{"id":1411,"date":"2014-02-23T23:49:26","date_gmt":"2014-02-23T23:49:26","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/2016\/03\/20\/23_beginner_note_23_february_2014-2\/"},"modified":"2016-03-20T23:59:31","modified_gmt":"2016-03-20T23:59:31","slug":"23_beginner_note_23_february_2014-2","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2014\/02\/23\/23_beginner_note_23_february_2014-2\/","title":{"rendered":"23 Beginner Note 23 February 2014"},"content":{"rendered":"
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Dear Beginner runners,<\/p>\n

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I hope you all enjoyed your break and ‘recovery week’.\u00a0 We are now 5 weeks away from the race!\u00a0 We have 3 more long runs – this week’s run for 1 hour 50 minutes, then a 2 hour run to Canary Wharf, and a 2 hour 10 minute run to Kew on March 20th which will be to Kew.\u00a0 Please clear your schedules for these runs – the ones to Canary and Kew will take up a large part of the morning because of the destinations.\u00a0\u00a0Please let me know if for some reason you are unable to run on one of these days – it is essential that you try to run with the group for these long runs – the routes are not so easy to figure out on your own as they are either on the canal, or on a dirt track along the river (as\u00a0in the Kew run) and you need to know which exits to take off the canal\/river path.\u00a0<\/p>\n

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This week we have a run which will be part canal, part street and part park running, plus a hill!\u00a0 This is a good route to take before we do the Canary Wharf next week which is almost all canal running.\u00a0 Once again, do not take any notice of the mileage on the map – depending on\u00a0where in the pack you are running, the coaches will be making adjustments to the route\u00a0towards the end.\u00a0\u00a0\u00a0<\/p>\n

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Now a bit about gels.\u00a0 There has been all sorts of information, and opinions about gels, so I have decided to copy and paste what Paula wrote this time last year to the beginner runners then.\u00a0 She is the expert on running, and\u00a0it is best to take the\u00a0read the information in her words.\u00a0 Please take the time to read this carefully.\u00a0\u00a0\u00a0\u00a0<\/p>\n

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You are all incredibly bright women and many of you are doing a bunch of research\/reading\/studying about running (which is fabulous).\u00a0 Announcing to your friends that you\u2019re running a half-marathon usually results in an onslaught of advice.\u00a0 It\u2019s kind of like having a baby.\u00a0 The unsolicited advice just pours in.\u00a0 So, it\u2019s highly likely that you are getting information that conflicts with my advice\/guidance\/suggestions.\u00a0 The problem with that is their advice is usually valid but doesn\u2019t always apply to beginner running (or our type of beginner running).\u00a0 Competitive\/elite runners have an entirely different fuel requirement than we do.\u00a0 Runners completing races at high intensities fuel differently.\u00a0 Uninformed racers fuel differently than we do.\u00a0 There are beginner groups who\u2019s goal is to do a race in a fast time so they fuel differently.\u00a0 Our group\/program is designed to complete a half-marathon (with time being very secondary).\u00a0 So, I think this is how we should proceed….\u00a0 I\u2019ll give my recommendation and everyone can decide whether they want to take that advice or not.\u00a0 I promise I won\u2019t be offended if you disagree.<\/p>\n

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What type of fuel?<\/p>\n

I recommend gels.\u00a0 Period.\u00a0 There are issues\/problems\/complications with all other types of fuel when considering what our group is trying to achieve.\u00a0 Again, this would be different if we were not beginner runners who\u2019s aim it is to finish a half-marathon.\u00a0 If you chose to use a different fuel source, I recommend taking in an equivalent amount of carbs at the same time that everyone else is doing their gel.\u00a0 For example, if you are going to use shot-blocks or sport-beans, you need to take in the equivalent of a gel within a few minutes (not just eating a shot-block every now and then).\u00a0 The body responds differently to periodic fuel injections (snacking on sport-beans) than a one-off significant fuel injection (ie., a gel).\u00a0 For what we are trying to achieve, a one-off injection has less of a chance of disturbing the body\u2019s fuel sourcing system.\u00a0 We want the body to fuel primarily with fat for this half-marathon.\u00a0 Once you have one half-marathon under your belt, then you can decide to push the pace (or distance) and you will have different fuel requirements.\u00a0 Remember to drink 50-100ml of water after doing most gels.\u00a0 There are a few gels that don\u2019t require water.\u00a0 The downsides of those types of gels is that they are bulkier and I\u2019ve seen quite a few women throw them up (which is kind of unpleasant but more importantly, you lose the carbs you just took in).<\/p>\n

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When to fuel?<\/p>\n

For our three remaining long runs and the race, I recommend doing a gel between 70-80 minutes (of running time).\u00a0 I\u2019m sure you\u2019ve noticed that some runners are needing a gel earlier and some later.\u00a0 This window will give everyone fuel before you reach meltdown!\u00a0 On race-day, I will recommend that everyone do a second gel at 1:55-2:10.\u00a0 It is a really bad idea to do gels\/sport-beans\/shot-blocks before the race or before 70 minutes in the race.\u00a0 It is also a bad idea to do gels closer together than 35 minutes (again, these guidelines are for us as beginner runners).\u00a0 These guidelines will keep us safe and best prepared for the distance.<\/p>\n

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Please let any of your coaches know if you have any questions\/concerns.\u00a0<\/p>\n

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See you on Thursday!<\/p>\n

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Syma<\/p>\n<\/p><\/div>\n

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Beginner Note 23 February 2014<\/p>\n<\/p><\/div>\n<\/p><\/div>\n

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Sunday, February 23, 2014<\/p>\n<\/p><\/div>\n<\/p><\/div>\n

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\u00a0 \u00a0 Dear Beginner runners, \u00a0 I hope you all enjoyed your break and ‘recovery week’.\u00a0 We are now 5 weeks away from the race!\u00a0 We have 3 more long runs – this week’s run for 1 hour 50 minutes, then a 2 hour run to Canary Wharf, and a 2 hour 10 minute run … Continue reading 23 Beginner Note 23 February 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-1411","post","type-post","status-publish","format-standard","hentry","category-beginners","without-featured-image"],"yoast_head":"\n23 Beginner Note 23 February 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\/02\/23\/23_beginner_note_23_february_2014-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"23 Beginner Note 23 February 2014 - 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