{"id":1735,"date":"2017-02-05T14:14:59","date_gmt":"2017-02-05T14:14:59","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/?p=1735"},"modified":"2017-02-05T14:14:59","modified_gmt":"2017-02-05T14:14:59","slug":"2016-17-beginners-week-24","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2017\/02\/05\/2016-17-beginners-week-24\/","title":{"rendered":"2016-17 Beginners Week 24"},"content":{"rendered":"<p>Hello Amazing Beginners!<br class=\"\" \/>As I start to write this, you are just finishing the winter 10K. \u00a0It looks like the weather was kind to you &#8211; cool, no rain. \u00a0I hope you all had fun and got to experience what being in an\u00a0adrenalin-fueled crowd is like. \u00a0We can\u2019t wait to hear all about it on Thursday!<br class=\"\" \/><br class=\"\" \/>This email is going to be a bit long &#8211; sorry &#8211; so please bear with me and read as much as you can.<br class=\"\" \/><br class=\"\" \/><b class=\"\">New Shoes?<\/b><br class=\"\" \/>If you are feeling like your shoes are getting old, NOW is the time to replace them. \u00a0You want to be able to fully break them in before the race. \u00a0Don\u2019t feel that you have to get\u00a0new shoes &#8211; if you are feeling good in yours, it\u2019s fine. \u00a0You just don\u2019t want to get new ones a week or two before the race. \u00a0When I get new shoes, I generally run a shorter run in\u00a0them first just to make sure they don\u2019t give me any problems. \u00a0I\u2019ve definitely had shoes in the past that throw me off a little and cause some niggles. \u00a0They always break in, but it\u00a0takes time and you want to make sure they are fully broken in by the race.<br class=\"\" \/><br class=\"\" \/><b class=\"\">Tuesday\u2019s Run<\/b><br class=\"\" \/>I know Tamar has already told you but take it easy on this Tuesday\u2019s run. \u00a0You will want to get out there, but run for just 30 minutes and run SLOWLY! \u00a0The purpose of\u00a0Tuesday\u2019s run is to just get your legs moving a bit. \u00a0You have a long run on Thursday and with today\u2019s race, you don\u2019t want to push your muscles too much.<br class=\"\" \/><br class=\"\" \/><b class=\"\">Next week &#8211; ASL break week<\/b><br class=\"\" \/>Next week is a rest week to let your body recover from the work it has been doing to build up your muscles. \u00a0The schedule has you running 60 minutes on Thursday. \u00a0You\u2019re also supposed to now be running 60 minutes on Tuesday. \u00a0If you can\u2019t run because\u00a0you\u2019re off on a ski slope, it\u2019s OK. \u00a0But if you can, try to get a least a couple of runs in even if only for 30 minutes. \u00a0I will be here over break and would be happy to run with anyone who would like to on\u00a0Thursday &#8211; just let me know.<br class=\"\" \/><br class=\"\" \/><b class=\"\">This week &#8211; gels!<\/b><br class=\"\" \/>This week we are going to try gels on the run. \u00a0Gels are basically carbohydrates to give you body some extra fuel during the race. \u00a0For the most part, we train in a way to\u00a0teach our body to use fat as a fuel. \u00a0Fat is easier to access as an energy source and requires less fine-tuning in terms of timing carb intake during exercise. \u00a0Our bodies have\u00a0about 1000-1200 \u201ceasy access\u201d calories available which will get most ladies about 10-11 miles (depending on their weight and fitness level). \u00a0After that we will use gels (carbs)\u00a0to fuel that last 2-3 miles of the half-marathon. \u00a0We, your coaches, will tell you when you should take the gel. \u00a0We will plan to use them on our longer runs going forward so we\u00a0get used to taking them \u2013 we don\u2019t want anything \u201cnew\u201d on race day to throw us off! \u00a0On Thursday, we will bring a bunch of gels that you can sample. \u00a0You can try different\u00a0flavors and brands and decide what you like (it may be helpful to keep the packet if you like it so you remember it). \u00a0Then you can buy some either online or at running stores.\u00a0\u00a0In general, gels don\u2019t taste great but they will either give you a boost after about 6 \u2013 8 minutes or, if you\u2019re like me, they will keep you from losing energy.<br class=\"\" \/>Some of the gels we have are called isotonic and have more liquid so you may not need water with them. \u00a0Others are more like the consistency of jam and you\u2019ll want water to\u00a0wash it down. \u00a0So please please bring your water with you.<br class=\"\" \/><br class=\"\" \/>Places to buy gels:<br class=\"\" \/>Runners Need stores or\u00a0<a class=\"\" href=\"http:\/\/runnersneed.com\/\">runnersneed.com<\/a>\u00a0(individual GU, SIS, TORQ, Shot Bloks, sport jelly beans)<br class=\"\" \/><a class=\"\" href=\"http:\/\/sweatshop.co.uk\/\">sweatshop.co.uk<\/a>\u00a0\u00a0(you can buy individual GU gels here)<br class=\"\" \/><a class=\"\" href=\"http:\/\/amazon.co.uk\/\">amazon.co.uk<\/a>\u00a0\u00a0(may only be available in boxes but you could share with others in the group)<br class=\"\" \/><a class=\"\" href=\"http:\/\/wiggle.co.uk\/\">wiggle.co.uk<\/a><\/p>\n<div class=\"\">Ocado (Clif Shot Bloks, SIS isotonic gels)<br class=\"\" \/><br class=\"\" \/><br class=\"\" \/><\/div>\n<div class=\"\"><b class=\"\">Route this week<\/b><\/div>\n<div class=\"\">We were originally scheduled to do Big Ben and Back this week but given how far you all went last week for 90 minutes, we need a slightly longer route just to keep up with you! \u00a0We are doing a modified Notting Hill route that takes us east along the canal to Ladbroke Grove. \u00a0Turn left on Elgin Crescent. \u00a0At the end, turn right onto Ledbury Rd. \u00a0Run 2 blocks and turn left on Westbourne Grove. \u00a0Turn right on Inverness Terrace (just after Queensway), cross Bayswater Rd and enter Hyde Park. \u00a0Turn left in the park and run to Speakers Corner and then around to the Animals in War memorial. \u00a0Head home the usual way. \u00a0If there is still time remaining when you get to Regent\u2019s Park, turn into the park at the mosque and head in past the boats, over the wooden bridge and then left to head out at the Charlbert Rd exit.<\/div>\n<div class=\"\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1736\" src=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2017\/02\/NottingHill9mi.png\" alt=\"\" width=\"640\" height=\"453\" srcset=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2017\/02\/NottingHill9mi.png 640w, https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2017\/02\/NottingHill9mi-300x212.png 300w, https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2017\/02\/NottingHill9mi-537x380.png 537w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Hello Amazing Beginners!As I start to write this, you are just finishing the winter 10K. \u00a0It looks like the weather was kind to you &#8211; cool, no rain. \u00a0I hope you all had fun and got to experience what being in an\u00a0adrenalin-fueled crowd is like. \u00a0We can\u2019t wait to hear all about it on Thursday!This &hellip; <a href=\"https:\/\/womenrunningtheworld.com\/beginners\/2017\/02\/05\/2016-17-beginners-week-24\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">2016-17 Beginners Week 24<\/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-1735","post","type-post","status-publish","format-standard","hentry","category-beginners","without-featured-image"],"yoast_head":"<!-- This site is optimized with the 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