This week we’ll be doing a nice route down to Big Ben then we’ll cross over Westminster Bridge. \u00a0From there, we’ll run along the south-side embankment in front of the London Eye and National Theatre then cross back over the river at the Hungerford Bridge. \u00a0Then we will run along the north-side embankment back to Westminster tube station. \u00a0We are actually crossing over two bridges so feel free to follow Syma – she’s not trying to add on mileage this time!!!<\/div>\n
During January, your other two weekly runs should be 45 and 35 minutes (running time). \u00a0Beginning in February, those runs will go up to 45 minutes and 60 minutes (this is a bit of a change, an increase, from the attached program). \u00a0You will be absolutely fine following this schedule and running at the pace we normally do. \u00a0The pace we run on Thursdays is what we will do for the half-marathon. \u00a0If you are interested in pushing yourself a bit more (again, this is NOT necessary but some of you have asked), try doing the 35 minute weekly run at a quicker pace. \u00a0You don’t even really have to think about running faster – just think about picking your feet up off the ground a bit more quickly. \u00a0DON’T think about lengthening your stride – DO think about picking up your feet like that hot potato game. \u00a0A quicker foot turnover translates into a quicker pace without adjusting your normal gait (which can lead to injury). \u00a0It may help to think about picking your knees up in front of you as though you are marching. \u00a0That action forces your gluts to “participate” which also will increase your speed. \u00a0If you don’t want to do this, don’t do it. \u00a0Don’t feel guilty about that. \u00a0You’re doing extremely well to stick to the program and you’re doing great with the distances we are running. \u00a0There is no need to go any faster, but I completely understand why some of you are asking about it. \u00a0It’s kind of fun to test yourself.<\/div>\n
As our runs get longer, you may want to think about what you are eating for breakfast pre-run. \u00a0Experts suggest 50g carbs, 3-5g protein and 2-3g fat (the fat is very important pre-run). \u00a0That could be half a bagel spread with nut butter or cream cheese, oatmeal with nuts or nut butter mixed-in, cereal with milk, yogurt with some granola or crushed cereal on top, or yogurt and a banana. \u00a0Those are just some suggestions. \u00a0Within 30 minutes of a long run, you should aim to take in another 50g carbs, 10g protein and 1-2g fat (the fat is less important post-run). \u00a0This could be a tall latte and half a muffin, bagel or scone from Starbucks or yogurt and a latte, or a latte and a banana or mixed fruit cup. \u00a0You are probably fine with whatever you are doing until February. \u00a0It works like this….. \u00a0your body has about 1000-1200 stored, fairly-accessible calories available to you. \u00a0For most of us, that will be enough fuel for exercising 1:30 to 1:45 hours. \u00a0Beyond that, we need to “top-up” fuel sources to power you through the last few miles of the half-marathon. \u00a0We’ll do that with gels. \u00a0Once our runs get to 90 minutes in length, I’ll bring along a bunch of gels that you can sample. \u00a0You can try different flavors and brands and decide what you like. \u00a0Once you “find your gel”, then you can buy some either online or at running stores. \u00a0We will test gels on most of our training runs during February and March. \u00a0We need to make sure they don’t make you feel sick. \u00a0For those of you new to gels, you’ll love them! \u00a0They don’t taste great but they give you this boost after about 6-8 minutes – it’s like magic! \u00a0Some of you may prefer to use sports drink as fuel. \u00a0That is a little more complicated, but we can make it work if that’s what you want.<\/div>\n
OK, that’s probably more than enough information for one email. \u00a0Please let me know if you have any questions or concerns. \u00a0I’m happy to help!<\/div>\n
See you Thursday,<\/div>\n
Paula<\/div>\n","protected":false},"excerpt":{"rendered":"
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