{"id":1232,"date":"2016-01-31T16:53:01","date_gmt":"2016-01-31T16:53:01","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/?p=1232"},"modified":"2016-02-28T17:19:23","modified_gmt":"2016-02-28T17:19:23","slug":"beginners-week-22-31-jan-2016","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2016\/01\/31\/beginners-week-22-31-jan-2016\/","title":{"rendered":"Beginners Week 22:  31 Jan 2016"},"content":{"rendered":"<div class=\"\">Congratulations to Denise, Gisele, Magali, and Paola on your 10K run on Sunday! \u00a0Here\u2019s a photo, courtesy of Magali. \u00a0You guys rock!<\/div>\n<div class=\"\"><\/div>\n<div class=\"\"><img decoding=\"async\" id=\"26DD1448-22A0-4672-BB9F-EE36AAF58F41\" class=\" Apple-web-attachment-container\" src=\"cid:E1972E68-C3C6-4C83-8895-C7BAE44BE364@Home\" alt=\"image2.jpeg\" \/><\/div>\n<div class=\"\"><\/div>\n<p>Well done on running 70 minutes on Thursday! \u00a0You may not believe us, but the hardest part is behind us. \u00a0Once someone can run an hour, bumping up a session 10 minutes each week is not a significant jump in terms of fitness\/cardio requirement. \u00a0The hard part is learning how to run and building a base. \u00a0It\u2019s tough to move from walking\/jogging intervals to non-stop running. \u00a0We\u2019ve done that hard work and are more than ready to start extending our mileage.<\/p>\n<div class=\"\">A few notes about training over the coming weeks:<\/div>\n<div class=\"\">\n<ul class=\"MailOutline\">\n<li class=\"\">It\u2019s very important to get in the following runs between now and race day: \u00a080, 90, 100, 110, 110, 120, 100, 135 minutes<\/li>\n<li class=\"\">It\u2019s important to not steadily increase your time every week &#8211; it is best to lengthen your session for 3-4 weeks then drop back for one week to allow your body to recover\/rest. \u00a0We will rest the week of ASL\u2019s February break.<\/li>\n<li class=\"\">Please continue to email\/talk to each other when you have scheduling conflicts &#8211; it\u2019s a great way to get those longer runs in if you can\u2019t make a Thursday<\/li>\n<\/ul>\n<div class=\"\">\n<div class=\"\">This week, we have a great run to Borough Market. \u00a0Don\u2019t forget your Oyster card and some cash for coffee at Monmouth Coffee. They are known for their filter coffee &#8211; they always have a line out the door.<\/div>\n<div class=\"\"><\/div>\n<div class=\"\">The route:<\/div>\n<div class=\"\">\n<div class=\"\">We head to Hyde Park via the usual route.\u00a0Start heading west on Circus Road and turn left on Grove End and follow south as it becomes Lisson Grove.\u00a0 Cross over Marylebone Road and continue on Seymour Place until the end.\u00a0 Turn right and cross over Edgware Road and then left to enter Hyde Park at the intersection with Stanhope Place.\u00a0\u00a0\u00a0Run along the eastern edge of the park to Hyde Park Corner, under Wellington Arch and down Constitution Hill.\u00a0 Run past the Victoria Memorial down the mall and enter St. James Park.\u00a0 Run over the pond and out of the park, turning left onto Birdcage Walk and down into Parliament Square to Big Ben.\u00a0 Continue past Big Ben and cross Westminster Bridge. After the bridge turn left to run along the Thames until the river path ends after Southwark Bridge. Borough Market is under the railway bridge near the London Bridge station.<\/div>\n<\/div>\n<div class=\"\">\n<div class=\"\"><\/div>\n<div class=\"\"><img decoding=\"async\" id=\"453E1B7A-4309-4268-B2E5-6F62A4FF89E3\" class=\" Apple-web-attachment-container\" src=\"cid:82DDCC9B-54A7-4DCE-878C-C27A0C4F61E9@lan\" alt=\"Borough Market via Westminster Bridge 6 miles.png\" \/><\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Congratulations to Denise, Gisele, Magali, and Paola on your 10K run on Sunday! \u00a0Here\u2019s a photo, courtesy of Magali. \u00a0You guys rock! Well done on running 70 minutes on Thursday! \u00a0You may not believe us, but the hardest part is behind us. \u00a0Once someone can run an hour, bumping up a session 10 minutes each &hellip; <a href=\"https:\/\/womenrunningtheworld.com\/beginners\/2016\/01\/31\/beginners-week-22-31-jan-2016\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">Beginners Week 22:  31 Jan 2016<\/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-1232","post","type-post","status-publish","format-standard","hentry","category-beginners","without-featured-image"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Beginners Week 22: 31 Jan 2016 - 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\/2016\/01\/31\/beginners-week-22-31-jan-2016\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Beginners Week 22: 31 Jan 2016 - Beginners\" \/>\n<meta property=\"og:description\" content=\"Congratulations to Denise, Gisele, Magali, and Paola on your 10K run on Sunday! \u00a0Here\u2019s a photo, courtesy of Magali. \u00a0You guys rock! Well done on running 70 minutes on Thursday! \u00a0You may not believe us, but the hardest part is behind us. \u00a0Once someone can run an hour, bumping up a session 10 minutes each &hellip; Continue reading Beginners Week 22: 31 Jan 2016\" \/>\n<meta property=\"og:url\" content=\"https:\/\/womenrunningtheworld.com\/beginners\/2016\/01\/31\/beginners-week-22-31-jan-2016\/\" \/>\n<meta property=\"og:site_name\" content=\"Beginners\" \/>\n<meta property=\"article:published_time\" content=\"2016-01-31T16:53:01+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-02-28T17:19:23+00:00\" \/>\n<meta property=\"og:image\" content=\"\" \/>\n<meta name=\"author\" content=\"wrwlondon\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"wrwlondon\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2016\/01\/31\/beginners-week-22-31-jan-2016\/\",\"url\":\"https:\/\/womenrunningtheworld.com\/beginners\/2016\/01\/31\/beginners-week-22-31-jan-2016\/\",\"name\":\"Beginners Week 22: 31 Jan 2016 - Beginners\",\"isPartOf\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#website\"},\"datePublished\":\"2016-01-31T16:53:01+00:00\",\"dateModified\":\"2016-02-28T17:19:23+00:00\",\"author\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#\/schema\/person\/132aaf165fcf4d93461ee6435720310c\"},\"breadcrumb\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2016\/01\/31\/beginners-week-22-31-jan-2016\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/womenrunningtheworld.com\/beginners\/2016\/01\/31\/beginners-week-22-31-jan-2016\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2016\/01\/31\/beginners-week-22-31-jan-2016\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/womenrunningtheworld.com\/beginners\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Beginners Week 22: 31 Jan 2016\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#website\",\"url\":\"https:\/\/womenrunningtheworld.com\/beginners\/\",\"name\":\"Beginners\",\"description\":\"Learning to run one step at a time\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/womenrunningtheworld.com\/beginners\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#\/schema\/person\/132aaf165fcf4d93461ee6435720310c\",\"name\":\"wrwlondon\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/5dc4599ef5398e2fef1c490b4123a06fb36ed03f7b1b99eb56ffb5e05c143779?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/5dc4599ef5398e2fef1c490b4123a06fb36ed03f7b1b99eb56ffb5e05c143779?s=96&d=mm&r=g\",\"caption\":\"wrwlondon\"},\"url\":\"https:\/\/womenrunningtheworld.com\/beginners\/author\/wrwlondon\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Beginners Week 22: 31 Jan 2016 - Beginners","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/womenrunningtheworld.com\/beginners\/2016\/01\/31\/beginners-week-22-31-jan-2016\/","og_locale":"en_US","og_type":"article","og_title":"Beginners Week 22: 31 Jan 2016 - Beginners","og_description":"Congratulations to Denise, Gisele, Magali, and Paola on your 10K run on Sunday! \u00a0Here\u2019s a photo, courtesy of Magali. \u00a0You guys rock! 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