{"id":1294,"date":"2013-03-09T23:40:07","date_gmt":"2013-03-09T23:40:07","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/2016\/03\/20\/9_9_march_note-2\/"},"modified":"2016-03-20T23:41:27","modified_gmt":"2016-03-20T23:41:27","slug":"9_9_march_note-2","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2013\/03\/09\/9_9_march_note-2\/","title":{"rendered":"9 9 March 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 style=\"height: 1026px;width: 458px;height: 1026px;margin-left: 188px;margin-top: 103px;width: 458px\" class=\"tinyText style_SkipStrokeSkipFillSkipOpacity flowDefining\">\n<div style=\"width: 458px\">\n                <img decoding=\"async\" src=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/03\/shapeimage_1-16.png\" alt=\"Hello Beginner Runners,&#010;&#010;This is it!  We\u2019ve done it!  One more long run and then we get to relax a bit until race day.  The route this week is to Kew - it\u2019s a lovely run.  We\u2019ve had some rain lately so the path could be muddy, but no worries.  In a way that helps.  You\u2019ll need to concentrate on where you\u2019re putting your feet so you\u2019ll have less time to think about\ufffc tired legs.  We will do everything possible to make this run feel like race-day.  Syma will be leading the way.  \ufffc Bonnie will be next followed by Betsy and myself.  Group up with the coach you think you\u2019ll be running with in Bratislava.  Several of our runs lately we\u2019ve had a very large front group.  If it turns out that way, Syma will lead that group and Bonnie will be the \u201csweep\u201d for that group.  If you start to spread out more, try to stay with a coach.  The front of the pack will run the route shown above.  The back of the pack will take a more direct route to the train station (see map to the right).  This cuts about 1\/2 mile off the route so should put us all to Starbucks in Kew at about the same time.  Please don\u2019t worry about running the slightly shorter route - we will all be ready for the race.  I promise!!!  From Kew Gardens, we can either take the train to West Hampstead or take a tube into Westminster.  It\u2019s pretty quick getting home either way.  &#010;Everyone should bring two gels with them on this run.  We\u2019ll do the first one after 70-80 minutes.  If you feel you need another one, take it whenever you\u2019re ready.  Do wait at least 30 minutes after taking the first one (it\u2019s better to wait 40-45 minutes if you can).  &#010;Have a good breakfast before this run.  Hopefully you have sorted out what works for you.  Try to finish eating at least 75 minutes before running.  If that\u2019s impossible, remember to shift any complex carbs to simpler carbs (instead of a wholegrain, seeded bagel go for a white bagel).  Hydrate over Mon\/Tues\/Wed - sip on water throughout the day.  Give yourself every chance to have a good run on Thursday.  You might even consider wearing the running clothes you expect to wear in Bratislava.  Thursday\u2019s forecast for London is for near-freezing temperatures (very similar to the normal temperatures in Bratislava in late March).  This run is a bit like a dress rehearsal!!!  Let\u2019s take advantage of it.  We\u2019ll start running from Starbucks (just like the start line in Bratislava) so do a little warm-up before 8:15.  &#010;I\u2019m completely tapped out on running tips!!!  I\u2019ll think of some more before Thursday and we can talk about them while we\u2019re running.  &#010;                                                    Happy Running,                                                           &#010;                                        Paula\" style=\"height: 1005px;margin-top: 3px;width: 458px\" \/><\/div>\n<div id=\"generic-body-attributes\" class=\"Body\"><\/div>\n<\/p><\/div>\n<div id=\"id2\" style=\"height: 57px;width: 458px\" class=\"style_SkipStroke_1 shape-with-text\">\n<div class=\"text-content style_External_458_57\" style=\"padding: 0px\">\n<div class=\"style_1\">\n<p style=\"padding-bottom: 0pt;padding-top: 0pt\" class=\"Title\">9 March 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\">Saturday, 9 March 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_2-15.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 9 March Note Saturday, 9 March 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-1294","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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