{"id":1417,"date":"2014-04-01T23:49:27","date_gmt":"2014-04-01T23:49:27","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/2016\/03\/20\/1_beginner_note_1_april_2014-2\/"},"modified":"2016-03-20T23:50:28","modified_gmt":"2016-03-20T23:50:28","slug":"1_beginner_note_1_april_2014-2","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2014\/04\/01\/1_beginner_note_1_april_2014-2\/","title":{"rendered":"1 Beginner Note 1 April 2014"},"content":{"rendered":"
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Dear Runners,<\/p>\n

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\u00a0Well done\u00a0for an absolutely amazing job this weekend – each and every one of you\u00a0made all of us coaches \u00a0really proud.\u00a0 This was not an easy race – it was sunny, and so warm and\u00a0it was very hilly (far more than we expected – the race website smoothed out the hill profile so that it didn’t look as bad as it actually was).\u00a0 I want to share with you what Sunny Brenneman,\u00a0one of our experienced runners told me after I came\u00a0through the finish line\u00a0–\u00a0she said that what got\u00a0her through the race was the thought of you\u00a0beginners tackling this course.\u00a0 She has been running marathons, and half marathons for countless years, and\u00a0told me\u00a0said this was the slowest half she has ever run.\u00a0 That should give you some kind of idea of how hard it was.\u00a0 In spite of that, every one of you finished, most of you ran alone, some with injuries, and yet you ploughed through.\u00a0 Thank you for making our job so rewarding.\u00a0\u00a0We have really enjoyed getting to know you over the past few months, and hope you come out and run with us (I promise you we will take care of you those first few times, until you realise that you run as well as or better than those in the MWF groups!<\/p>\n

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From now until the summer, the\u00a0groups may often mix and run together – the runs will be fun, laid back and non competitive,\u00a0especially as we do not have anyone training for the marathon this year.\u00a0 You could run together on Tuesday\/Thursdays for a bit if you prefer, and perhaps join the MWF\u00a0groups later on, or start right\u00a0away (there is a short 4 mile run tomorrow and a 6 mile run on Friday before the holiday).\u00a0\u00a0Just a word of advice from last year’s beginner group – don’t leave it too long before you join the MWF groups.\u00a0 It would be ideal if you made the transition right after this upcoming break.\u00a0 The ex beginners said that it was very intimidating to join in September, and they would have been much better off joining right after the race.\u00a0<\/p>\n

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\u00a0 If you need to know where you would fit in best, please don’t hesitate to ask.\u00a0 Bear in mind that Bonnie, Betsy and I will be running in the groups that most of you will be joining, and we will happily help you adjust.\u00a0 Something else to think about is what is your next goal – do you want to maintain fitness, go for a faster half marathon time, shoot for a full marathon, try some shorter races or retire from running.\u00a0 I sincerely hope you don’t choose this last option – you have come too far and worked too hard!\u00a0 To maintain your fitness, you should continue to run 3 times a week – two 45-60 minute runs, and one slightly shorter one.\u00a0 If you want to get faster, you should make your shorter run a tempo one, where you would start off with a warm up jog for 5 minutes, pick up your pace for 20 – 25 minutes, then go back down to a comfortable pace for the last 5 minutes.\u00a0 During the ‘tempo’ phase, you should not be able to carry a conversation – maybe yes\/no answers, but nothing much more.\u00a0 I know a few of you have signed up for some shorter races, which is really a great way to ensure you keep running.\u00a0 I will be signing up for the Nike 10k that Tammie told us about, and may do some of the Regents Park runs on Saturdays too.<\/p>\n

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Finally, thank you all so much for the Cowshed gift card, what an absolute treat!\u00a0 I am looking forward to getting my beauty fix!<\/p>\n

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I hope to see you out there running really soon,<\/p>\n

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

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What a race!<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n

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Beginner Note 1 April 2014<\/p>\n<\/p><\/div>\n<\/p><\/div>\n

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Tuesday, April 1, 2014<\/p>\n<\/p><\/div>\n<\/p><\/div>\n

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\u00a0 \u00a0 Dear Runners, \u00a0 \u00a0Well done\u00a0for an absolutely amazing job this weekend – each and every one of you\u00a0made all of us coaches \u00a0really proud.\u00a0 This was not an easy race – it was sunny, and so warm and\u00a0it was very hilly (far more than we expected – the race website smoothed out the … Continue reading 1 Beginner Note 1 April 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-1417","post","type-post","status-publish","format-standard","hentry","category-beginners","without-featured-image"],"yoast_head":"\n1 Beginner Note 1 April 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\/04\/01\/1_beginner_note_1_april_2014-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"1 Beginner Note 1 April 2014 - Beginners\" \/>\n<meta property=\"og:description\" content=\"\u00a0 \u00a0 Dear Runners, \u00a0 \u00a0Well done\u00a0for an absolutely amazing job this weekend – each and every one of you\u00a0made all of us coaches \u00a0really proud.\u00a0 This was not an easy race – it was sunny, and so warm and\u00a0it was very hilly (far more than we expected – the race website smoothed out the … Continue reading 1 Beginner Note 1 April 2014\" \/>\n<meta property=\"og:url\" content=\"https:\/\/womenrunningtheworld.com\/beginners\/2014\/04\/01\/1_beginner_note_1_april_2014-2\/\" \/>\n<meta property=\"og:site_name\" content=\"Beginners\" \/>\n<meta property=\"article:published_time\" content=\"2014-04-01T23:49:27+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-03-20T23:50:28+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/03\/shapeimage_1-26.png\" \/>\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=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2014\/04\/01\/1_beginner_note_1_april_2014-2\/\",\"url\":\"https:\/\/womenrunningtheworld.com\/beginners\/2014\/04\/01\/1_beginner_note_1_april_2014-2\/\",\"name\":\"1 Beginner Note 1 April 2014 - 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