{"id":1739,"date":"2011-11-04T14:34:32","date_gmt":"2011-11-04T14:34:32","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/?p=1739"},"modified":"2017-02-05T14:36:22","modified_gmt":"2017-02-05T14:36:22","slug":"beginner-running-group-4-november-2011","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2011\/11\/04\/beginner-running-group-4-november-2011\/","title":{"rendered":"Beginner Running Group 4 November 2011"},"content":{"rendered":"<p>Hello Uber-runners!<\/p>\n<div>Well, that was quite a run to Whole Foods this week. \u00a0We make a fabulous team! \u00a0I know it&#8217;s not easy &#8211; learning to run is challenging, but think of where you&#8217;ve come from. \u00a0Remember running 60 seconds those first weeks and we all thought we were going to die. \u00a0Then two minutes&#8230;. well, it might as well have been a lifetime. \u00a0We&#8217;re putting in an hour now &#8211; it&#8217;s amazing what you&#8217;re doing. \u00a0We are at a critical point in our training where the routine begins to change&#8230; so I&#8217;ll just jump right in and start explaining.<\/div>\n<div>\n<ul>\n<li><i><b>3 runs a week?<\/b><\/i>\u00a0\u00a0If you are aiming to do the half-marathon in the spring, you might consider adding a third run each week. \u00a0It is not required. \u00a0You can complete the half-marathon distance running twice a week, but it will make the race a lot easier if you can get in a third run at least from time to time. \u00a0Let&#8217;s be clear &#8211; it&#8217;s never easy running 13.1 miles, but the more miles you&#8217;ve put in, the more comfortable your body will be running that distance.<\/li>\n<li><i><b>Varying each run<\/b><\/i>\u00a0&#8211; This is the good news&#8230;.. We have progressed to the point where our runs\/routes will begin to vary. \u00a0Next Tuesday (or whichever day you are doing your second run) will be the last time that you will be asked to simply repeat the route we did together the previous Thursday. \u00a0So next Tuesday, many of you may decide to run to Whole Foods which is great. \u00a0After next week, you will be doing one long run with myself, Syma, Bonnie and Becky on Thursdays, one medium run and if you want a third weekly run, you will do a short run. \u00a0The medium run (beginning Tuesday, 15 Nov) will be 45 minutes total exercise time. \u00a0Feel free to break that up into whatever intervals you are comfortable with. \u00a0If you&#8217;re not sure where to start, you could try doing a 5 minute warm-up walk followed by three 12 minute jogging intervals separated by 2 minute walking breaks. \u00a0The third run (if you do one) should be 30-35 minutes total exercise time. \u00a0This also can be broken down into whatever length intervals make you happy. \u00a0A place to start may be&#8230;. \u00a05 minute warm-up walk followed by three 8-9 minute intervals separated by 2 minute walks. \u00a0Particularly for this 30-35 minute session, some of you may be interested in doing a walking warm-up then just jogging slowly until you feel you need a break. \u00a0Then walk for a couple of minutes and jog some more until you reach the 30-35 minute total time. \u00a0If you want to try that, could I offer a couple of tips? \u00a0First of all, run SLOW, like what we do on Thursdays. \u00a0Second, don&#8217;t look at your watch. \u00a0Do your 5 min warm-up then start jogging. \u00a0Look around, watch the people on the streets or in the park, think about anything but running, notice the yellow\/gold\/red leaves, make a grocery list in your mind, think about what book you want to read next or where you want to go on holiday&#8230;. \u00a0anything but running. \u00a0When you&#8217;ve had enough, then check your watch to see how much time you did, take a walking break and carry on. \u00a0You may just amaze yourself. \u00a0On these additional runs, go wherever you want. \u00a0You know how to get to Hyde Park now, Regent&#8217;s Park is right there, and access to the canal is super easy. \u00a0I&#8217;ll help you come up with some other ideas if those routes get boring.<\/li>\n<li><b><i>Consistent Training<\/i><\/b>\u00a0&#8211; You know me well enough by now to know I am ever-encouraging and always trying to put a positive spin on things. \u00a0For just a minute here I&#8217;m going to be a little bit more tough. \u00a0These Thursday long runs are getting more and more important. \u00a0If there is any way you can get there, please join us. \u00a0I know some of you have things you have committed to ages ago and I get it. \u00a0I understand. \u00a0Until now it has not been a problem because we are simply repeating the Thursday run on the following Tuesday. \u00a0I&#8217;m not asking you to cancel travel plans or quit courses. \u00a0That&#8217;s not what I mean at all &#8211; we are all busy and there are always weeks here and there when we can&#8217;t run. \u00a0Not a problem! \u00a0The bottomline is this&#8230; \u00a0if you cannot make the majority of the Thursday runs, particularly in the new year, but truly even throughout December, it will be very difficult for you to contemplate doing a half-marathon. \u00a0I&#8217;m not trying to be mean or demanding, just realistic. \u00a0As our Thursday long run lengthens, you will want and need help, advice, pacing and someone to complain to. \u00a0We will be discussing fueling\/hydration and trying out different options in that regard. \u00a0Those are things we need to learn\/practice together &#8211; it&#8217;s not the same as reading it in an email. \u00a0The other one or two runs each week are much, much less important. \u00a0That&#8217;s the end of that speech&#8230;.. back to nice Paula&#8230;..<\/li>\n<li><i><b>What&#8217;s your pace?<\/b><\/i>\u00a0\u00a0We are beginning to settle into pace groups. \u00a0This is natural and is not a reflection of your fitness level. \u00a0We need to each find the pace that feels comfortable. \u00a0Some of you have longer strides, some take smaller steps, some of you have long legs, some of you are tiny and have to take two steps to every one stride of a taller runner. \u00a0It&#8217;s not only down to height &#8211; some tall people have a natural up and down movement with less forward propulsion. \u00a0Most runners say that if they are asked to adjust their natural pace, things start hurting so it is important to find your natural speed. \u00a0We need to start thinking about where in the group you are pace-wise. \u00a0For the race, we will divide ourselves up based on these training paces so everyone will have a group and a trainer to run with. \u00a0During our training runs start trying to identify others in the group who are running your pace. \u00a0Who do you seem to naturally fall in sync with? \u00a0You probably have noticed that we don&#8217;t talk about pace in terms of numbers or precise times in this group. \u00a0It&#8217;s not important to have a specific number &#8211; it is important to know what feels comfortable to you&#8230;. not too fast, not too slow, but just right!<\/li>\n<li><b><i>Hydration<\/i><\/b>\u00a0&#8211; As our runs get longer, we need to start taking in fluids while we&#8217;re running. \u00a0Hydration requirements vary vastly from runner to runner, but experts suggest targeting about 500ml of fluid for each hour of exercise. \u00a0Our needs are probably less than that as we are operating at a lower intensity level doing long distance training. \u00a0Let&#8217;s chat about this sometime while we&#8217;re running &#8211; I can help you determine what your requirements may be. \u00a0You may consider buying a belt that holds little bottles, a tiny camelback (one that sits very high up on your back), or one of those bottles that slips over your hand. \u00a0I wouldn&#8217;t recommend a large backpack like what I run with &#8211; it changes your gait. \u00a0This need to carry water applies only to your weekly long run. \u00a0You are fine running 30-45 minutes if you drink before and after your session.<\/li>\n<li><i><b>Next week&#8217;s route<\/b><\/i>\u00a0&#8211; On Thursday we will run out the canal east to Islington then cut down Farringdon Road ending up at Holborn tube station. \u00a0I wanted to make sure you know how to run the canal east past Camden as it&#8217;s a great option for some of your medium runs. \u00a0There is a Runners Need shop by the Holborn tube station so if you are interested we could go in there after coffee and see if they have hydration belts and\/or camelbacks.<\/li>\n<\/ul>\n<div>I can&#8217;t tell you how pleased I am with our training. \u00a0This is the strongest beginner group I&#8217;ve ever had (let&#8217;s keep that between ourselves or previous beginner groups will get their feelings hurt!!!). \u00a0I understand that you have no point of reference, so you have no idea how well you are doing. \u00a0We&#8217;re running 4 miles now, over and over again. \u00a0I know it&#8217;s not easy, but you are doing it. \u00a0You have the worst of it behind you. \u00a0It&#8217;s A LOT harder going from 0 running minutes to 1 running minute, or from 1 to 2 minutes &#8211; those are difficult beyond belief. \u00a0In the next few weeks, we are transitioning into straight running, no designated walking breaks. \u00a0That may sound scary, but think about where we run. \u00a0Yesterday we only had one 10 minute interval when we really didn&#8217;t get a break (I don&#8217;t know&#8230; maybe you remember that one interval on the north side of Hyde Park when Sujatha was ready to take me down????). \u00a0So, even though I say we are running 50 or 60 minutes non-stop, there will be street crossings. \u00a0You will learn to pray for the little &#8220;red-man light&#8221;. \u00a0My message is that you can do this. \u00a0You have each other to lean on and Becky, Bonnie, Syma and myself to help out however we can.<\/div>\n<\/div>\n<div>Have a great weekend and I&#8217;ll look forward to seeing you next week,<\/div>\n<div>Happy Running,<\/div>\n<div>Paula<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Hello Uber-runners! Well, that was quite a run to Whole Foods this week. \u00a0We make a fabulous team! \u00a0I know it&#8217;s not easy &#8211; learning to run is challenging, but think of where you&#8217;ve come from. \u00a0Remember running 60 seconds those first weeks and we all thought we were going to die. \u00a0Then two minutes&#8230;. &hellip; <a href=\"https:\/\/womenrunningtheworld.com\/beginners\/2011\/11\/04\/beginner-running-group-4-november-2011\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">Beginner Running Group 4 November 2011<\/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-1739","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>Beginner Running Group 4 November 2011 - 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\/2011\/11\/04\/beginner-running-group-4-november-2011\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Beginner Running Group 4 November 2011 - Beginners\" \/>\n<meta property=\"og:description\" content=\"Hello Uber-runners! Well, that was quite a run to Whole Foods this week. \u00a0We make a fabulous team! \u00a0I know it&#8217;s not easy &#8211; learning to run is challenging, but think of where you&#8217;ve come from. \u00a0Remember running 60 seconds those first weeks and we all thought we were going to die. \u00a0Then two minutes&#8230;. &hellip; Continue reading Beginner Running Group 4 November 2011\" \/>\n<meta property=\"og:url\" content=\"https:\/\/womenrunningtheworld.com\/beginners\/2011\/11\/04\/beginner-running-group-4-november-2011\/\" \/>\n<meta property=\"og:site_name\" content=\"Beginners\" \/>\n<meta property=\"article:published_time\" content=\"2011-11-04T14:34:32+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-02-05T14:36:22+00:00\" \/>\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=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2011\/11\/04\/beginner-running-group-4-november-2011\/\",\"url\":\"https:\/\/womenrunningtheworld.com\/beginners\/2011\/11\/04\/beginner-running-group-4-november-2011\/\",\"name\":\"Beginner Running Group 4 November 2011 - Beginners\",\"isPartOf\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#website\"},\"datePublished\":\"2011-11-04T14:34:32+00:00\",\"dateModified\":\"2017-02-05T14:36:22+00:00\",\"author\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#\/schema\/person\/132aaf165fcf4d93461ee6435720310c\"},\"breadcrumb\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2011\/11\/04\/beginner-running-group-4-november-2011\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/womenrunningtheworld.com\/beginners\/2011\/11\/04\/beginner-running-group-4-november-2011\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2011\/11\/04\/beginner-running-group-4-november-2011\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/womenrunningtheworld.com\/beginners\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Beginner Running Group 4 November 2011\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#website\",\"url\":\"https:\/\/womenrunningtheworld.com\/beginners\/\",\"name\":\"Beginners\",\"description\":\"Learning to run one step at a time\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/womenrunningtheworld.com\/beginners\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#\/schema\/person\/132aaf165fcf4d93461ee6435720310c\",\"name\":\"wrwlondon\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/5dc4599ef5398e2fef1c490b4123a06fb36ed03f7b1b99eb56ffb5e05c143779?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/5dc4599ef5398e2fef1c490b4123a06fb36ed03f7b1b99eb56ffb5e05c143779?s=96&d=mm&r=g\",\"caption\":\"wrwlondon\"},\"url\":\"https:\/\/womenrunningtheworld.com\/beginners\/author\/wrwlondon\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Beginner Running Group 4 November 2011 - Beginners","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/womenrunningtheworld.com\/beginners\/2011\/11\/04\/beginner-running-group-4-november-2011\/","og_locale":"en_US","og_type":"article","og_title":"Beginner Running Group 4 November 2011 - Beginners","og_description":"Hello Uber-runners! Well, that was quite a run to Whole Foods this week. \u00a0We make a fabulous team! \u00a0I know it&#8217;s not easy &#8211; learning to run is challenging, but think of where you&#8217;ve come from. \u00a0Remember running 60 seconds those first weeks and we all thought we were going to die. \u00a0Then two minutes&#8230;. &hellip; Continue reading Beginner Running Group 4 November 2011","og_url":"https:\/\/womenrunningtheworld.com\/beginners\/2011\/11\/04\/beginner-running-group-4-november-2011\/","og_site_name":"Beginners","article_published_time":"2011-11-04T14:34:32+00:00","article_modified_time":"2017-02-05T14:36:22+00:00","author":"wrwlondon","twitter_card":"summary_large_image","twitter_misc":{"Written by":"wrwlondon","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/womenrunningtheworld.com\/beginners\/2011\/11\/04\/beginner-running-group-4-november-2011\/","url":"https:\/\/womenrunningtheworld.com\/beginners\/2011\/11\/04\/beginner-running-group-4-november-2011\/","name":"Beginner Running Group 4 November 2011 - Beginners","isPartOf":{"@id":"https:\/\/womenrunningtheworld.com\/beginners\/#website"},"datePublished":"2011-11-04T14:34:32+00:00","dateModified":"2017-02-05T14:36:22+00:00","author":{"@id":"https:\/\/womenrunningtheworld.com\/beginners\/#\/schema\/person\/132aaf165fcf4d93461ee6435720310c"},"breadcrumb":{"@id":"https:\/\/womenrunningtheworld.com\/beginners\/2011\/11\/04\/beginner-running-group-4-november-2011\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/womenrunningtheworld.com\/beginners\/2011\/11\/04\/beginner-running-group-4-november-2011\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/womenrunningtheworld.com\/beginners\/2011\/11\/04\/beginner-running-group-4-november-2011\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/womenrunningtheworld.com\/beginners\/"},{"@type":"ListItem","position":2,"name":"Beginner Running Group 4 November 2011"}]},{"@type":"WebSite","@id":"https:\/\/womenrunningtheworld.com\/beginners\/#website","url":"https:\/\/womenrunningtheworld.com\/beginners\/","name":"Beginners","description":"Learning to run one step at a time","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/womenrunningtheworld.com\/beginners\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/womenrunningtheworld.com\/beginners\/#\/schema\/person\/132aaf165fcf4d93461ee6435720310c","name":"wrwlondon","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/womenrunningtheworld.com\/beginners\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/5dc4599ef5398e2fef1c490b4123a06fb36ed03f7b1b99eb56ffb5e05c143779?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/5dc4599ef5398e2fef1c490b4123a06fb36ed03f7b1b99eb56ffb5e05c143779?s=96&d=mm&r=g","caption":"wrwlondon"},"url":"https:\/\/womenrunningtheworld.com\/beginners\/author\/wrwlondon\/"}]}},"_links":{"self":[{"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/posts\/1739","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/comments?post=1739"}],"version-history":[{"count":1,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/posts\/1739\/revisions"}],"predecessor-version":[{"id":1740,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/posts\/1739\/revisions\/1740"}],"wp:attachment":[{"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/media?parent=1739"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/categories?post=1739"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/tags?post=1739"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}