{"id":1396,"date":"2014-01-27T23:49:25","date_gmt":"2014-01-27T23:49:25","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/2016\/03\/20\/26_beginner_note_27_january_2014-2\/"},"modified":"2016-03-20T23:57:43","modified_gmt":"2016-03-20T23:57:43","slug":"26_beginner_note_27_january_2014-2","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2014\/01\/27\/26_beginner_note_27_january_2014-2\/","title":{"rendered":"26 Beginner Note 27 January 2014"},"content":{"rendered":"
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Dear Runners,<\/p>\n

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I heard you all had a great run last week!\u00a0 I am sorry to have missed it but I was delayed in the US (though when I heard it had rained quite heavily, I wasn’t too sorry!)\u00a0<\/p>\n

We are perfectly on track for the March half marathon, and believe me, the hardest part is behind us.\u00a0 You have run for 60 minutes quite consistently now, so bumping up 10 minutes each week is not significant in terms of fitness\/cardio requirement.\u00a0 We have done all the hard work in making the transition from walking\/jogging intervals to non-stop running and are more than ready to start extending our mileage.\u00a0 Just remember that as you look at the schedule over the next few weeks – even though the lengths of the runs may be daunting, you can do it.\u00a0 At the start, our longest running interval was 1 minute, and now we are running 70 times that fairly comfortably.\u00a0 Having increased it 70 fold, you can certainly double your training run from now till our longest one on March 20.\u00a0 If you are having trouble, please let us know – we have all run the distance and understand the psychology of it.\u00a0 Don’t doubt that you can do it – we all know you can.<\/p>\n

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I know I keep repeating myself, but it is very important to get the long runs in between now and race day (80, 90, 100, 110, 120 and 130 minutes).\u00a0 It is great how you organise yourselves when there is a conflict – keep the emails going and let us know if you have any conflict with the Thursday runs\u00a0– we will work something out.\u00a0<\/p>\n

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This week we will be running an interesting route through Brompton Cemetery finishing at Whole Foods.\u00a0\u00a0We will head from Barclays Bank, towards Hyde Park and run down to Hyde Park Corner, where we will turn right (west) staying along the inside edge of the park.\u00a0 After about .3\u00a0of a mile, there is an exit leading to Knightsbridge which we will take and run along Brompton road, past Harrods and onto\u00a0Fulham\u00a0Road.\u00a0 We will continue along until we reach the cemetery on the right after running past Finbourough and Ifield Roads.\u00a0\u00a0We’ll enter and run through the cemetery and exit at Brompton road, then\u00a0right to run to Earls Court Road\u00a0and up to Cromwell\u00a0Road.\u00a0\u00a0 From there, we will wind our way up via Marloes Road to High Street Kensington and on to Whole Foods, where we will\u00a0end.\u00a0\u00a0<\/p>\n

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Gels<\/p>\n

It is time for us to start using gels (this week or next).\u00a0 Most of us can handle sessions up to 80-90 minutes without ‘topping up’ fuel.\u00a0 Basically, up to that time, we can use the ‘fuel’ we have in our bodies ready to burn.\u00a0 It varies from runner to runner –\u00a0two runners can be running at the same pace,\u00a0but the one more comfortable with the pace will burn less calories, or need less fuel than the one\u00a0pushing herself.\u00a0 This is why\u00a0we stress the importance of ‘finding your pace’ – if you are pushing your pace\u00a0your body will require more fuel (which may complicate fuelling for the first time half-marathoner).\u00a0 Once a runner has gone through the readily-accessible fuel, it is time to top up, and the easiest way to do that is through gels.\u00a0 Gels are simple carbohydrates.\u00a0 Most gels have similar formulas, so when deciding what gel to use, most runners go with the gel that is the most palatable to them.\u00a0\u00a0The important point is that it is almost impossible for a beginner runner to complete a half marathon without taking in carbs during the race, so you will need at least one gel to complete the race (some may need 2).\u00a0\u00a0Now is the time to try\u00a0the gels and decide what tastes best for you, or what texture works.\u00a0 You will also need water at this point and I will be happy to run with you to Runners Need, perhaps on your Tuesday run, to purchase a water bottle\/belt and gels.\u00a0\u00a0<\/p>\n

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Finally, starting February, the 45 minute run each week should be bumped up to 60 minutes.\u00a0\u00a0<\/p>\n

I apologise for the length of this email – I meant to send the blurb on gels last week, but was unable to while I was in the US.<\/p>\n

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See you Thursday!<\/p>\n

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Syma\u00a0\u00a0<\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/p>\n

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Beginner Note 26 January 2014<\/p>\n<\/p><\/div>\n<\/p><\/div>\n

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Sunday, January 26, 2014<\/p>\n<\/p><\/div>\n<\/p><\/div>\n

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\u00a0 \u00a0 Dear Runners, \u00a0 I heard you all had a great run last week!\u00a0 I am sorry to have missed it but I was delayed in the US (though when I heard it had rained quite heavily, I wasn’t too sorry!)\u00a0 We are perfectly on track for the March half marathon, and believe me, … Continue reading 26 Beginner Note 27 January 2014<\/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-1396","post","type-post","status-publish","format-standard","hentry","category-beginners","without-featured-image"],"yoast_head":"\n26 Beginner Note 27 January 2014 - 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\/2014\/01\/27\/26_beginner_note_27_january_2014-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"26 Beginner Note 27 January 2014 - 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