{"id":1769,"date":"2012-03-18T15:17:30","date_gmt":"2012-03-18T15:17:30","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/?p=1769"},"modified":"2017-02-05T15:19:03","modified_gmt":"2017-02-05T15:19:03","slug":"beginner-running-group-18-march-2012","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2012\/03\/18\/beginner-running-group-18-march-2012\/","title":{"rendered":"Beginner Running Group 18 March 2012"},"content":{"rendered":"

Good Morning Runners,<\/span><\/span><\/p>\n

We’ve made it! \u00a0It’s our last week of training and I think you’re going to love the plan. \u00a0If I’ve caught you before your run today, do nothing more than 60 minutes today. \u00a0Tuesday will be another 60 minutes and Thursday will be 45 minutes. \u00a0The pace this week is critical – don’t push yourself. \u00a0Although these runs are shorter, they should not be “tempo” training. \u00a0The goal this week is to enjoy your running. \u00a0Go somewhere interesting, window-shop while you run, enjoy your group, be happy…. \u00a0all of this will help you relax and not get too worried about the weekend. \u00a0If you push the pace this week, there will be some residual damage in your muscles on Sunday. \u00a0It will make your legs feel a bit heavier than normal (you may have noticed this on your weekend runs – it’s “left-over” from the long Thursday run). \u00a0I hope this convinces you to take it easy this week! \u00a0You are ready for this race. \u00a0Your training is done – this week is about finding the joy in running (is it normal to put “joy” and “running” in the same sentence????).<\/span><\/span><\/div>\n
This is the plan for Lisbon….. \u00a0if I change my mind about any of this, I’ll email you again this week.<\/span><\/span><\/div>\n
On Sunday morning, we’ll be boarding our bus by 8:15am for a short ride to the train station. \u00a0I’m trying to avoid the temptation to make us all hold onto one of those ropes like the kindergarten classes do, but know that’s the image I have in my mind. \u00a0If you have time, go onto the race website (www.lisbon-half-marathon.com\/gallery\/gallery01.html<\/a>) and look at the gallery of photos – particularly those of the race start (at the bridge). \u00a0First of all, they are super cool photos, but most of all, it will give you an idea of how many people are racing. \u00a0It’s insane. \u00a0Basically if we get separated from each other, it’s going to be like trying to find a needle in a haystack. \u00a0If you get separated from the group, chances are you are running the race alone. \u00a0My plan is for us to hang together from the hotel to the race start (bus\/train\/walk to start). \u00a0Do this however you want – just watch out for each other. \u00a0You’re all mothers. \u00a0You know how to do this – you’ve been counting heads for years (some of us longer than others!!!!). \u00a0<\/span><\/span><\/div>\n
At the race start, we will find a good place to group up and we’ll plant ourselves there. \u00a0There will be portable toilets at the race start. \u00a0Once we have established our “waiting area”, people can go off to the toilets and will know where to find us when they return (the matching running caps will help you find us). \u00a0There are always very long lines for the toilets. \u00a0Depending on the weather and what you decide to wear for the race, you might consider wearing an old sweatshirt over your race clothes. \u00a0Minutes before the race everyone tosses these old clothes to the side and the race comes behind us to collect them for the homeless. \u00a0<\/span><\/div>\n
A few minutes before the race start, I want you to order yourself as you normally do several miles into a training run. \u00a0Syma will be leading us – so if you are usually in the front of the pack, group yourself near her. \u00a0Syma will set the pace and no one should get in front of her. \u00a0You need to really watch where you are running. \u00a0It’s going to be packed. \u00a0People will be shuffling instead of running for the first few minutes. \u00a0Becky will be following behind Syma by 10-15second per mile (pace-wise). \u00a0If you are normally just behind the front pack, then settle in next to Becky. \u00a0Bonnie will be following Becky and I’ll be in the very back. \u00a0Sherry – most of the bridge is concrete, but there are areas which are metal grate (you can see through to the water below). \u00a0I think the metal area is to the far right hand side but I can’t remember for sure. \u00a0With Menieres Disease, running on the metal grate couldn’t be a good idea. \u00a0There is concrete – so seek it out. \u00a0Last time I ran this race, they had laid out carpet over some of the grate so this may not even be an issue. \u00a0<\/span><\/div>\n
Your trainer will take good care of you. \u00a0They know what pace to run and they know when you should be doing gels (on an individual basis). \u00a0Each of you should carry 2 gels. \u00a0Most of you will only need one gel, but it’s always best to be prepared. \u00a0Sometimes nerves can increase your metabolism and you’ll burn through your reserves more quickly than normal. \u00a0Read through the information on hydration in the Lisbon Update email. \u00a0This is really important. \u00a0Most of you have become comfortable running with a water bottle. \u00a0If that’s the case, I would carry it. \u00a0It’s going to be warm – you’ll need more fluids than normal and it’s nice to have that water bottle with you. \u00a0That way you can just sip on it as you go. \u00a0Also consider carrying some jelly beans or tootsie rolls with you. \u00a0Treats can be a powerful motivator. \u00a0Some runners “reward” themselves say every 20 minutes with something good to eat. \u00a0Whatever works! \u00a0<\/span><\/div>\n
We can continue to talk about race psychology when we’re together in Lisbon, but here are the basics….. \u00a0the more you can let go of any negative thoughts, doubts, nagging concerns, etc – the easier this will be. \u00a0You will have a trainer with you who will take care of the details – all you have to do is run. \u00a0Try to enjoy it. \u00a0I know that’s easier said than done, but try. \u00a0Look around, look at the people, look at the other runners, congratulate yourself on getting this far, and keep on running. \u00a0The race will be marked in kilometers (21.1 kilometers in a half-marathon). \u00a0There will be a sign at each kilometer so you’ll be aware of your progress. \u00a0Some races do not mark kilometer 19\/20\/21, so don’t worry if you’ve passed the 18k sign and the 19k sign seems to be never appearing. \u00a0They may or may not mark the last few kilometers. \u00a0Sometimes it’s helpful from mid-race on to think a bit backwards – instead of saying “I’ve run 16 kilometers” say “I only have 5 kilometers to go”…. then 4k, then 3k, then 2k….. \u00a0Some runners find it helpful to translate that remaining mileage into a route you are familiar with. \u00a0If you have 5k left to run, that’s about one loop around Regent’s Park. \u00a0If you have 10k left to run, that’s the loop we’ve done many times in Hyde Park. \u00a0We’ve run back from Hyde Park by the US embassy quite a few times – that’s about 2 miles or 3k. \u00a0It may help for the last 3k to think “OK, I’m leaving the US embassy behind and Oxford St. is just up there in about 3 minutes. \u00a0Now I’ve crossed Oxford St. \u00a0M&S is on my left and I’m running towards Marylebone Road. \u00a0I have about 6-7 minutes until I reach Baker St. tube station, etc.”. \u00a0There is something helpful about creating familiarity in your race environment. \u00a0That’s one reason why it’s always easier to race on your home territory. \u00a0You know what’s coming. \u00a0You can create that familiarity in your mind. \u00a0<\/span><\/div>\n
As for nutrition, eat well this week. \u00a0Make sure you’re taking in enough food. \u00a0It’s more important what you eat all week than what you eat the night before the race. \u00a0While you are in resting\/recovery mode this week, you’ll need to continue to keep protein intake high (target 1.6-1.8g protein per kg of body weight – so somewhere around 90-100g per day). \u00a0But most of all, just keep your protein\/carb\/fat intake steady and as “clean” as possible (whole foods – avoid packaged foods) and get those nutrients from a variety of sources. \u00a0The night before the race, we’ll be having an Italian dinner at La Trattoria. \u00a0Eat whatever you normally eat the night before a long run. \u00a0If you normally have a glass of wine, drink a glass of wine. \u00a0You’ll be fine. \u00a0<\/span><\/div>\n
That’s it for now. \u00a0Ladies, this is going to be a blast! \u00a0We’ve worked so hard and it will pay off. \u00a0I promise. \u00a0Running a half-marathon is huge – it’s hard, but it’s doable with the right training. \u00a0We’re ready. \u00a0Keep visualizing the finish – see yourself crossing that line, having a medal put around your neck, and seeing all your friends around you. \u00a0It will be magical.<\/span><\/div>\n
Please call or email with any questions you have. \u00a0You aren’t bothering me. \u00a0I’m happy to help however I can (except run the race for you – can’t do that!!!!).<\/span><\/div>\n
xo,<\/span><\/div>\n
Paula<\/span><\/div>\n","protected":false},"excerpt":{"rendered":"

Good Morning Runners, We’ve made it! \u00a0It’s our last week of training and I think you’re going to love the plan. \u00a0If I’ve caught you before your run today, do nothing more than 60 minutes today. \u00a0Tuesday will be another 60 minutes and Thursday will be 45 minutes. \u00a0The pace this week is critical – … Continue reading Beginner Running Group 18 March 2012<\/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-1769","post","type-post","status-publish","format-standard","hentry","category-beginners","without-featured-image"],"yoast_head":"\nBeginner Running Group 18 March 2012 - 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\/2012\/03\/18\/beginner-running-group-18-march-2012\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Beginner Running Group 18 March 2012 - Beginners\" \/>\n<meta property=\"og:description\" content=\"Good Morning Runners, We’ve made it! 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