{"id":1289,"date":"2013-02-03T23:40:06","date_gmt":"2013-02-03T23:40:06","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/2016\/03\/20\/3_3_february_note-2\/"},"modified":"2016-03-20T23:47:00","modified_gmt":"2016-03-20T23:47:00","slug":"3_3_february_note-2","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2013\/02\/03\/3_3_february_note-2\/","title":{"rendered":"3 3 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: 1652px;margin-left: 188px;margin-top: 103px;width: 458px\">\n              <img decoding=\"async\" usemap=\"#map1\" id=\"shapeimage_1\" src=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/03\/shapeimage_1-11.png\" style=\"border: none;height: 1672px;width: 486px\" alt=\"Hello Beginner Runners,&#010;&#010;On Thursday, there are a number of conflicts at ASL (3rd, 4th and 8th grade???).  So, we\u2019ll be doing one run at the regular time - 8:15am and another one at 11:30.  The route will be the same for both runs.  The 8:15 run will have all the coaches - the 11:30 run is just me (so if you don\u2019t have a conflict, please run at 8:15). &#010;Last week, many of you found that run difficult.  It was a tough one.  We had a lot of non-stop running without mini-breaks at street crossings.  This week is more of a mix (see the map to the right). \ufffcThe first 20 minutes or so we\u2019ll be on the canal to Camden, then we\u2019ll be doing a lot of street running on pedestrian-filled sidewalks, then we\u2019ll do a segment in the parks before finishing on Baker Street at EAT.  Normally that location of EAT has plenty of seating for anyone who wants to stay for a coffee.  On this route, the street running could be a bit frustrating avoiding pedestrians.  Actually this is great practice for us for race day.  The start of the race will be crowded and people will be passing us (and we\u2019ll be passing people).  There\u2019s no better practice than the streets of London during the morning commute!&#010;I\u2019ll bring the gels on Thursday to Starbucks (for the starts of both runs), but if you\u2019ve settled on a brand\/flavour, it\u2019s time to buy some.  You will need gels for the our 4 remaining long runs (100, 110, 120, 130 minutes) plus 2 gels for race-day.  I don\u2019t have enough to supply us all for the rest of our training.  Gels are available at Runners Need, but it\u2019s usually cheaper to buy them in bulk from one of the following online sites:&#010;http:\/\/www.wiggle.co.uk&#010;http:\/\/www.amazon.co.uk&#010;http:\/\/www.gooutdoors.co.uk&#010;http:\/\/www.evanscycles.com&#010;http:\/\/www.ebay.co.uk&#010;On most of those sites, you can buy individual gels or boxes.  Get together with some other runners and split a box if you like the same gel\/flavour.  While we\u2019re on the topic of buying things, everyone needs to have some water with them for our next 4 long training runs (7 Feb, 21 Feb, 28 Feb, and 14 Mar).  It\u2019s dangerous to run those distances without fluids.  Carry a water bottle or better yet, buy yourself a belt or small camelbak to hold water.  All of the sites above carry various forms of hydration systems\/bottles\/packs\/belts.  On race day, water will be provided on the course.  I still bring water with me on the race (as do a lot of our runners) because I like being able to sip on it around the course (and not have to wait for water stations).  &#010;&#010;Now that your Tuesday run is 60 minutes, you might want some route suggestions.  &#010;\ufffcRun from Starbucks to Wellington Rd.  Turn left and run down to the canal entrance (down the steps) across from the mosque.  Run along the canal until you reach the floating Chinese restaurant.  Come up to Prince Albert Rd. and run to Parkway (where you\u2019ll turn left).  Then take Chalk Farm Rd. to Adelaide (there will be a big hill at that point - feel free to walk it if it\u2019s daunting), then Avenue Rd. south to the Outer Circle of Regents Park.  Exit past the mosque and run up Park Rd. and St. John\u2019s Wood High St. to Starbucks.  &#010;&#010;\ufffcThe easiest idea is to run along the canal past Camden then turn around and run back.  It\u2019s a bit boring, but it works well for a group.  Everyone can string out along the canal running their own pace, then turn around when they\u2019ve done 30 minutes.      &#010;                               &#010;\ufffcOne other option is to head down to Hyde Park (normal route via Lisson\/Seymour).  Exit the park at the animal memorial and take Brook St. all the way to Regent St.  Head north on Regent St. until you reach Regents Park.  Veer left before The Hungry Sausage and take the diagonal back to the Charlbourg exit of the park.  &#010;&#010;&#010;&#010;Happy Running,                                                           &#010;                                        Paula\" title=\"\" \/><\/p>\n<map name=\"map1\" id=\"map1\">\n<area href=\"http:\/\/www.wiggle.co.uk\" title=\"http:\/\/www.wiggle.co.uk\" alt=\"http:\/\/www.wiggle.co.uk\" shape=\"rect\" coords=\"37, 614, 167, 630\" \/>\n<area href=\"http:\/\/www.amazon.co.uk\" title=\"http:\/\/www.amazon.co.uk\" alt=\"http:\/\/www.amazon.co.uk\" shape=\"rect\" coords=\"37, 630, 172, 646\" \/>\n<area href=\"http:\/\/www.gooutdoors.co.uk\" title=\"http:\/\/www.gooutdoors.co.uk\" alt=\"http:\/\/www.gooutdoors.co.uk\" shape=\"rect\" coords=\"37, 646, 190, 662\" \/>\n<area href=\"http:\/\/www.evanscycles.com\" title=\"http:\/\/www.evanscycles.com\" alt=\"http:\/\/www.evanscycles.com\" shape=\"rect\" coords=\"37, 662, 188, 678\" \/>\n<area href=\"http:\/\/www.ebay.co.uk\" title=\"http:\/\/www.ebay.co.uk\" alt=\"http:\/\/www.ebay.co.uk\" shape=\"rect\" coords=\"37, 678, 156, 694\" \/><\/map>\n<p><img decoding=\"async\" style=\"height: 16px;width: 130px\" 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_0-3.png\" \/><img decoding=\"async\" style=\"height: 16px;width: 135px\" id=\"shapeimage_1_link_1\" alt=\"shapeimage_1_link_1\" src=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/03\/shapeimage_1_link_1-1.png\" \/><img decoding=\"async\" style=\"height: 16px;width: 153px\" id=\"shapeimage_1_link_2\" alt=\"shapeimage_1_link_2\" src=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/03\/shapeimage_1_link_2-1.png\" \/><img decoding=\"async\" style=\"height: 16px;width: 151px\" id=\"shapeimage_1_link_3\" alt=\"shapeimage_1_link_3\" src=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/03\/shapeimage_1_link_3-1.png\" \/><img decoding=\"async\" style=\"height: 16px;width: 119px\" id=\"shapeimage_1_link_4\" alt=\"shapeimage_1_link_4\" src=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/03\/shapeimage_1_link_4.png\" \/><\/p>\n<div id=\"generic-body-attributes\" class=\"Body\"><\/div>\n<\/p><\/div>\n<div id=\"id2\" style=\"height: 56px;width: 458px\" class=\"style_SkipStroke_1 shape-with-text\">\n<div class=\"text-content style_External_458_56\" style=\"padding: 0px\">\n<div class=\"style_1\">\n<p style=\"padding-bottom: 0pt;padding-top: 0pt\" class=\"Title\">3 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\">Sunday, 3 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_2-11.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 3 February Note Sunday, 3 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-1289","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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