{"id":1402,"date":"2014-11-11T23:49:26","date_gmt":"2014-11-11T23:49:26","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/2016\/03\/20\/11_beginner_note_11_nov_2014-2\/"},"modified":"2016-03-20T23:51:08","modified_gmt":"2016-03-20T23:51:08","slug":"11_beginner_note_11_nov_2014-2","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2014\/11\/11\/11_beginner_note_11_nov_2014-2\/","title":{"rendered":"11 Beginner Note 11 Nov 2014"},"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=\"margin-left: 191px;margin-top: 160px;width: 458px\" class=\"style_SkipStroke_1 shape-with-text flowDefining\">\n<div class=\"text-content style_External_458_387\" style=\"padding: 0px\">\n<div class=\"style_1\">\n<p style=\"padding-top: 0pt\" class=\"paragraph_style\">Hi Runners,<span style=\"line-height: 14px\" class=\"style_2\"><br \/><\/span><\/p>\n<p class=\"paragraph_style_1\"><\/p>\n<p class=\"paragraph_style\">Congrats on another great week.\u00a0 Thanks to Syma for guiding us last week on our beautiful Hyde Park Run.\u00a0 This week Vicky will be leading us into Primrose and Camden. We will be doing one 8 minute and three 10 minute intervals!\u00a0 This may sound like a big jump from the 7s we did last week, but we will be running fewer total minutes, so keep that in mind.\u00a0 You will be totally fine.<span style=\"line-height: 14px\" class=\"style_2\"><br \/><\/span><\/p>\n<p class=\"paragraph_style_1\"><\/p>\n<p class=\"paragraph_style\">As we have been discussing a lot lately :-), please take the time to stretch after your runs.\u00a0You might want to consider buying a foam roller.\u00a0Please don&#8217;t ignore any nagging pain hoping it will go away.\u00a0 It could get worse, and may cause other problems.\u00a0 We have physical therapists and other experts we can recommend to you.\u00a0<span style=\"line-height: 14px\" class=\"style_2\"><br \/><\/span><\/p>\n<p class=\"paragraph_style\">\u00a0<span style=\"line-height: 14px\" class=\"style_2\"><br \/><\/span><\/p>\n<p class=\"paragraph_style\">Keep up the great work ladies.\u00a0 We are SO proud of you!<span style=\"line-height: 14px\" class=\"style_2\"><br \/><\/span><\/p>\n<p class=\"paragraph_style\">\u00a0<span style=\"line-height: 14px\" class=\"style_2\"><br \/><\/span><\/p>\n<p style=\"padding-bottom: 0pt\" class=\"paragraph_style\">\u00a0Vicky and Meg<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<div id=\"generic-body-attributes\" class=\"Free_Form\"><\/div>\n<\/p><\/div>\n<div id=\"id2\" style=\"height: 108px;width: 458px\" class=\"style_SkipStroke_2 shape-with-text\">\n<div class=\"text-content style_External_458_108\" style=\"padding: 0px\">\n<div class=\"style_1\">\n<p style=\"padding-bottom: 0pt;padding-top: 0pt\" class=\"Title\">Beginner Note 11 Nov 2014<\/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_3 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\">Tuesday, November 11, 2014<\/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_1-16.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 Hi Runners, Congrats on another great week.\u00a0 Thanks to Syma for guiding us last week on our beautiful Hyde Park Run.\u00a0 This week Vicky will be leading us into Primrose and Camden. We will be doing one 8 minute and three 10 minute intervals!\u00a0 This may sound like a big jump from the &hellip; <a href=\"https:\/\/womenrunningtheworld.com\/beginners\/2014\/11\/11\/11_beginner_note_11_nov_2014-2\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">11 Beginner Note 11 Nov 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-1402","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 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>11 Beginner Note 11 Nov 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\/11\/11\/11_beginner_note_11_nov_2014-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"11 Beginner Note 11 Nov 2014 - Beginners\" \/>\n<meta property=\"og:description\" content=\"\u00a0 \u00a0 Hi Runners, Congrats on another great week.\u00a0 Thanks to Syma for guiding us last week on our beautiful Hyde Park Run.\u00a0 This week Vicky will be leading us into Primrose and Camden. We will be doing one 8 minute and three 10 minute intervals!\u00a0 This may sound like a big jump from the &hellip; Continue reading 11 Beginner Note 11 Nov 2014\" \/>\n<meta property=\"og:url\" content=\"https:\/\/womenrunningtheworld.com\/beginners\/2014\/11\/11\/11_beginner_note_11_nov_2014-2\/\" \/>\n<meta property=\"og:site_name\" content=\"Beginners\" \/>\n<meta property=\"article:published_time\" content=\"2014-11-11T23:49:26+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-03-20T23:51:08+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/03\/shapeimage_1-16.jpg\" \/>\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=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2014\/11\/11\/11_beginner_note_11_nov_2014-2\/\",\"url\":\"https:\/\/womenrunningtheworld.com\/beginners\/2014\/11\/11\/11_beginner_note_11_nov_2014-2\/\",\"name\":\"11 Beginner Note 11 Nov 2014 - Beginners\",\"isPartOf\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2014\/11\/11\/11_beginner_note_11_nov_2014-2\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2014\/11\/11\/11_beginner_note_11_nov_2014-2\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/03\/shapeimage_1-16.jpg\",\"datePublished\":\"2014-11-11T23:49:26+00:00\",\"dateModified\":\"2016-03-20T23:51:08+00:00\",\"author\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#\/schema\/person\/132aaf165fcf4d93461ee6435720310c\"},\"breadcrumb\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2014\/11\/11\/11_beginner_note_11_nov_2014-2\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/womenrunningtheworld.com\/beginners\/2014\/11\/11\/11_beginner_note_11_nov_2014-2\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2014\/11\/11\/11_beginner_note_11_nov_2014-2\/#primaryimage\",\"url\":\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/03\/shapeimage_1-16.jpg\",\"contentUrl\":\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/03\/shapeimage_1-16.jpg\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2014\/11\/11\/11_beginner_note_11_nov_2014-2\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/womenrunningtheworld.com\/beginners\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"11 Beginner Note 11 Nov 2014\"}]},{\"@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":"11 Beginner Note 11 Nov 2014 - 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\/2014\/11\/11\/11_beginner_note_11_nov_2014-2\/","og_locale":"en_US","og_type":"article","og_title":"11 Beginner Note 11 Nov 2014 - Beginners","og_description":"\u00a0 \u00a0 Hi Runners, Congrats on another great week.\u00a0 Thanks to Syma for guiding us last week on our beautiful Hyde Park Run.\u00a0 This week Vicky will be leading us into Primrose and Camden. We will be doing one 8 minute and three 10 minute intervals!\u00a0 This may sound like a big jump from the &hellip; Continue reading 11 Beginner Note 11 Nov 2014","og_url":"https:\/\/womenrunningtheworld.com\/beginners\/2014\/11\/11\/11_beginner_note_11_nov_2014-2\/","og_site_name":"Beginners","article_published_time":"2014-11-11T23:49:26+00:00","article_modified_time":"2016-03-20T23:51:08+00:00","og_image":[{"url":"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/03\/shapeimage_1-16.jpg"}],"author":"wrwlondon","twitter_card":"summary_large_image","twitter_misc":{"Written by":"wrwlondon","Est. reading time":"1 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/womenrunningtheworld.com\/beginners\/2014\/11\/11\/11_beginner_note_11_nov_2014-2\/","url":"https:\/\/womenrunningtheworld.com\/beginners\/2014\/11\/11\/11_beginner_note_11_nov_2014-2\/","name":"11 Beginner Note 11 Nov 2014 - Beginners","isPartOf":{"@id":"https:\/\/womenrunningtheworld.com\/beginners\/#website"},"primaryImageOfPage":{"@id":"https:\/\/womenrunningtheworld.com\/beginners\/2014\/11\/11\/11_beginner_note_11_nov_2014-2\/#primaryimage"},"image":{"@id":"https:\/\/womenrunningtheworld.com\/beginners\/2014\/11\/11\/11_beginner_note_11_nov_2014-2\/#primaryimage"},"thumbnailUrl":"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/03\/shapeimage_1-16.jpg","datePublished":"2014-11-11T23:49:26+00:00","dateModified":"2016-03-20T23:51:08+00:00","author":{"@id":"https:\/\/womenrunningtheworld.com\/beginners\/#\/schema\/person\/132aaf165fcf4d93461ee6435720310c"},"breadcrumb":{"@id":"https:\/\/womenrunningtheworld.com\/beginners\/2014\/11\/11\/11_beginner_note_11_nov_2014-2\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/womenrunningtheworld.com\/beginners\/2014\/11\/11\/11_beginner_note_11_nov_2014-2\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/womenrunningtheworld.com\/beginners\/2014\/11\/11\/11_beginner_note_11_nov_2014-2\/#primaryimage","url":"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/03\/shapeimage_1-16.jpg","contentUrl":"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/03\/shapeimage_1-16.jpg"},{"@type":"BreadcrumbList","@id":"https:\/\/womenrunningtheworld.com\/beginners\/2014\/11\/11\/11_beginner_note_11_nov_2014-2\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/womenrunningtheworld.com\/beginners\/"},{"@type":"ListItem","position":2,"name":"11 Beginner Note 11 Nov 2014"}]},{"@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\/1402","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=1402"}],"version-history":[{"count":1,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/posts\/1402\/revisions"}],"predecessor-version":[{"id":1443,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/posts\/1402\/revisions\/1443"}],"wp:attachment":[{"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/media?parent=1402"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/categories?post=1402"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/tags?post=1402"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}