{"id":1288,"date":"2013-02-22T23:40:06","date_gmt":"2013-02-22T23:40:06","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/2016\/03\/20\/22_22_february_note-2\/"},"modified":"2016-03-20T23:46:26","modified_gmt":"2016-03-20T23:46:26","slug":"22_22_february_note-2","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2013\/02\/22\/22_22_february_note-2\/","title":{"rendered":"22 22 February Note"},"content":{"rendered":"<div style=\"margin-left: 0px;width: 684px\" id=\"body_layer\">\n<div style=\"height: 0px;line-height: 0px\" class=\"bumper\">\u00a0<\/div>\n<div style=\"height: 1px;line-height: 1px\" class=\"tinyText\">\u00a0<\/div>\n<div class=\"tinyText flowDefining\" style=\"height: 1261px;margin-left: 185px;margin-top: 106px;width: 458px\">\n              <img decoding=\"async\" usemap=\"#map1\" id=\"shapeimage_1\" src=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/03\/shapeimage_1-10.png\" style=\"border: none;height: 1281px;width: 700px\" alt=\"Hello Beginner Runners,&#010;&#010;Woo-hooooooo!  We rocked our run on Thursday.  I know you\u2019re sick of hearing about how brilliant you are, but I can\u2019t help it!  You were amazing on Thursday.  That was a tough route.  There were some inclines and a lot of non-stop running along the canal.  We also seemed to catch every \u201cgreen-man\u201d at each street crossing.  That was wonderful or horrible depending on your perspective!  This week we\u2019re running to Canary Wharf.  It\u2019s mostly non-stop running along the canal but will probably feel easier than the run this past week because it\u2019s absolutely flat.  We\u2019ll do gels between 70-80 minutes - that will probably be around Victoria Park (depending on the pace).\ufffc&#010;&#010;Finally.... we get to talk about pace and distance regarding the upcoming race in Bratislava.  Most beginner runners can\u2019t put pace in perspective (which is normal!!!!) - so if you\u2019re not interested in these details just skip this info.  In Bratislava, Syma will be leading our group followed by Bonnie, Betsy and myself.  &#010;Syma will pace the front of our pack with miles 1-3 averaging about an 11:30 min\/mile.  She will gradually pick up the pace to run the next 7-8 miles at about an 11:00 min\/mile.  Around mile 10-11, Syma will check in with you.  If you are feeling strong and want to pick up the pace, you\u2019ll be free to take off.  If you want to stay with Syma, she will do whatever it takes to help you get across the finish line.  If you are struggling at any point, you can drop back to Bonnie.  Syma\u2019s group should finish somewhere between 2:20-2:25 depending on how well that plan goes.  If that pace seems too aggressive for you, either just believe me - you can do it!  Or...  let Runners World tell you that you can do it.  Have a look at this training pace calculator - the link is here:  http:\/\/www.runnersworld.co.uk\/general\/rws-training-pace-calculator\/1676.html  I\u2019ll drop in a sample print-out to give you an example.\ufffc  OK, so if Syma will be finishing the half-marathon somewhere around a 2:20, these are the appropriate training paces for different types of runs.  Concentrate on the \u201clong run\u201d pace - 12:10 - 13:38.  Our numbers should be more aggressive than that because we haven\u2019t started doing tempo\/VO2-max\/speed work.     Our average pace of just under a 12:00 min\/mile on Thursday (for the front of the pack) puts you perfectly on target to finish the race in a 2:20-2:25.  The world of running becomes a lot more complicated when you start thinking about these things.  For now, if you\u2019re not interested, don\u2019t worry about it.  Your coaches are worrying about it for you!!!  Our training runs are paced to prepare you for this race no matter where you fall into our pack.    &#010;OK, let\u2019s move on to Bonnie, Betsy and myself.  Bonnie will either pace a separate group or run at the back of Syma\u2019s pack.  This past Thursday, our front pack was a huge group.  If race day is similar to that, then Bonnie will run at the back of that pack.  If two groups emerge, then Bonnie will be pacing group #2 to finish at about 2:30.  Betsy\u2019s group should come in about 5-10 minutes behind that, and I\u2019ll be running \u201cthe sweep\u201d.  My pace will depend entirely on how the day goes for our runners.  Throughout the race, each of our beginners can be assured that I\u2019m behind you.  If you have any problems, you can always drop back and my group will catch up to you. &#010;For our last two long runs (Canary Wharf on Thursday, 28 Feb, and Kew on Thursday, 14 March), try to position yourself where you think you\u2019ll be on race day.  All of our coaches will be there for both of those runs so they will be great practice sessions for the big day.  &#010;I look forward to seeing you on Thursday for the Canary Wharf run - it\u2019s the best ever route!  I love it.  We should be down there by about 10:30.  We\u2019ll finish at Starbucks with coffee for whoever has time, then head back to SJW on the Jubilee line.  &#013;&#010;                                                    Happy Running,                                                           &#010;                                        Paula\" title=\"\" \/><\/p>\n<map name=\"map1\" id=\"map1\">\n<area href=\"http:\/\/www.runnersworld.co.uk\/general\/rws-training-pace-calculator\/1676.html\" title=\"http:\/\/www.runnersworld.co.uk\/general\/rws-training-pace-calculator\/1676.html\" alt=\"http:\/\/www.runnersworld.co.uk\/general\/rws-training-pace-calculator\/1676.html\" shape=\"rect\" coords=\"121, 591, 534, 608\" \/><\/map>\n<p><img decoding=\"async\" style=\"height: 17px;width: 413px\" id=\"shapeimage_1_link_0\" alt=\"shapeimage_1_link_0\" src=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/03\/shapeimage_1_link_0-2.png\" \/><\/p>\n<div id=\"generic-body-attributes\" class=\"Body\"><\/div>\n<\/p><\/div>\n<div id=\"id2\" style=\"height: 58px;width: 458px\" class=\"style_SkipStroke_1 shape-with-text\">\n<div class=\"text-content style_External_458_58\" style=\"padding: 0px\">\n<div class=\"style_1\">\n<p style=\"padding-bottom: 0pt;padding-top: 0pt\" class=\"Title\">22 February Note<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<div id=\"generic-title-attributes\" class=\"Title\"><\/div>\n<\/p><\/div>\n<div id=\"id3\" style=\"height: 20px;width: 458px\" class=\"style_SkipStroke_2 shape-with-text\">\n<div class=\"text-content style_External_458_20\" style=\"padding: 0px\">\n<div class=\"style_1\">\n<p style=\"padding-bottom: 0pt;padding-top: 0pt\" class=\"Date\">Friday, 22 February 2013<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<div id=\"generic-datefield-attributes\" class=\"Date\"><\/div>\n<\/p><\/div>\n<div style=\"height: 453px;width: 1px;height: 453px;width: 1px\" class=\"tinyText\">\n<div style=\"width: 1px\">\n                <img decoding=\"async\" src=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/03\/shapeimage_2-10.jpg\" alt=\"\" style=\"height: 453px;width: 1px\" \/><\/div>\n<\/p><\/div>\n<div style=\"height: 0px;line-height: 0px\" class=\"spacer\">\u00a0<\/div>\n<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u00a0 \u00a0 22 February Note Friday, 22 February 2013 \u00a0<\/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-1288","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 - 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