 2013

22 22 February Note

February 22, 2013March 20, 2016

Hello Beginner Runners,

Woo-hooooooo! We rocked our run on Thursday. I know you’re sick of hearing about how brilliant you are, but I can’t help it! You were amazing on Thursday. That was a tough route. There were some inclines and a lot of non-stop running along the canal. We also seemed to catch every “green-man” at each street crossing. That was wonderful or horrible depending on your perspective! This week we’re running to Canary Wharf. It’s mostly non-stop running along the canal but will probably feel easier than the run this past week because it’s absolutely flat. We’ll do gels between 70-80 minutes - that will probably be around Victoria Park (depending on the pace).

Finally.... we get to talk about pace and distance regarding the upcoming race in Bratislava. Most beginner runners can’t put pace in perspective (which is normal!!!!) - so if you’re not interested in these details just skip this info. In Bratislava, Syma will be leading our group followed by Bonnie, Betsy and myself.
Syma will pace the front of our pack with miles 1-3 averaging about an 11:30 min/mile. She will gradually pick up the pace to run the next 7-8 miles at about an 11:00 min/mile. Around mile 10-11, Syma will check in with you. If you are feeling strong and want to pick up the pace, you’ll be free to take off. If you want to stay with Syma, she will do whatever it takes to help you get across the finish line. If you are struggling at any point, you can drop back to Bonnie. Syma’s group should finish somewhere between 2:20-2:25 depending on how well that plan goes. If that pace seems too aggressive for you, either just believe me - you can do it! Or... let Runners World tell you that you can do it. Have a look at this training pace calculator - the link is here: http://www.runnersworld.co.uk/general/rws-training-pace-calculator/1676.html I’ll drop in a sample print-out to give you an example. OK, so if Syma will be finishing the half-marathon somewhere around a 2:20, these are the appropriate training paces for different types of runs. Concentrate on the “long run” pace - 12:10 - 13:38. Our numbers should be more aggressive than that because we haven’t started doing tempo/VO2-max/speed work. Our average pace of just under a 12:00 min/mile on Thursday (for the front of the pack) puts you perfectly on target to finish the race in a 2:20-2:25. The world of running becomes a lot more complicated when you start thinking about these things. For now, if you’re not interested, don’t worry about it. Your coaches are worrying about it for you!!! Our training runs are paced to prepare you for this race no matter where you fall into our pack.
OK, let’s move on to Bonnie, Betsy and myself. Bonnie will either pace a separate group or run at the back of Syma’s pack. This past Thursday, our front pack was a huge group. If race day is similar to that, then Bonnie will run at the back of that pack. If two groups emerge, then Bonnie will be pacing group #2 to finish at about 2:30. Betsy’s group should come in about 5-10 minutes behind that, and I’ll be running “the sweep”. My pace will depend entirely on how the day goes for our runners. Throughout the race, each of our beginners can be assured that I’m behind you. If you have any problems, you can always drop back and my group will catch up to you.
For our last two long runs (Canary Wharf on Thursday, 28 Feb, and Kew on Thursday, 14 March), try to position yourself where you think you’ll be on race day. All of our coaches will be there for both of those runs so they will be great practice sessions for the big day.
I look forward to seeing you on Thursday for the Canary Wharf run - it’s the best ever route! I love it. We should be down there by about 10:30. We’ll finish at Starbucks with coffee for whoever has time, then head back to SJW on the Jubilee line.
Happy Running,
Paula

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22 February Note

Friday, 22 February 2013

14 14 February Note

February 14, 2013March 20, 2016

Hello Beginner Runners,

I hope everyone had a restful week and is ready to be running again!!!! I am! I’m excited about the next few weeks. We have some great runs coming up. We have three long runs left: 1:50 this week, 2:00 on 28 February (to Canary Wharf) and 2:10 on 14 March (to Kew). This week we will do a big loop and finish at my favorite coffee shop in Maida Vale, Toast. They have a basement room with about 20 seats. If we have more people, we can squeeze in or seat some people upstairs. The route will take us out the canal at Little Venice to Wormwood Scrubs. That section will be tough as it’s non-stop running but it will be great practice for the half-marathon. We will exit the canal at Wood Lane and run down to Shepherds Bush then head east on Holland Park Rd. before turning northward, dropping down to the canal and finding our way to Toast. All in all, it’s a nice mix of canal running and street running. It will set us up perfectly for next week’s run to Canary Wharf. On the run this week, I’ll be recommending doing a gel after 70-80 minutes of running time. If you’re feeling fine, wait until the 80 minutes - if you’re having a hard time do it at 70 minutes straight up. FYI - for this route, 70-80 minutes of running should get us at least to the big round-about at Shepherd’s Bush and maybe as far as the NW corner of Hyde Park (depending on your pace). As we discussed in last week’s email, I recommend gels and I recommend taking them on this prescribed schedule, but that doesn’t mean you have to do it. Just because I organise this group doesn’t mean you have to follow my advice. You don’t “owe” me that - in fact, you don’t “owe” me anything.

As these runs are getting so long, we need to be concentrating on pre and post run nutrition. I’ve sent the guidelines before, but this is a brief recap.
Before long runs (2 hrs before if possible), take in this combination of nutrients:
• 50g carbs as an absolute minimum (or up to 1.5g per kg of body weight). • < 5g protein (protein is more difficult to digest so can just sit in your stomach like a brick) • > 3g fat (fat provides a sort of “time-release” on nutrient delivery)
In the running world, experts often disagree or have conflicting opinions, but one thing they seem to agree on is porridge/oatmeal. Everyone seems to think it’s the perfect pre-run breakfast. The closer to run-time that you eat, the simpler the carbs should be. So, if you’re grabbing something and literally running out the door, try 1/2 a white bagel and 1/2 a banana, or white toast with some nut butter. Eat the kind of things that we normally avoid - white, simple carbs. It’s important that everyone finds what works for them. Don’t wait until race morning to figure this out. In fact, once you decide on your perfect pre-run breakfast, consider bringing those items with you to Bratislava if they may not be available there.
After long runs (within 30 minutes of finishing running), take in this combination of nutrients:
• 50g carbohydrates • 10g protein (protein is the major building block of muscle repair) • ?g fat (fat levels are of less concern post-run)
The protein is the critical component post-run. Just FYI, a tall latte has 10 grams of protein (and 20-25g carbs). Top it up with another 25-30g of carbs and you’re there. Yogurt and fruit is a great combination post-run or a sandwich with enough protein is a fabulous option.
Just in general, please think about increasing your protein intake over the next few weeks. When we tax our muscles, we cause damage/trauma to the muscle fibers. The body naturally repairs that damage by fixing those damaged areas (it’s basically how we build muscle). The body needs protein to work through that process. When I’m training for a race, I increase my protein intake to 90-100g per day. I’m a vegetarian - it’s tough. I understand how difficult it is to take in that much protein. Give it a go!!!

I’ll remind you as well of our mid-run hydration targets. Dehydration makes you feel as though you’re working a lot harder than normal. Running is tough enough without being dehydrated. Experts suggest taking in roughly 500ml of water an hour during exercise. This one is even more difficult than the daily protein target. I just don’t do it - I can’t drink that much water. I try to compensate by taking in a lot of water when I’m not running. Most of us think of dehydration in terms of sweating - we think of soft tissues “drying out”. The more important part of hydration/dehydration is blood flow. As we become dehydrated, the bloodstream also dehydrates. The blood basically thickens, as a result electrolyte balances/percentages change, the blood is more difficult to pump around to muscles (which is probably why it feels more difficult to exercise). This condition can be combatted by taking in little sips of water all the time (throughout the day also when you’re not running). If you gulp water, there is a greater tendency for the fluid to zip through your digestive system. Little sips all day long (and during running) have a better chance of being absorbed into tissues and into your bloodstream. And now for supplements: A multi-vitamin would be recommended (particularly one with good iron content, ie Centrum – you need about 10mg daily) for anyone who feels you don’t get all required vitamins/minerals through food. Appropriate levels of iron intake are critical for the immune system which can become compromised during intense training periods. To enhance the absorption of iron, include a vitamin C source with your meal (ie. Squeeze lemon juice on vegetables and pulses, include brussel sprouts, cabbage, cauliflower, tomatoes, peppers, kiwi, strawberries, citrus in meal, or drink a glass of fruit juice with your meal). Avoid drinking coffee/tea with your meal as phenolic compounds can inhibit the absorption of iron. Personally, I take Zinc tablets for 7-10 days before a race. Chelated zinc works better than plain zinc to boost your immune system. I usually also drinks sachets of immune supplements (Emergen-C or Immune-Defense) daily for a week or so before a big race. I’m not sure if any of that helps, but I try to give myself the best chance possible to not get sick right before a race. It’s so disappointing to have trained for months then fall ill days before the big event.
Happy Running,
Paula

14 February Note

Thursday, 14 February 2013

8 8 February Note

February 8, 2013March 20, 2016

Hello Beginner Runners,
It’s recovery week! Yay! Everyone gets a little mini-break from running next week. It’s important to “clock your vacation time” with running. Giving your body a week to rest and recover has huge pay-offs. Psychologically you’ll be itching to run the following week (hopefully I’m right about that!!!) and your body will thank you for the break. If you are not able to run at all next week- no worries. It will be OK. If you have access to a treadmill, try to get in 2-3 runs of about 30 minutes. Whatever you do keep your longest run to 60 minutes or less. If you are staying in London, come out and run with the group. There are other people who are in town and wanting to run. Ideally, you would do a 45 minute run on Tuesday, a 60 minute run on Thursday and a 30-35 minute run on the weekend. None of those runs should be at a pushed-pace. Route selection up to you, but run somewhere fun! This week your training should be enjoyable - run somewhere different or do one of those mystery runs where you just head out without a plan in mind.
Some of you are on a slightly different schedule for next week due to different school schedules/injury/travel/sickness/etc. I think we’ve sorted out those adjustments. If you are still unsure about next week’s training, send me an email. On Thursday, Betsy or Darcy will be leading Gudny and Luisa on their 110 minute run (they are both unavailable the following week). Syma will run with whoever wants to do a 60 minute run that day. If you will be in town the following week for the 110 minute run, do not be tempted to join in with Gudny and Luisa! Your body needs a break! They will be taking their mini-break from running the following week.
This week there was quite a bit of confusion about gels - when to take them, whether to take them, how to take them, etc. I think that’s my fault. Instead of just saying “Do this”, I was trying to allow each of you to make that decision on your own. You are all incredibly bright women and many of you are doing a bunch of research/reading/studying about running (which is fabulous). Announcing to your friends that you’re running a half-marathon usually results in an onslaught of advice. It’s kind of like having a baby. The unsolicited advice just pours in. So, it’s highly likely that you are getting information that conflicts with my advice/guidance/suggestions. The problem with that is their advice is usually valid but doesn’t always apply to beginner running (or our type of beginner running). Competitive/elite runners have an entirely different fuel requirement than we do. Runners completing races at high intensities fuel differently. Uninformed racers fuel differently than we do. There are beginner groups who’s goal is to do a race in a fast time so they fuel differently. Our group/program is designed to complete a half-marathon (with time being very secondary). So, I think this is how we should proceed.... I’ll give my recommendation and everyone can decide whether they want to take that advice or not. I promise I won’t be offended if you disagree.
What type of fuel?
I recommend gels. Period. There are issues/problems/complications with all other types of fuel when considering what our group is trying to achieve. Again, this would be different if we were not beginner runners who’s aim it is to finish a half-marathon. If you chose to use a different fuel source, I recommend taking in an equivalent amount of carbs at the same time that everyone else is doing their gel. For example, if you are going to use shot-blocks or sport-beans, you need to take in the equivalent of a gel within a few minutes (not just eating a shot-block every now and then). The body responds differently to periodic fuel injections (snacking on sport-beans) than a one-off significant fuel injection (ie., a gel). For what we are trying to achieve, a one-off injection has less of a chance of disturbing the body’s fuel sourcing system. We want the body to fuel primarily with fat for this half-marathon. Once you have one half-marathon under your belt, then you can decide to push the pace (or distance) and you will have different fuel requirements. Remember to drink 50-100ml of water after doing most gels. There are a few gels that don’t require water. The downsides of those types of gels is that they are bulkier and I’ve seen quite a few women throw them up (which is kind of unpleasant but more importantly, you lose the carbs you just took in).
When to fuel?
For our three remaining long runs and the race, I recommend doing a gel between 70-80 minutes (of running time). I’m sure you’ve noticed that some runners are needing a gel earlier and some later. This window will give everyone fuel before you reach meltdown! On race-day, I will recommend that everyone do a second gel at 1:55-2:10. It is a really bad idea to do gels/sport-beans/shot-blocks before the race or before 70 minutes in the race. It is also a bad idea to do gels closer together than 35 minutes (again, these guidelines are for us as beginner runners). These guidelines will keep us safe and best prepared for the distance.
Over the next week I’ll be working on the Bratislava trip. You can expect to receive more information about the trip logistics but also about how we will approach the race. I’ll also be sending some more information about nutrition (in general) and nutrition suggestions pre and post run.
Happy Running,
Paula

8 February Note

Friday, 8 February 2013

3 3 February Note

February 3, 2013March 20, 2016

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3 February Note

Sunday, 3 February 2013

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