{"id":1843,"date":"2017-03-19T17:14:44","date_gmt":"2017-03-19T17:14:44","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/?p=1843"},"modified":"2017-12-02T17:16:48","modified_gmt":"2017-12-02T17:16:48","slug":"2016-17-beginners-week-30","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2017\/03\/19\/2016-17-beginners-week-30\/","title":{"rendered":"2016-17 Beginners &#8211; Week 30"},"content":{"rendered":"<div class=\"\"><span class=\"\">Hi everyone,<\/span><\/div>\n<div class=\"\">\n<div class=\"\">Kew \u2013 done and dusted! \u00a0You guys rocked it, as we knew you would. \u00a0We are SO proud of all of you amazing women and we can\u2019t wait to run with you one week from today!<\/div>\n<div class=\"\"><\/div>\n<div class=\"\">So \u2013 this is it! \u00a0The last week of you being Beginners! \u00a0Next week you will officially be ex-Beginners.<\/div>\n<div class=\"\"><\/div>\n<div class=\"\">This email is a little long \u2013 feel free to read it or skim it or ignore it, whatever works for you.<\/div>\n<div class=\"\"><\/div>\n<div class=\"\"><b class=\"\">This week\u2019s plan<\/b><\/div>\n<div class=\"\">Tuesday \u2013 do your normal 60 minute run but don\u2019t push it. \u00a0Thursday we will just do 45 minutes around Regent\u2019s Park at a slow pace. \u00a0The goal this week is to enjoy your running (!!) and your group. \u00a0Relax! \u00a0If you push the pace this week, it may make your legs feel a bit heavier than normal on Sunday from the muscle damage that comes when you are building up muscle (you may have noticed this on your weekend runs after a long Thursday run). \u00a0Your training is done, you are READY! \u00a0As Paula said in the final email my beginner year, this week is about finding the joy in running and in your amazing group.<\/div>\n<div class=\"\"><\/div>\n<div class=\"\">After the run on Thursday, we coaches will hang at Starbucks so you can ask any questions. \u00a0And feel free to email any of us this week if there is something on your mind.<\/div>\n<div class=\"\"><\/div>\n<div class=\"\"><b class=\"\">Notes for the weekend<\/b><\/div>\n<div class=\"\">You\u2019ve received Jane\u2019s great and detailed email about the race. \u00a0I am sure there is so much information coming at you that it\u2019s a little overwhelming so I\u2019m going to just list a few things that you may have skimmed over:<\/div>\n<div class=\"\">\n<ul class=\"MailOutline\">\n<li class=\"\">Bring your running shoes on the plane \u2013 they are the most important thing for the weekend (and I usually bring my bra and socks since they will fit easily and they are also important to me)<\/li>\n<li class=\"\">Cut your toenails, or bring clippers<\/li>\n<li class=\"\">If you have space, bring your roller if you use one \u2013 you will be anxious, which can tighten up your muscles, so better to have it so you don\u2019t worry about it so much [note \u2013 I will be bringing mine so if you need one, you are welcome to borrow it!]<\/li>\n<li class=\"\">Overpack the possible running outfits \u2013 the clothing isn\u2019t bulky and better to have what you suddenly want than wish you\u2019d packed it<\/li>\n<li class=\"\">Bring at least 2 gels \u2013 better to have too many than too few<\/li>\n<li class=\"\">Consider having some Starburst or Tootsie Rolls or jelly beans along with you on the race \u2013 they can give a quick little \u201cwake up\u201d for your mouth that can help<\/li>\n<li class=\"\">Don\u2019t forget your hat!<\/li>\n<\/ul>\n<\/div>\n<div class=\"\"><\/div>\n<div class=\"\">A few other things:<\/div>\n<div class=\"\">\n<ul class=\"MailOutline\">\n<li class=\"\">Try to get a good night\u2019s sleep on FRIDAY. \u00a0Getting good rest at least one of the two nights before the race is important so get yourself to bed at a decent hour on Friday.<\/li>\n<li class=\"\">This week, try to eat well. \u00a0What you eat the week before is more important than the night before. \u00a0Keep your protein intake fairly high, don\u2019t drink too much alcohol, drink water slowly but consistently.<\/li>\n<li class=\"\">On Saturday and Sunday nights, the beginners will all sit together (with your coaches) at dinner, so we will have plenty of time to answer last minute questions on Saturday and then CELEBRATE TOGETHER on Sunday. \u00a0Yay!<\/li>\n<li class=\"\">On race morning, we will group you with your assigned coach(es) similarly to what we\u2019ve been doing the last few Thursdays. \u00a0We will all go to the start line together and we will start off together but you should stay with your assigned coach until she says it\u2019s OK to go ahead.<\/li>\n<li class=\"\">If you run with music when you run on your own, consider bringing music for the race. \u00a0We are lucky to have such a high coach to runner ratio, but there is still a good chance you will end up running on your own for part of the race. \u00a0Be prepared for that mentally as well as musically. \u00a0The great thing is there are so many WRW runners (and plenty of non-WRW runners) that you won\u2019t be running all by your lonesome on a road<\/li>\n<li class=\"\">The race is likely going to feel very crowded at the start. \u00a0Most of you ran the 10K and so know what that is like. \u00a0We will feel like we are crawling and then it will start to break free. \u00a0It\u2019s at that time that we will need to closely watch our pace so we don\u2019t get too carried away with the crowd. \u00a0Your coaches will do the watching so you don\u2019t have to.<\/li>\n<li class=\"\">As we\u2019ve discussed, there is a hill around Mile 11 (or 18 km since the race will be signed in km). \u00a0Try not to worry about the hill &#8211; you\u2019ve done similar hills and we will just take it slowly.<\/li>\n<li class=\"\">Psychologically, when a stretch seems long, it can help to try to visualize running in London for a similar distance \u2013 like running back from Hyde Park is about 2 miles, visualize running to and crossing Oxford Street, then up towards Marylebone Road and on to Park Rd. \u00a0And if your legs are feeling tired, try doing some high stepping or side shuffling to wake your muscles up.<\/li>\n<li class=\"\">Also as Jane noted, try to take time to ENJOY the race. \u00a0Look around at the scenery, the other runners, the spectators. \u00a0Think how far you have come since running for 1 minute in September \u2013 you are all INCREDIBLE!<\/li>\n<\/ul>\n<\/div>\n<div class=\"\"><b class=\"\">After the race<\/b><\/div>\n<div class=\"\">Next week, you officially become part of the regular WRW group. \u00a0Congratulations! \u00a0You will receive an email each week with the suggested routes for the week. \u00a0Generally, the runs after the race tend to be fun destinations. \u00a0We no longer need to worry about mileage, it\u2019s more about being social and keeping fit (since we can use that as an excuse to eat all the good things at Borough Market\u2026).<\/div>\n<div class=\"\"><\/div>\n<div class=\"\">For the first week after the race, don\u2019t worry about getting right out there to run. \u00a0You may or may not feel sore from the race \u2013 a lot of it will depend on the weather and how hard you push at the end. \u00a0My beginner year, my group got together the Thursday after the race and did 3 \u2013 4 miles in Regents Park, just to get out there and to reconnect with each other post-race. \u00a0Also, for those of you willing to brave Fitzjohn\u2019s and the Heath, we are happy to run with you next Friday or the Friday after, or the Friday after break, to give you a few tips on running up the hill. \u00a0It\u2019s hard, but it\u2019s such a great feeling to get to the top. \u00a0Plus, the Heath is beautiful.<\/div>\n<div class=\"\"><\/div>\n<div class=\"\">I know it can be tricky to start running on MWF after you\u2019ve gotten into such a TTH schedule for the year. \u00a0It can also be intimidating to run with all those super scary advanced MWF runners. \u00a0But trust me, ALL of you are running at paces that EASILY fit within the larger MWF group. \u00a0Your coaches will help connect you with the women in your pace group and I swear, they are all really nice. \u00a0And you will meet many of them this weekend. \u00a0So please please come out and run with us whenever you can. \u00a0It will also make it easier for the fall if you meet some of your fellow pace group runners over the next month or so before school gets out.<\/div>\n<div class=\"\"><\/div>\n<div class=\"\">We will see you on Thursday!<\/div>\n<\/div>\n<div class=\"\"><\/div>\n<div class=\"\">Amy<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Hi everyone, Kew \u2013 done and dusted! \u00a0You guys rocked it, as we knew you would. \u00a0We are SO proud of all of you amazing women and we can\u2019t wait to run with you one week from today! So \u2013 this is it! \u00a0The last week of you being Beginners! \u00a0Next week you will officially &hellip; <a href=\"https:\/\/womenrunningtheworld.com\/beginners\/2017\/03\/19\/2016-17-beginners-week-30\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">2016-17 Beginners &#8211; Week 30<\/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-1843","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>2016-17 Beginners - Week 30 - 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\/03\/19\/2016-17-beginners-week-30\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"2016-17 Beginners - Week 30 - Beginners\" \/>\n<meta property=\"og:description\" content=\"Hi everyone, Kew \u2013 done and dusted! \u00a0You guys rocked it, as we knew you would. \u00a0We are SO proud of all of you amazing women and we can\u2019t wait to run with you one week from today! 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