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3 3 March Note

March 3, 2013March 20, 2016
 
 
Hello Beginner Runners, 21 days and counting....... and we’re ready! I’m serious - we’re ready for this half-marathon. The next 3 weeks we’ll be fine-tuning our plan and getting mentally prepared to run 13.1 miles. We could do it now if we had to. The next 3 weeks are just about making the whole thing easier. This week we’ll step down our mileage a bit. We’ll do an approximate 90 minute run. The route is a full loop around Hyde Park. This is a great route to know. There are a million ways to lengthen or shorten it to suit whatever distance you might want/need in the future. The front of our group will do the loop as  it appears in the photo above. Notice the western edge of the park - it includes a cut-out around Kensington Palace in the back and front. The middle of our pack can play it by ear. The back of the pack will skip the cut-out around Kensington Palace and run straight towards Kensington High Street on the broadwalk then rejoin the other route. With the pace difference between the front and back of the pack, this slight route variation should have everyone running about 90 minutes. This route is not easy. London sits on an incline that slopes down to the Thames. Everything from the river is uphill to SJW. Running “only” 90 minutes will feel good, but you may find you struggle with the incline coming home. As with our other route selections, there’s a reason behind the choice. It’s what you need this week - it will make the Kew run the following week seem a lot easier. I’ve dropped in the elevation profile of this week’s run. I don’t mean to make you apprehensive/anxious. If you don’t struggle with the incline, pat yourself on the back. If you do struggle, remember this profile and tell yourself “well of course, this should be tough”. The “Support” label sits over the top of the profile, but you can see where it’s headed. Basically downhill to the park and uphill home from the park. We’ll make one change in the start of our runs beginning this week. We will begin running straight out of Starbucks. In the race, once the gun goes off, we’re NOT going to be walking to warm-up so let’s get used to it! Consider walking briskly to Starbucks before the start of our run or doing a little walk/jog down the block to warm-up. Another idea is to do a few dynamic stretches before you leave your house. Click on this link: Dynamic Yoga Warm-up.pdf to read a Runner’s World article about dynamic yoga warm-up exercises particularly suitable before running in cold weather. Some of you have asked why I’m leaving the UK..... I keep illegally distributing articles from various magazines. The law is after me!!! We have spoken a bit about trying to have another group meeting before the race to talk about trip/race specifics and answer any lingering questions about the half-marathon. I can’t find a very suitable time to do it. Sorry about that. I always have time after our Thursday runs so feel free to stay on and ask as many questions as you’d like. This Thursday, Karen and I will be adding another few miles to our route but we’ll be back to Starbucks about 35 minutes behind you. The other two Thursdays I’ll be with you and am happy to stay as long as you need. I will also be addressing the race in each of the next 3 weekly emails. I’ll close each email now with a few tips/hints for the race. Bratislava Half-marathon Top Secret Tips from Paula: Check a bag - don’t be tempted to try to fit it all into a carry-on bag. Bring more stuff than you need. Pack every running outfit option that you have - running trousers, capris, full-length tights, long-sleeve shirts, short-sleeve shirts, rain-jackets, regular jackets, etc. The weather in Slovakia is changeable in late March. The forecast could change from when we leave to when we start running. I did a marathon in Slovenia last year. The forecast was for cold, clear skies. It ended up that race day was sleet then heavy snow. I bought more clothes at the Expo the day before the race (do as I say, not as I do????) which leads to #2. Don’t do anything new or different on race-day. Don’t wear something that you haven’t run in before. Wear clothes/hats/gloves/socks/shoes that you’ve tried out. Eat what you normally eat for breakfast. If your normal “pre-run” breakfast is portable, carry it with you to Bratislava. The breakfast buffet at the Sheraton will be ample, but it may not be the brands/style/make of food that you are used to. If you eat cereal, porridge or oatmeal, bring some with you. We’ll have Saturday morning to check out the breakfast buffet. If there are gaps in what’s offered, we can try to find a grocery store Saturday afternoon to buy what we need. Carry your running shoes on the plane with you. If the airline loses your bag, we have 72-73 women on the trip. We can forget about #2 above and re-kit you from head to toe except for the shoes. Not having your running shoes is a HUGE problem. Pack your gels in your checked suitcase in ziploc bags. I’ve had security take gels from me despite them being under 100ml. He may have just been an angry man, but why risk it. Pack them in a ziploc bag in case they leak or explode. For the same reason, pack more than you need. If one explodes, you’ll still be covered. Happy Running, Paula

https://womenrunningtheworld.com/beginners/wp-content/uploads/sites/3/2016/03/Dynamic-Yoga-Warm-up.pdf

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3 March Note

Sunday, 3 March 2013

 

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