{"id":1514,"date":"2015-02-07T23:55:00","date_gmt":"2015-02-07T23:55:00","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/2016\/03\/20\/7_beginner_note_7_feb_2015-2\/"},"modified":"2016-03-20T23:56:05","modified_gmt":"2016-03-20T23:56:05","slug":"7_beginner_note_7_feb_2015-2","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2015\/02\/07\/7_beginner_note_7_feb_2015-2\/","title":{"rendered":"7 Beginner Note 7 Feb 2015"},"content":{"rendered":"
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Hello ladies! \u00a0Wow! \u00a0You did 80 minutes last week and are about to embark on 90 this week. \u00a0You are incredible! \u00a0We are so excited for all of you. \u00a0Thanks to Vicky and all our coaches for making it possible to do two long runs last week. \u00a0This week we have a beautiful route as described below…<\/p>\n

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The route is named “Sloan Sq, Westminster, Green Park” in the WRW Map My Run account. \u00a0It is a little over 7 miles…. run to Hyde Park, down Sloane Street to the Embankment, along the river, past Westminster to end at Green Park. \u00a0
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Please remember your Oyster cards as we will take the tube home from Green Park.
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A few of you have been asking about gels. \u00a0Attached please find the gel information from Jane and the WRW website. \u00a0If you have any questions, please ask any of the coaches.<\/p>\n

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ENERGY GELS for training and the race
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Looking ahead to our longest training runs, it is time to start to think about what type of gel or fueling you’ll use during the race.\u00a0 Fueling is different for each runner but I’ll give you some of Paula’s general guidelines.\u00a0 The rule of thumb is that after about 80-90 minutes of running you’ll have used up natural fuel sources and you’ll need to top up the tank with something. \u00a0(That is based on our type of running, if someone is running a marathon at a 6 min\/mile pace, their fueling needs will be different!) \u00a0Most of the women in the group use some sort of sports gel.\u00a0 If you have never used a sports gel before it is crucial that you try it out during some of our long training runs.\u00a0 The gels are very concentrated so a brand that might work well for one person could make another person feel sick.\u00a0 Below are some recommendations from members of the group.\u00a0 It is worth stocking up now so you’ll have them for our longest runs.\u00a0 You can go to a Runner’s Need store or order them on the internet.\u00a0 Amazon also has a good stock. \u00a0(If you have some leftovers at home, make sure to check the expiration date because they don’t last forever.)<\/p>\n

Amy – GU Energy, Tri-Berry<\/p>\n

Syma – TORQ, Forest Fruits<\/p>\n

Jane – GU Roctane (has caffeine), Blueberry Pomegranate<\/p>\n

Vicky – Clif Shot Bloks, Berry or Orange<\/p>\n

We’ll review this again before our longest runs, but in general during a race you would take a gel somewhere between 7-8 miles and then don’t take another one for 35-45 mins. \u00a0(Don’t be tempted to take more than one gel in 30 mins! – you’ll need to keep an eye on your watch.) \u00a0If you don’t want to get into too much of the science of it all, Paula recommends that you take a gel at 8 miles during the race if you’re running at a medium pace for you (not as compared to anyone else) or 7 miles if you’re running fast for you.\u00a0 For me, during training, I will take a gel around 7-8 mile mark of a 10-mile run.\u00a0 Even if I don’t feel that I desperately need it at that point, it helps me feel better at the end of run, and helps me practice taking a gel.\u00a0 If you are interested in learning more about fueling, gels and the different brands, CLICK HERE<\/a> to read Paula’s full note.<\/p>\n

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Enjoy the weekend and we will see you Thursday!<\/p>\n

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Meg and Vicky<\/p>\n<\/p><\/div>\n

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Ria on the snowy path in Hyde Park last week<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n

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Beginner Note 7 Feb 2015<\/p>\n<\/p><\/div>\n<\/p><\/div>\n

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Saturday, February 7, 2015<\/p>\n<\/p><\/div>\n<\/p><\/div>\n

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\u00a0 \u00a0 Hello ladies! \u00a0Wow! \u00a0You did 80 minutes last week and are about to embark on 90 this week. \u00a0You are incredible! \u00a0We are so excited for all of you. \u00a0Thanks to Vicky and all our coaches for making it possible to do two long runs last week. \u00a0This week we have a beautiful … Continue reading 7 Beginner Note 7 Feb 2015<\/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-1514","post","type-post","status-publish","format-standard","hentry","category-beginners","without-featured-image"],"yoast_head":"\n7 Beginner Note 7 Feb 2015 - 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\/2015\/02\/07\/7_beginner_note_7_feb_2015-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 Beginner Note 7 Feb 2015 - 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