{"id":1722,"date":"2017-01-08T14:03:03","date_gmt":"2017-01-08T14:03:03","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/?p=1722"},"modified":"2017-02-05T14:05:24","modified_gmt":"2017-02-05T14:05:24","slug":"2016-17-beginners-week-20","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2017\/01\/08\/2016-17-beginners-week-20\/","title":{"rendered":"2016-17 Beginners Week 20"},"content":{"rendered":"<div class=\"\">HI everyone,<\/div>\n<div class=\"\">\n<p class=\"\">What a fun evening it was on Thursday! \u00a0So nice to see everyone out and not in hats and ponytails! \u00a0And well done to jumping right back into the routine for Thursdays run. \u00a0You are such a strong group, and we love how you motivated each other over the break through WhatsApp.<\/p>\n<div class=\"\">OK &#8211; first, Tamar noticed that the day we are scheduled to to the Canary Wharf run is a parent-teacher conference day for the middle and high schools. \u00a0Given that this is a big milestone run (plus a FUN milestone because we celebrate with breakfast burritos and margaritas), we would like to see if you all could do the run on Wednesday instead. \u00a0We considered doing it on Tuesday but having only 5 days between long runs is not good and two coaches are not available. \u00a0<b class=\"\">Please let me know if you can arrange your schedules so you can do it on Wednesday 1 March.<\/b><\/div>\n<div class=\"\"><\/div>\n<div class=\"\">Next, a few reminders:<\/div>\n<div class=\"\"><\/div>\n<div class=\"\">\n<ul class=\"ecxMailOutline\">\n<li class=\"\">You should be running 3 times per week now<\/li>\n<li class=\"\">The Tuesday run should be about 45 minutes and the weekend run should be about 30 minutes (Tuesday runs will get longer in a few weeks, but not yet)<\/li>\n<li class=\"\">It is OK to break up into smaller pace groups on your weekend and Tuesday runs but it is normal for pace groups to ebb and flow from week to week<\/li>\n<li class=\"\">Bring water for the Thursday runs<\/li>\n<li class=\"\">Eat something before the Thursday runs<\/li>\n<li class=\"\">The Thursday run is SLOW<\/li>\n<\/ul>\n<\/div>\n<div class=\"\"><strong class=\"\">Training<\/strong><\/div>\n<div class=\"\">We cannot emphasize enough that the way to build up to the half is to just put in the time and miles. \u00a0Also, it is important to understand that the pace groups will continue to morph throughout our training and that is completely normal. \u00a0Some days you feel like you want to be towards the front, sometimes you feel like it\u2019s just not your day and you\u2019re slower. \u00a0This happens in the M\/W\/F group, too. \u00a0We have lots of time and as you know, it\u2019s about finishing and feeling good about it, not about how fast you can go. \u00a0Save that for next year. \u00a0Also, as we run for longer times on Thursdays, we will continue to make you run more slowly than you might otherwise. \u00a0Running slowly builds your body and muscles in a different way. \u00a0I will send our founder, Paula\u2019s, lengthy description of that next week.<\/div>\n<div class=\"\"><\/div>\n<div class=\"\"><strong class=\"\">Water and Nutrition<\/strong><\/div>\n<div class=\"\">As our runs get longer, you will want water along to hydrate. \u00a0It will make you feel better on the run and will help your body recover faster. \u00a0Also, please please eat something, just a little something, before our Thursday runs. \u00a0We don\u2019t want you feeling faint from lack of energy. \u00a0Maybe some yogurt or a banana \u2013 just a little something for your body to use to fuel you. \u00a0As our runs get longer in a few weeks, we will talk to you about fueling for much longer runs and during the race, but we\u2019re not ready for that yet.<\/div>\n<div class=\"\"><\/div>\n<\/div>\n<div class=\"\"><b class=\"\">This week\u2019s route:<\/b><\/div>\n<div class=\"\">Start out on Circus Rd to Hall Rd. \u00a0Just past Randolph Ave, go left onto Warrington Crescent and at the Warwick Ave tube, turn right onto Clifton Villas. \u00a0Left onto Blomfield Rd and then right onto Westbourne Terrace Rd over the canal and under the Westway to Westbourne Bridge\/Westbourne Terrace. \u00a0Keep right onto Sussex Gardens to Lancaster Terrace. \u00a0Enter Hyde Park at the Italian Gardens and run so the fountains are on your left. \u00a0Keep to the path closest to the water, run under the bridge and hook around to the right at the Princess Diana Memorial Fountain to go up to the road. \u00a0Turn right to run across the bridge and go diagonally across the park to Speakers Corner. \u00a0Turn right and then left past the Animals in War Memorial. \u00a0Cross Park Lane and turn left at the next street, Park St. \u00a0Run up this street as it becomes Gloucester Rd and turn left when it ends at Park Rd. \u00a0Run up Park Rd to St John\u2019s Wood High St and Starbucks.<\/div>\n<div class=\"\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1723\" src=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2017\/02\/BegHydeParkviaPaddington.png\" alt=\"\" width=\"443\" height=\"599\" srcset=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2017\/02\/BegHydeParkviaPaddington.png 443w, https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2017\/02\/BegHydeParkviaPaddington-222x300.png 222w, https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2017\/02\/BegHydeParkviaPaddington-281x380.png 281w\" sizes=\"auto, (max-width: 443px) 100vw, 443px\" \/><\/div>\n","protected":false},"excerpt":{"rendered":"<p>HI everyone, What a fun evening it was on Thursday! \u00a0So nice to see everyone out and not in hats and ponytails! \u00a0And well done to jumping right back into the routine for Thursdays run. \u00a0You are such a strong group, and we love how you motivated each other over the break through WhatsApp. OK &hellip; <a href=\"https:\/\/womenrunningtheworld.com\/beginners\/2017\/01\/08\/2016-17-beginners-week-20\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">2016-17 Beginners Week 20<\/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-1722","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>2016-17 Beginners Week 20 - Beginners<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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