{"id":1281,"date":"2013-11-17T23:40:06","date_gmt":"2013-11-17T23:40:06","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/2016\/03\/20\/17_entry_1-2\/"},"modified":"2016-03-20T23:45:31","modified_gmt":"2016-03-20T23:45:31","slug":"17_entry_1-2","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2013\/11\/17\/17_entry_1-2\/","title":{"rendered":"17 Entry 1"},"content":{"rendered":"
\n
\u00a0<\/div>\n
\u00a0<\/div>\n
\n
\n
\n

Dear Runners,<\/p>\n

\u00a0<\/p>\n

What a great run to Whole Foods last week, and in glorious weather!\u00a0 Lets hope we get more days like that, although I am so impressed to see that you all manage to show up, regardless of cold\/rain – it is so lovely to see the commitment!\u00a0 I have seen several of you during the week and the weekend meeting up to go on your other runs – well done!\u00a0<\/p>\n

\u00a0<\/p>\n

This week we will be running a loop back to SJW.\u00a0 We will run three 15 minute intervals separated by 3 minutes of walking.\u00a0 We are going to keep the pace pretty slow in preparation for the much longer running intervals coming up really soon.\u00a0 For those of you who have a faster pace, please stay behind the lead coach until you are told by her that it is OK to go ahead.\u00a0 We want you all to be able to transition easily to\u00a0running without walking intervals, which is what we will be doing in a\u00a0few weeks time!\u00a0\u00a0At the moment I have a conflict this coming Thursday, and am trying to find someone who can run\u00a0with you (Bonnie is going to be away, and\u00a0we need more than one coach in the group), but will show up if I can’t find a replacement.\u00a0\u00a0\u00a0\u00a0\u00a0<\/p>\n

\u00a0<\/p>\n

I was asked about the distance of the second run (most of you do it on Tuesdays) – up until now, you have basically been required to repeat the run we did the previous Thursday keeping the pace really slow.\u00a0 I hear from a lot of you that the pace on Tuesdays is usually faster – that always happens because it is just harder to self regulate, but if you find it too fast, slow\u00a0your pace down, regardless of how fast the others in the group are going.\u00a0 I ran at the back of the group last Thursday, and those runners talked comfortably all the way through, and finished without being out of breath.\u00a0 I hope that is how you are all feeling\u00a0during and at the\u00a0end of the run –\u00a0we are training ourselves for endurance right now – speed is not an issue just yet.\u00a0 Naturally, you may be feeling tired, but you should not be out of breath at any point.\u00a0<\/p>\n

\u00a0<\/p>\n

Adding a 3rd weekly run<\/p>\n

For those of you who haven’t already started doing this, consider adding a short run at the weekend.\u00a0 There is no need for it to be longer than 30 minutes of run time –\u00a0 either 4 7 1\/2 minute runs separated by 2 minute walking breaks, or 3 10 minute runs, again separated by 2 minute walking breaks.\u00a0 The pace should still be slow, but can be a little faster than that of\u00a0the Tuesday\u00a0and Thursday runs.\u00a0 If you don’t like going faster then don’t – you will still reap the benefits of a 3rd\u00a0weekly run.\u00a0 If you are too tired or achy from the running, then consider a brisk power walk.<\/p>\n

\u00a0<\/p>\n

Thanksgiving<\/p>\n

For those of you in London over the holidays, Bonnie will be more than happy to meet you on the\u00a0Thursday morning at 8:15 and run with you, however few of you want to or can make it.\u00a0 Just let me or Bonnie know.\u00a0 I will be away for Thanksgiving but will be back before the following Thursday.\u00a0<\/p>\n

\u00a0<\/p>\n

Finally, we\u00a0will start\u00a0meeting in front of the Barclays Bank on the corner of Circus Road and Wellington Road, instead of Starbucks.\u00a0\u00a0There is more space for us there, and we won’t be in the way of the pedestrians or people trying to get in and out of Starbucks.\u00a0 Do keep an eye out for each other – old habits die hard, and some of\u00a0you\u00a0may forget that we have changed the starting point!\u00a0<\/p>\n

\u00a0<\/p>\n

Happy running!<\/p>\n

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

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

Note new meeting place – Barclays Bank on the corner of Circus and Wellington Roads.<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n

\n
\n
\n

Beginner Note 17 November 2013<\/p>\n<\/p><\/div>\n<\/p><\/div>\n

<\/div>\n<\/p><\/div>\n
\n
\n \"\"<\/div>\n<\/p><\/div>\n
\n
\n
\n

Sunday, November 17, 2013<\/p>\n<\/p><\/div>\n<\/p><\/div>\n

<\/div>\n<\/p><\/div>\n
\n
\n \"\"<\/div>\n<\/p><\/div>\n
\u00a0<\/div>\n<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"

\u00a0 \u00a0 Dear Runners, \u00a0 What a great run to Whole Foods last week, and in glorious weather!\u00a0 Lets hope we get more days like that, although I am so impressed to see that you all manage to show up, regardless of cold\/rain – it is so lovely to see the commitment!\u00a0 I have seen … Continue reading 17 Entry 1<\/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-1281","post","type-post","status-publish","format-standard","hentry","category-beginners","without-featured-image"],"yoast_head":"\n17 Entry 1 - 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\/17\/17_entry_1-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"17 Entry 1 - Beginners\" \/>\n<meta property=\"og:description\" content=\"\u00a0 \u00a0 Dear Runners, \u00a0 What a great run to Whole Foods last week, and in glorious weather!\u00a0 Lets hope we get more days like that, although I am so impressed to see that you all manage to show up, regardless of cold\/rain – it is so lovely to see the commitment!\u00a0 I have seen … Continue reading 17 Entry 1\" \/>\n<meta property=\"og:url\" content=\"https:\/\/womenrunningtheworld.com\/beginners\/2013\/11\/17\/17_entry_1-2\/\" \/>\n<meta property=\"og:site_name\" content=\"Beginners\" \/>\n<meta property=\"article:published_time\" content=\"2013-11-17T23:40:06+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-03-20T23:45:31+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/03\/shapeimage_1-6.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=\"3 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\/17\/17_entry_1-2\/\",\"url\":\"https:\/\/womenrunningtheworld.com\/beginners\/2013\/11\/17\/17_entry_1-2\/\",\"name\":\"17 Entry 1 - Beginners\",\"isPartOf\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2013\/11\/17\/17_entry_1-2\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2013\/11\/17\/17_entry_1-2\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/03\/shapeimage_1-6.png\",\"datePublished\":\"2013-11-17T23:40:06+00:00\",\"dateModified\":\"2016-03-20T23:45:31+00:00\",\"author\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#\/schema\/person\/132aaf165fcf4d93461ee6435720310c\"},\"breadcrumb\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2013\/11\/17\/17_entry_1-2\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/womenrunningtheworld.com\/beginners\/2013\/11\/17\/17_entry_1-2\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2013\/11\/17\/17_entry_1-2\/#primaryimage\",\"url\":\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/03\/shapeimage_1-6.png\",\"contentUrl\":\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/03\/shapeimage_1-6.png\",\"width\":300,\"height\":225},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2013\/11\/17\/17_entry_1-2\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/womenrunningtheworld.com\/beginners\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"17 Entry 1\"}]},{\"@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":"17 Entry 1 - 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\/2013\/11\/17\/17_entry_1-2\/","og_locale":"en_US","og_type":"article","og_title":"17 Entry 1 - Beginners","og_description":"\u00a0 \u00a0 Dear Runners, \u00a0 What a great run to Whole Foods last week, and in glorious weather!\u00a0 Lets hope we get more days like that, although I am so impressed to see that you all manage to show up, regardless of cold\/rain – it is so lovely to see the commitment!\u00a0 I have seen … Continue reading 17 Entry 1","og_url":"https:\/\/womenrunningtheworld.com\/beginners\/2013\/11\/17\/17_entry_1-2\/","og_site_name":"Beginners","article_published_time":"2013-11-17T23:40:06+00:00","article_modified_time":"2016-03-20T23:45:31+00:00","og_image":[{"url":"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/03\/shapeimage_1-6.png"}],"author":"wrwlondon","twitter_card":"summary_large_image","twitter_misc":{"Written by":"wrwlondon","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/womenrunningtheworld.com\/beginners\/2013\/11\/17\/17_entry_1-2\/","url":"https:\/\/womenrunningtheworld.com\/beginners\/2013\/11\/17\/17_entry_1-2\/","name":"17 Entry 1 - Beginners","isPartOf":{"@id":"https:\/\/womenrunningtheworld.com\/beginners\/#website"},"primaryImageOfPage":{"@id":"https:\/\/womenrunningtheworld.com\/beginners\/2013\/11\/17\/17_entry_1-2\/#primaryimage"},"image":{"@id":"https:\/\/womenrunningtheworld.com\/beginners\/2013\/11\/17\/17_entry_1-2\/#primaryimage"},"thumbnailUrl":"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/03\/shapeimage_1-6.png","datePublished":"2013-11-17T23:40:06+00:00","dateModified":"2016-03-20T23:45:31+00:00","author":{"@id":"https:\/\/womenrunningtheworld.com\/beginners\/#\/schema\/person\/132aaf165fcf4d93461ee6435720310c"},"breadcrumb":{"@id":"https:\/\/womenrunningtheworld.com\/beginners\/2013\/11\/17\/17_entry_1-2\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/womenrunningtheworld.com\/beginners\/2013\/11\/17\/17_entry_1-2\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/womenrunningtheworld.com\/beginners\/2013\/11\/17\/17_entry_1-2\/#primaryimage","url":"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/03\/shapeimage_1-6.png","contentUrl":"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/03\/shapeimage_1-6.png","width":300,"height":225},{"@type":"BreadcrumbList","@id":"https:\/\/womenrunningtheworld.com\/beginners\/2013\/11\/17\/17_entry_1-2\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/womenrunningtheworld.com\/beginners\/"},{"@type":"ListItem","position":2,"name":"17 Entry 1"}]},{"@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\/"}]}},"_links":{"self":[{"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/posts\/1281","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/comments?post=1281"}],"version-history":[{"count":1,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/posts\/1281\/revisions"}],"predecessor-version":[{"id":1332,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/posts\/1281\/revisions\/1332"}],"wp:attachment":[{"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/media?parent=1281"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/categories?post=1281"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/tags?post=1281"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}