{"id":1821,"date":"2017-11-01T16:21:17","date_gmt":"2017-11-01T16:21:17","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/?p=1821"},"modified":"2017-12-02T16:26:35","modified_gmt":"2017-12-02T16:26:35","slug":"2017-18-beginners-week-10","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2017\/11\/01\/2017-18-beginners-week-10\/","title":{"rendered":"2017-18 Beginners Week 10"},"content":{"rendered":"<div class=\"\">\n<div class=\"\"><span class=\"\">Hi everyone,<\/span><\/div>\n<div class=\"\">\n<div class=\"\"><span class=\"\">SO SO fun to run to Big Ben last week! \u00a0<\/span><span class=\"\">Big Ben was a huge milestone and you all did it with smiles on your faces.<\/span><span class=\"\">\u00a0Now if only it wasn\u2019t covered in scaffolding, darn it! \u00a0You guys did 40 minutes of running &#8211; so amazing!<\/span><\/div>\n<div class=\"\"><span class=\"\">\u00a0<\/span><\/div>\n<div class=\"\">We have a jump up in time intervals this week but don\u2019t be nervous \u2013 you can do it! \u00a0You are all doing so well. \u00a0If you are worried about the time, or feel tired during the run, just slow down. \u00a0We\u2019re not in a hurry!<\/div>\n<div class=\"\"><\/div>\n<div class=\"\">I know some of you have started adding in an extra run on the weekend. \u00a0This is the time for <u class=\"\">all of you<\/u> to start doing that if you haven\u2019t already. \u00a0This will really help you continue to build your stamina and will make the runs during the week easier. \u00a0I<span class=\"\">n general, you don\u2019t want to run a longer segment on the weekend than we are doing during the week \u2013 so if you ran next weekend, it shouldn\u2019t have segments longer than 10 minutes. \u00a0The run should be no more than 30-35 total minutes including walk time. \u00a0Pay attention to your pace, too, so you don\u2019t go too fast. \u00a0Your muscles have been building so you can add that third run, but we don\u2019t want you to push too much and get injured. \u00a0As we run longer segments, it will become more important to have that extra run on the weekend so the longer runs during the week aren\u2019t so tiring.<\/span><\/div>\n<div class=\"\"><\/div>\n<div class=\"\"><\/div>\n<div class=\"\">Some of you have asked about eating before the run. \u00a0In general, it is good to have something in your stomach before you run, but not too much. \u00a0The key for all of you is to experiment. \u00a0A little later, as we are running for longer, I will send a long, information-packed email put together by WRW\u2019s founder, Paula, on the science and theory behind what to eat before and after a run. \u00a0But I don\u2019t think we need that level of detail yet. \u00a0For now, you should be trying different things to see what works for you because everyone is different. \u00a0Personally, I usually have a yogurt or a banana along with coffee and whole milk. \u00a0It\u2019s enough to keep my stomach from grumbling and will give me a little energy, but won\u2019t sit like a lump. \u00a0I know other runners like oatmeal or a smoothie or maybe half a bagel with cream cheese. \u00a0The important thing is to have\u00a0<u class=\"\">something<\/u>. \u00a0As we start to run longer, you will need a little more energy and it\u2019s good to start trying things now.<\/div>\n<div class=\"\"><\/div>\n<div class=\"\"><span class=\"\">Also, most of you will experience an increased appetite as a result of this training. \u00a0That is normal. \u00a0Many runners will say they didn\u2019t lose a pound when they started running. \u00a0Usually it\u2019s because you\u2019re hungrier with increased activity levels, so you eat more. \u00a0Generally, women don\u2019t lose or gain weight in training, but they have more energy, they can eat more and often digestive issues disappear. \u00a0<\/span><\/div>\n<div class=\"\"><\/div>\n<div class=\"\">Let us know if you have any questions about any of this!<\/div>\n<div class=\"\"><span class=\"\">\u00a0<\/span><\/div>\n<div class=\"\"><\/div>\n<div class=\"\">\n<div class=\"\"><b class=\"\">WRW SHIRTS AND HATS &#8211; ORDER NOW<\/b><\/div>\n<div class=\"\">\n<div class=\"\">It&#8217;s time for the new WRW T-shirt order and this year we are also offering some additional WRW kit. (Thank you Carol Bertolino for organising all these great offerings!)\u00a0<b class=\"\"><i class=\"\"><span style=\"color: #ff0000;\">Orders are due by<\/span><\/i><\/b><span class=\"\"><b class=\"\"><i class=\"\"><span style=\"color: #ff0000;\">5pm on Thursday 2 November.<\/span><\/i><\/b>\u00a0<\/span>Since we have such a large order, we need to work with the Nike \u201cteamwear\u201d vendors as the inventory levels are always changing. So once we get confirmation that our preferred colour\/style is in stock, we need to order ASAP. That means that we can\u2019t extend the deadline or make late additions once we have submitted the order.\u00a0<u class=\"\">Don\u2019t be late, or you\u2019ll miss your chance to order!<\/u>\u00a0We don\u2019t have an exact price yet from our vendor (depends on the number we order) so we\u2019ve provided you a price range.<\/div>\n<div class=\"\"><\/div>\n<div class=\"\"><u class=\"\">2017-2018 T-shirt<\/u><\/div>\n<div class=\"\">We&#8217;re offering the same Nike Legend Dri Fit shirt we&#8217;ve had the last five years. We\u2019re keeping the shirt and race-hat color a surprise, but trust us it\u2019s going to look great! (The shirt color will be a standard color and not anything sheer or a color you wouldn&#8217;t normally wear.)\u00a0We&#8217;ll have our WRW logo on the front and a new saying on the back. If you want to see a sample, I will wear one from a prior year on Thursday. Note that the shirts run a bit big. \u00a0I wear a size small in this shirt. \u00a0Many runners order a size smaller than their usual size. The price will be \u00a325 &#8211; \u00a330 per shirt.<\/div>\n<div class=\"\"><\/div>\n<div class=\"\"><u class=\"\">WRW Kit Hat<\/u><\/div>\n<div class=\"\">We&#8217;re offering the same Nike Dri-Fit featherlight cap that we&#8217;ve had the last two years with the WRW logo, London and the British Flag in classic red\/white\/blue on the front. At the moment, the only colour in stock is the charcoal grey that we offered two years ago. However, I know that many of you missed a chance to get that hat so we&#8217;re offering it again. The price will be between \u00a325-\u00a330 per hat depending on the number we order. Please note that this is NOT the race hat for Utrecht. (We\u2019re ordering a race hat in a fun bright colour for all those who are going to the half marathon.)<\/div>\n<div class=\"\"><\/div>\n<div class=\"\"><u class=\"\">WRW Kit Long-sleeve T-shirt in two\u00a0colours<\/u><\/div>\n<div class=\"\">This year we are also offering a long-sleeved Nike Legend Dri-Fit T-shirt. This is the same style as the short-sleeve shirt just with long sleeves. The colours available are black and cardinal (which actually looks more like a raspberry colour &#8211; there is a picture on the google form) and it will have the WRW logo, London and the British Flag in accenting colours printed on the front. The price will be between \u00a335-\u00a345 per shirt.<\/div>\n<div class=\"\"><\/div>\n<div class=\"\"><u class=\"\">How to order<\/u><\/div>\n<div class=\"\">If you would like to place an order, please click on the\u00a0<a class=\"\" href=\"https:\/\/docs.google.com\/forms\/d\/e\/1FAIpQLSeZhSRYAx3bN1QaWPKeUCi1WeE11H7GZECmaqS7smNqIZzr9Q\/viewform?vc=0&amp;c=0&amp;w=1\" target=\"_blank\" rel=\"noopener\">WRW Apparel Order Form<\/a>\u00a0to complete the Google Doc. It\u2019s very simple, just follow the directions. If you want to order multiple shirts in multiple sizes, you should submit the form for each shirt size with a different name. For example, Jane Novak1 orders one small shirt and Jane Novak2 orders one large shirt.<\/div>\n<div class=\"\"><\/div>\n<div class=\"\">If you have trouble with the Google Doc for any reason, please email Carol Bertolino.<\/div>\n<div class=\"\"><\/div>\n<div class=\"\"><u class=\"\">Money Collection<\/u><\/div>\n<div class=\"\">We\u2019re going to collect money when the shirts\/hats arrive, probably not until January.<\/div>\n<\/div>\n<div class=\"\"><\/div>\n<\/div>\n<div class=\"\">If you have any questions about the kit, just let me know.<\/div>\n<div class=\"\"><\/div>\n<div class=\"\"><b class=\"\">Also, if anyone still has not received the information about the race hotel and registration, let me know.<\/b><\/div>\n<\/div>\n<\/div>\n<div class=\"\"><\/div>\n<div>Route for this week:<\/div>\n<div><\/div>\n<div>Start down St John\u2019s Wood Terrace to Charlbert and then down to the canal entrance at Regent\u2019s Park. \u00a0Run east on the canal towards Camden Market where we exit the canal over the bridge and turn right onto Camden High Street. \u00a0We\u2019ll run down Camden High Street\u00a0to Mornington Crescent Tube Station and veer right onto Hampstead Road, which we will take down to Robert Street. \u00a0Turn right on Robert for a few blocks and then a left on Albany Street and then the first right onto Chester Gate. \u00a0Run on the Outer Circle of Regents Park until you get to the exit for Charlbert Street. \u00a0Take Charlbert back up to St John\u2019s Wood Terrace and then to Starbucks.<\/div>\n<div class=\"\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1607\" src=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/09\/BeginnerCamdenRegents4-5mi.png\" alt=\"\" width=\"450\" height=\"273\" srcset=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/09\/BeginnerCamdenRegents4-5mi.png 450w, https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/09\/BeginnerCamdenRegents4-5mi-300x182.png 300w\" sizes=\"auto, (max-width: 450px) 100vw, 450px\" \/><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Hi everyone, SO SO fun to run to Big Ben last week! \u00a0Big Ben was a huge milestone and you all did it with smiles on your faces.\u00a0Now if only it wasn\u2019t covered in scaffolding, darn it! \u00a0You guys did 40 minutes of running &#8211; so amazing! \u00a0 We have a jump up in time &hellip; <a href=\"https:\/\/womenrunningtheworld.com\/beginners\/2017\/11\/01\/2017-18-beginners-week-10\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">2017-18 Beginners Week 10<\/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-1821","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 - 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