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Beginner Training Plan

9 9 March Note

March 9, 2013March 20, 2016

Hello Beginner Runners,

This is it! We’ve done it! One more long run and then we get to relax a bit until race day. The route this week is to Kew - it’s a lovely run. We’ve had some rain lately so the path could be muddy, but no worries. In a way that helps. You’ll need to concentrate on where you’re putting your feet so you’ll have less time to think about tired legs. We will do everything possible to make this run feel like race-day. Syma will be leading the way. Bonnie will be next followed by Betsy and myself. Group up with the coach you think you’ll be running with in Bratislava. Several of our runs lately we’ve had a very large front group. If it turns out that way, Syma will lead that group and Bonnie will be the “sweep” for that group. If you start to spread out more, try to stay with a coach. The front of the pack will run the route shown above. The back of the pack will take a more direct route to the train station (see map to the right). This cuts about 1/2 mile off the route so should put us all to Starbucks in Kew at about the same time. Please don’t worry about running the slightly shorter route - we will all be ready for the race. I promise!!! From Kew Gardens, we can either take the train to West Hampstead or take a tube into Westminster. It’s pretty quick getting home either way.
Everyone should bring two gels with them on this run. We’ll do the first one after 70-80 minutes. If you feel you need another one, take it whenever you’re ready. Do wait at least 30 minutes after taking the first one (it’s better to wait 40-45 minutes if you can).
Have a good breakfast before this run. Hopefully you have sorted out what works for you. Try to finish eating at least 75 minutes before running. If that’s impossible, remember to shift any complex carbs to simpler carbs (instead of a wholegrain, seeded bagel go for a white bagel). Hydrate over Mon/Tues/Wed - sip on water throughout the day. Give yourself every chance to have a good run on Thursday. You might even consider wearing the running clothes you expect to wear in Bratislava. Thursday’s forecast for London is for near-freezing temperatures (very similar to the normal temperatures in Bratislava in late March). This run is a bit like a dress rehearsal!!! Let’s take advantage of it. We’ll start running from Starbucks (just like the start line in Bratislava) so do a little warm-up before 8:15.
I’m completely tapped out on running tips!!! I’ll think of some more before Thursday and we can talk about them while we’re running.
Happy Running,
Paula

9 March Note

Saturday, 9 March 2013

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