{"id":1121,"date":"2012-09-29T12:27:32","date_gmt":"2012-09-29T12:27:32","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/2016\/02\/15\/29_29_september_note-5\/"},"modified":"2016-02-15T12:46:36","modified_gmt":"2016-02-15T12:46:36","slug":"29_september_note","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2012\/09\/29\/29_september_note\/","title":{"rendered":"Beginner Note 29 September 2012"},"content":{"rendered":"

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

I missed you on Thursday! \u00a0I heard the run went very well. \u00a0I can’t believe we are already doing 3 minute intervals – that’s huge. \u00a0Everyone is doing well with the program. \u00a0Our next few weeks look about the same but those running intervals just keep getting a little bit longer. \u00a0As the intervals lengthen, some of you may start to struggle. \u00a0Please don’t worry about that! \u00a0It’s normal. \u00a0If that happens, do everything you can to keep jogging. \u00a0Slow it down to a crawl if you must but DON’T WALK. \u00a0Jog so slow that you could definitely walk faster than you’re jogging, but don’t walk (until the walking interval starts). \u00a0This is very important. \u00a0We are trying to get our bodies used to \u00a0running and trying to improve our cardio fitness to a point where running long distances is possible. \u00a0For those of you who don’t normally do a lot of sport, your heart will be stressed by this program. \u00a0It should be. \u00a0The heart is just like any other muscle in the body; it has to be taxed\/pushed to become stronger. \u00a0So, if you are struggling, don’t be downtrodden by that. \u00a0It means you are stressing your cardio system and you’ll be stronger in the end for it.<\/p>\n

Now…. \u00a0onto the half-marathon in Bratislava. \u00a0Several of you have already committed to the trip and arranged your airline tickets. \u00a0That’s fabulous!!!! \u00a0If you are unsure about the trip, please don’t worry. \u00a0There is no pressure to commit right now. \u00a0In terms of motivation, there seems to be two types of women. \u00a0Some people commit immediately to a challenge, tell all their friends and family what they’re doing, post that program on the frig and this\u00a0incentivises them to keep training. \u00a0Others 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. \u00a0Believe me, I understand both of these approaches!!! \u00a0I’ve tried them both. \u00a0I 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!!!! \u00a0On 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. \u00a0
\n<\/span><\/p>\n

New info on the Bratislava weekend!!!<\/span>\u00a0 The contract with the Sheraton Hotel is finalised and we have been offered the following rates:<\/p>\n

\u00a0 \u00a0 \u00a0 \u00a0 \u20ac100 per room per night for a single<\/p>\n

\u00a0 \u00a0 \u00a0 \u00a0 \u20ac110 per room per night for a double<\/p>\n

These rates include breakfast and all taxes except for a \u20ac1.65 per person per night city tax.\u00a0 What a deal!\u00a0 I\u2019ve heard that the airline prices are quickly increasing (particularly on the 2:40pm BA flight into Vienna).\u00a0 Hopefully the very reasonable hotel prices will offset the expense of the airline tickets. \u00a0Several women have opted for the earlier BA flight (around 11:00am in Vienna). \u00a0Because of that, I will probably be organising a coach to meet each of those flights. \u00a0And remember, you always have the option of flying on EasyJet or Ryan Air – those may be less expensive tickets. \u00a0For the hotel, do not book directly – just tell me that you want a room and I will arrange it.<\/p>\n

Lastly, thank you so much for organizing yourselves into groups when the Tues\/Thurs time slot doesn’t work for you. \u00a0This is brilliant. \u00a0It is so much more fun (and easier) to run with a friend than to go it alone. \u00a0Thanks a million!<\/p>\n

I look forward to seeing you on Thursday. \u00a0Please, please, please – email or call me if you have any questions. \u00a0You are not bothering me!!!!<\/p>\n

xoxo,<\/p>\n

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

Hello runners, I missed you on Thursday! \u00a0I heard the run went very well. \u00a0I can’t believe we are already doing 3 minute intervals – that’s huge. \u00a0Everyone is doing well with the program. \u00a0Our next few weeks look about the same but those running intervals just keep getting a little bit longer. \u00a0As the … Continue reading Beginner Note 29 September 2012<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-1121","post","type-post","status-publish","format-standard","hentry","category-beginners","without-featured-image"],"yoast_head":"\nBeginner Note 29 September 2012 - Beginners<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/womenrunningtheworld.com\/beginners\/2012\/09\/29\/29_september_note\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Beginner Note 29 September 2012 - Beginners\" \/>\n<meta property=\"og:description\" content=\"Hello runners, I missed you on Thursday! 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