{"id":1120,"date":"2012-09-22T12:27:32","date_gmt":"2012-09-22T12:27:32","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/2016\/02\/15\/23_22_september_note-5\/"},"modified":"2016-02-15T12:37:15","modified_gmt":"2016-02-15T12:37:15","slug":"22_september_note","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2012\/09\/22\/22_september_note\/","title":{"rendered":"Beginner Note 22 September 2012"},"content":{"rendered":"

Hello Everyone,
\n<\/span><\/p>\n

I’m so excited that I can hardly stand it! \u00a0We have such a fabulous group this year. \u00a0You are all doing so well. \u00a0I’m thrilled with our progress. \u00a0We do have a few additions to our group since my last email so I’ll give a brief recap of what we’re doing. \u00a0If you been running since the beginning, just skip down to the next paragraph. \u00a0We are all beginner runners who are trying to learn to run. \u00a0We will be following a walk\/jog interval schedule which gradually builds over\u00a0the weeks (see the attached interval schedule). \u00a0The program is designed to have us ready to run a half-marathon in the spring. \u00a0Everyone is welcome in the group whether or not they are aiming to do the half-marathon. \u00a0Some ladies want to learn to run but have no interest in running long distances. \u00a0That’s fine! \u00a0Everyone is welcome. \u00a0That being said, our group is huge. \u00a0I can’t turn anyone away – I don’t have it in me! \u00a0But there is definitely no need to continue “recruiting” for our group. \u00a0If we get too big, it’s hard to run through the city. \u00a0I will be leading the runs on Thursdays with help from Bonnie, Betsy and Syma. \u00a0I hope you have all meet our coaches. \u00a0They are a fabulous resource for you. \u00a0Each of them have come through the beginner group in some form or fashion. \u00a0The group meets without the coaches on Tuesday mornings to repeat the run we did together the previous Thursday. \u00a0It is important that you get that second run in each week. \u00a0If 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. \u00a0On Tuesdays (or whenever you do your second weekly run), it’s critical to keep the pace slow. \u00a0
\n<\/span><\/p>\n

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. \u00a0Now’s the time – you have STYLE! \u00a0We have an arrangement with Runners Need (they have several locations around London) for a 10% discount on most merchandise. \u00a0Just tell them you run in the group with Paula Mitchell and they will honour that deal. \u00a0At Runners Need, they will watch you run on a treadmill and recommend a shoe that would be good for your running style\/gait. \u00a0If you already have running shoes but aren’t sure they are right for you, go to Runners Need. \u00a0They’ll watch you run and let you know. \u00a0They are very helpful. \u00a0Just a FYI – running shoes last about 400 miles (more if you are lighter and possibly less if you are heavier). \u00a0I usually write the date of purchase on the insole so I can keep track of how old my shoes are. \u00a0Experts recommend that you buy a running shoe 1\/2 – 1 sizes bigger than your street shoe size. \u00a0Our feet swell while we’re running so they need some space and you never want your toes bumping into the end of the shoe. \u00a0If you do buy a shoe a bit larger, let one of us know so we can show you how to tie the laces. \u00a0There’s a little trick to it. \u00a0Some other products you might consider buying are good socks (I use double-layer anti-blister socks but ask around – everyone seems to have a\u00a0favourite) and a rain-jacket. \u00a0We will run rain or shine, snow or hail so you’ll need something weatherproof. \u00a0I’ve had better luck finding\u00a0rain-jackets at Field and Trek, Black’s, North Face, Snow and Rock, etc. \u00a0Runners Need usually only has a couple of styles in stock. \u00a0The rain-jacket needs to be breathable. \u00a0For running clothes,\u00a0dri-fit products are always the best. \u00a0I wear a lot of layers during the winter so I can peel off while I’m running and put them back on post-run. \u00a0For now I would recommend tying extra clothes around your waist and NOT buying a backpack. \u00a0I’ll explain why sometime when we’re running. \u00a0Little running belts can be very helpful to hold Oyster card\/cash\/keys\/etc. \u00a0Those are great, just avoid running with a backpack for now.
\n<\/span><\/p>\n

For the first 8 weeks of the program, we will stay local and always loop back to St. John’s Wood. \u00a0Beginning on Thursday, 18 October, we mix it up and do some loop routes and some destination runs. \u00a0On that Thursday (18 Oct), we will do our first destination run to Big Ben. \u00a0We will take take the tube home from Westminster so bring your Oyster card and some cash. \u00a0Most of you are running now without carrying water which is fine. \u00a0Most people can exercise in moderate temperatures for 45-60 minutes without water, but some of you may really need water (which is also fine!!!). \u00a0As 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. \u00a0If you’re a big drinker, let me know and I’ll recommend something for you. \u00a0For now it’s fine to just carry a water bottle if you don’t want to buy a belt yet – no problem!
\n<\/span><\/p>\n

Plans are coming together for our trip to Slovakia for the half-marathon. \u00a0I’ll send out more information in the next few weeks as we finalize everything. \u00a0For the trip, I book the hotel, transport to\/from the hotel, and most of the activities for the weekend. \u00a0All you have to do is book your flights (once we decide which\u00a0flight to take) and register for the race (opens 10 January). \u00a0For now, you don’t even have to think about any of that. \u00a0There is a race website: \u00a0https:\/\/bratislavamarathon.com\/csob_bratislava_marathon\/csob_bratislava_marathon_2013\/aktuality\/index.html<\/a> but there’s not much English on the site. \u00a0As I get information from the race director I’ll send that out to you.
\n<\/span><\/p>\n

A couple of other things….. \u00a0I won’t be there next Thursday but Syma, Bonnie and Betsy will take good care of you! \u00a0Also, we will begin to stretch after we run starting in two weeks. \u00a0We’ll finish in the park at the end of the high street to stretch. \u00a0For now, consider stretching at Starbucks at the end of the run or at home after we run. \u00a0If you have any injuries or particular tightness, let me know – I’ll give you some specific stretches to address those areas. \u00a0
\n<\/span><\/p>\n

Some of you haven’t been able to open the program files. \u00a0I’ve attached the program in a pdf format and I will try to remember to bring some hard-copies next time I see you. \u00a0I’ll also post this email on our website – \u00a0 www.womenrunningtheworld.com<\/a> \u00a0– under the “Beginners” tab later tonight. \u00a0Congratulations on a job well done so far!!!
\n<\/span><\/p>\n

Happy Running,
\n<\/span><\/p>\n

Paula
\n<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

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