{"id":1280,"date":"2013-11-10T23:40:06","date_gmt":"2013-11-10T23:40:06","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/2016\/03\/20\/10_entry_1-2\/"},"modified":"2016-03-20T23:45:49","modified_gmt":"2016-03-20T23:45:49","slug":"10_entry_1-2","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2013\/11\/10\/10_entry_1-2\/","title":{"rendered":"10 November 2013"},"content":{"rendered":"
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Dear Runners,<\/p>\n

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Another great run this past week, and this was a hard one, so well done!\u00a0 You all managed the canal beautifully, and ran the inclines without complaining!\u00a0 They may seem small, but as you have discovered, running them is tough!\u00a0 The good news is that when you run flat having run a little incline, it feels so much easier!<\/p>\n

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Next Thursday, we have another destination run, so be sure to bring cash and an Oyster card with you.\u00a0 We will run down to Hyde Park, zig zag through it and head towards Whole Foods in High Street Kensington.\u00a0 We can go upstairs and have coffee there, while those of you who want to shop can do so!\u00a0 We will be doing one 11 and three 12 minute intervals, for a total running time of 47 minutes!\u00a0 I know a few of you feel as though we are going at a slow pace, but it is essential that we keep it this way, so as to prevent injury, as running time and mileage increases.\u00a0 There will be plenty of time later on to increase the speed – let’s just get used to running almost continuously, I am so excited about all your enthusiasm and would just hate to see one of you injured!\u00a0 On that note, please, please take the time to stretch after your runs!\u00a0 Consider buying a foam roller to\u00a0use to roll the sides of your thighs so as to avoid an IT band injury.\u00a0 I know a couple have complained of pain on the outside of your knees – that is most likely due to a tight IT band, and rolling constantly will loosen it up.\u00a0 Believe me, I have had various minor injuries, and most of them arise from not stretching enough – don’t do what I do and wait till you are injured before you start to stretch!\u00a0 Also, don’t ignore any nagging pain hoping it will go away (another Syma special).\u00a0 Invariably it will get worse, and may cause other problems.\u00a0 We have physios and osteopaths we can recommend to you.<\/p>\n

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Ok, enough nagging, see you all on Thursday!<\/p>\n

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Syma<\/p>\n<\/p><\/div>\n<\/p><\/div>\n

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Get ready for Whole Foods in Kensington this week!<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n

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Beginner Note 10 November 2013<\/p>\n<\/p><\/div>\n<\/p><\/div>\n

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Sunday, November 10, 2013<\/p>\n<\/p><\/div>\n<\/p><\/div>\n

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\u00a0 \u00a0 Dear Runners, \u00a0 Another great run this past week, and this was a hard one, so well done!\u00a0 You all managed the canal beautifully, and ran the inclines without complaining!\u00a0 They may seem small, but as you have discovered, running them is tough!\u00a0 The good news is that when you run flat having … Continue reading 10 November 2013<\/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-1280","post","type-post","status-publish","format-standard","hentry","category-beginners","without-featured-image"],"yoast_head":"\n10 November 2013 - 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\/2013\/11\/10\/10_entry_1-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 November 2013 - Beginners\" \/>\n<meta property=\"og:description\" content=\"\u00a0 \u00a0 Dear Runners, \u00a0 Another great run this past week, and this was a hard one, so well done!\u00a0 You all managed the canal beautifully, and ran the inclines without complaining!\u00a0 They may seem small, but as you have discovered, running them is tough!\u00a0 The good news is that when you run flat having … Continue reading 10 November 2013\" \/>\n<meta property=\"og:url\" content=\"https:\/\/womenrunningtheworld.com\/beginners\/2013\/11\/10\/10_entry_1-2\/\" \/>\n<meta property=\"og:site_name\" content=\"Beginners\" \/>\n<meta property=\"article:published_time\" content=\"2013-11-10T23:40:06+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-03-20T23:45:49+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/03\/shapeimage_1-5.png\" \/>\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\/2013\/11\/10\/10_entry_1-2\/\",\"url\":\"https:\/\/womenrunningtheworld.com\/beginners\/2013\/11\/10\/10_entry_1-2\/\",\"name\":\"10 November 2013 - 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