{"id":1823,"date":"2017-11-07T16:23:10","date_gmt":"2017-11-07T16:23:10","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/?p=1823"},"modified":"2017-12-02T16:25:14","modified_gmt":"2017-12-02T16:25:14","slug":"2017-18-beginners-week-11","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2017\/11\/07\/2017-18-beginners-week-11\/","title":{"rendered":"2017-18 Beginners Week 11"},"content":{"rendered":"<p><span class=\"\">Hi everyone,<\/span><\/p>\n<div class=\"\"><span style=\"color: #404040;\">\u00a0<\/span><\/div>\n<div class=\"\"><span style=\"color: #404040;\">I just got back from a show in Islington and on my way there, I happened to walk by the Hen &amp; Chickens Theatre and saw posters for Kate\u2019s show. \u00a0I hope your opening night went well, Kate! \u00a0I can\u2019t wait to go on Thursday!<br class=\"\" \/><\/span><\/p>\n<div class=\"\">\n<div class=\"\"><span class=\"\">\u00a0<\/span><\/div>\n<div class=\"\"><span class=\"\">So &#8211; well done this week! \u00a0<\/span><span class=\"\">That was a big jump up in time \u2013 going from 7 minute to 10 minute segments. \u00a0That\u2019s HUGE! \u00a0I know it was hard, but you did it! \u00a0 \u00a0This week we will increase our intervals up to 12 minutes. \u00a0If you hadn\u2019t noticed, we are increasing our time faster now so it is so important to make sure you are getting at least the Tues\/Thurs (or substitute days) in and it will be much easier on you if you are doing that third run on the weekend. \u00a0It will be easy to suddenly feel like you\u2019re falling behind and we don\u2019t want that to happen!<\/span><\/div>\n<div class=\"\"><\/div>\n<div class=\"\">Some of you may be away for ISSTs (the high school end of the season sports tournaments for those of you without ASL high schoolers) this week so just try to get the run in when you can.<\/div>\n<div class=\"\"><\/div>\n<div class=\"\">Don\u2019t forget to keep it SLOW on Tuesdays. \u00a0You can get an app for your phone \u2013 I recommend MapMyRun, Strava or RunKeeper \u2013 that will track how fast you are running. \u00a0You should be running between a 12:30 and 13:00 minute mile <u class=\"\">at the most<\/u> (and it is completely fine to be slower). \u00a0I would recommend that one person be in charge of the timing for Tuesdays and another person keep track of the speed. \u00a0You should pause the app when you walk so you\u2019re accurately timing the run portion. \u00a0For your weekend run, it\u2019s OK to go a bit faster because it\u2019s for a shorter time and distance. \u00a0But don\u2019t kill yourselves!<\/div>\n<div class=\"\"><\/div>\n<div class=\"\">Finally, if you haven\u2019t booked your hotel room, please do so now. \u00a0We sold out the first block of rooms and the hotel has given us a few more, but once these are booked, the next set of rooms will be more expensive. \u00a0Please remember that the hotel has a very generous cancellation policy &#8211; I think it\u2019s 24 hours in advance, so even if you\u2019re not sure you\u2019re coming, it will be better to book a room and cancel than miss out.<\/div>\n<div class=\"\"><\/div>\n<div class=\"\">\n<div class=\"\">This week for the route, we are going to Notting Hill via Elgin Avenue in Maida Vale. \u00a0See you Thursday if not before!<\/div>\n<div>\n<div id=\"attachment_1674\" style=\"width: 476px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-1674\" class=\"size-full wp-image-1674\" src=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/11\/Screen-Shot-2015-11-16-at-8.27.57-PM.png\" alt=\"\" width=\"466\" height=\"388\" srcset=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/11\/Screen-Shot-2015-11-16-at-8.27.57-PM.png 466w, https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/11\/Screen-Shot-2015-11-16-at-8.27.57-PM-300x250.png 300w, https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/11\/Screen-Shot-2015-11-16-at-8.27.57-PM-456x380.png 456w\" sizes=\"auto, (max-width: 466px) 100vw, 466px\" \/><p id=\"caption-attachment-1674\" class=\"wp-caption-text\">Beginner Week 11<\/p><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Hi everyone, \u00a0 I just got back from a show in Islington and on my way there, I happened to walk by the Hen &amp; Chickens Theatre and saw posters for Kate\u2019s show. \u00a0I hope your opening night went well, Kate! \u00a0I can\u2019t wait to go on Thursday! \u00a0 So &#8211; well done this week! &hellip; <a href=\"https:\/\/womenrunningtheworld.com\/beginners\/2017\/11\/07\/2017-18-beginners-week-11\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">2017-18 Beginners Week 11<\/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-1823","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>2017-18 Beginners Week 11 - 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\/2017\/11\/07\/2017-18-beginners-week-11\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"2017-18 Beginners Week 11 - Beginners\" \/>\n<meta property=\"og:description\" content=\"Hi everyone, \u00a0 I just got back from a show in Islington and on my way there, I happened to walk by the Hen &amp; Chickens Theatre and saw posters for Kate\u2019s show. \u00a0I hope your opening night went well, Kate! \u00a0I can\u2019t wait to go on Thursday! \u00a0 So &#8211; well done this week! &hellip; Continue reading 2017-18 Beginners Week 11\" \/>\n<meta property=\"og:url\" content=\"https:\/\/womenrunningtheworld.com\/beginners\/2017\/11\/07\/2017-18-beginners-week-11\/\" \/>\n<meta property=\"og:site_name\" content=\"Beginners\" \/>\n<meta property=\"article:published_time\" content=\"2017-11-07T16:23:10+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-12-02T16:25:14+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/11\/Screen-Shot-2015-11-16-at-8.27.57-PM.png\" \/>\n<meta name=\"author\" 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