{"id":1673,"date":"2016-11-05T15:14:15","date_gmt":"2016-11-05T15:14:15","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/?p=1673"},"modified":"2016-11-06T15:25:32","modified_gmt":"2016-11-06T15:25:32","slug":"2016-17-beginners-week-11","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2016\/11\/05\/2016-17-beginners-week-11\/","title":{"rendered":"2016-17 Beginners Week 11"},"content":{"rendered":"
Hi everyone,<\/span><\/div>\n
\u00a0<\/span><\/div>\n
Well done this week! \u00a0<\/span>That was a big jump up in time \u2013 going from 7 minute to 10 minute segments. \u00a0That\u2019s HUGE! \u00a0I know it was hard, but you did it! \u00a0(and then throwing in an extra 5 minutes at the end\u2026) \u00a0This week we will increase our intervals up to 12 minutes. \u00a0If you hadn\u2019t noticed, we are increasing our time faster now so it is so important to make sure you are getting at least the Tues\/Thurs (or substitute days) in and it will be much easier on you if you are doing that third run on the weekend. \u00a0It will be easy to suddenly feel like you\u2019re falling behind and we don\u2019t want that to happen!<\/span><\/span><\/div>\n
<\/div>\n
Some of you may be away for ISSTs (the high school end of the season sports tournaments for those of you without ASL high schoolers) this week so just try to get the run in when you can. \u00a0Jane will be away but the other coaches will be there on Thursday.<\/div>\n
<\/div>\n
Don\u2019t forget to keep it SLOW on Tuesdays. \u00a0You can get an app for your phone – I recommend MapMyRun or RunKeeper – that will track how fast you are running. \u00a0You should be running between a 12:30 and 13:00 minute mile at the most (and it is completely fine to be slower). \u00a0I would recommend that one person be in charge of the timing for Tuesdays (I know Tamar usually does this) and another person keep track of the speed. \u00a0You should pause the app when you walk so you\u2019re accurately timing the run portion. \u00a0For your weekend run, it\u2019s OK to go a bit faster because it\u2019s for a shorter time and distance. \u00a0But don\u2019t kill yourselves!<\/div>\n
<\/div>\n
Also, Tuesday is the SJWWC holiday boutique (just putting a little plug in here for it). \u00a0It is totally fine to come directly after the run but bring your credit card!<\/div>\n
<\/div>\n
Finally, there have been a few emails from Jane regarding WRW business:<\/div>\n
1) \u00a0The race hotel website is saying that there are no rooms left but it is a technical issue – we have more rooms reserved than have been booked so far. \u00a0We will get it straightened out ASAP and let you know when it\u2019s re-open for booking. \u00a0I know several of you have already emailed to let us know you\u2019re planning to book.<\/div>\n
2) \u00a0We are taking orders for WRW clothing. \u00a0This is completely optional but\u00a0your order MUST be in by 5 pm on Thursday<\/b>. \u00a0We don\u2019t buy extras and we\u2019ve had people be disappointed in the past so don\u2019t delay if you want to order something. \u00a0From a sizing perspective, I get a small in the short-sleeve shirt and I\u2019m ordering a medium in the half-zip.<\/div>\n
<\/div>\n
\n
This week for the route, we are going to Notting Hill via Elgin Avenue in Maida Vale. \u00a0See you Thursday if not before!<\/div>\n
\n
\"Beginner

Beginner Week 11<\/p><\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Hi everyone, \u00a0 Well done this week! \u00a0That was a big jump up in time \u2013 going from 7 minute to 10 minute segments. \u00a0That\u2019s HUGE! \u00a0I know it was hard, but you did it! \u00a0(and then throwing in an extra 5 minutes at the end\u2026) \u00a0This week we will increase our intervals up to … Continue reading 2016-17 Beginners Week 11<\/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-1673","post","type-post","status-publish","format-standard","hentry","category-beginners","without-featured-image"],"yoast_head":"\n2016-17 Beginners Week 11 - 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\/2016\/11\/05\/2016-17-beginners-week-11\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"2016-17 Beginners Week 11 - Beginners\" \/>\n<meta property=\"og:description\" content=\"Hi everyone, \u00a0 Well done this week! \u00a0That was a big jump up in time \u2013 going from 7 minute to 10 minute segments. \u00a0That\u2019s HUGE! \u00a0I know it was hard, but you did it! \u00a0(and then throwing in an extra 5 minutes at the end\u2026) \u00a0This week we will increase our intervals up to … Continue reading 2016-17 Beginners Week 11\" \/>\n<meta property=\"og:url\" content=\"https:\/\/womenrunningtheworld.com\/beginners\/2016\/11\/05\/2016-17-beginners-week-11\/\" \/>\n<meta property=\"og:site_name\" content=\"Beginners\" \/>\n<meta property=\"article:published_time\" content=\"2016-11-05T15:14:15+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-11-06T15:25:32+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/11\/Screen-Shot-2015-11-16-at-8.27.57-PM.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\/2016\/11\/05\/2016-17-beginners-week-11\/\",\"url\":\"https:\/\/womenrunningtheworld.com\/beginners\/2016\/11\/05\/2016-17-beginners-week-11\/\",\"name\":\"2016-17 Beginners Week 11 - 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