{"id":1853,"date":"2018-01-14T18:03:05","date_gmt":"2018-01-14T18:03:05","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/?p=1853"},"modified":"2018-01-28T18:07:21","modified_gmt":"2018-01-28T18:07:21","slug":"2017-18-beginners-week-21","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2018\/01\/14\/2017-18-beginners-week-21\/","title":{"rendered":"2017-18 Beginners Week 21"},"content":{"rendered":"<div class=\"\"><span class=\"\">Well done on running 70 minutes on Thursday! \u00a0You may not believe us, but the hardest part is behind you. \u00a0Once someone can run an hour, bumping up a session 10 minutes\u00a0each week is not a significant jump in terms of fitness\/cardio requirement. \u00a0The hard part is learning how to run and building a base. \u00a0It\u2019s tough to move from walking\/jogging\u00a0intervals to non-stop running. \u00a0We\u2019ve done that hard work and are more than ready to start extending our mileage.<\/span><\/div>\n<div><\/div>\n<div class=\"\">A few notes about training over the coming weeks:<\/div>\n<div class=\"\">\n<div class=\"\">\n<ul class=\"MailOutline\">\n<li class=\"\">It\u2019s very important to get in the the long runs each week, even if they are not on Thursday with the rest of the group<\/li>\n<li class=\"\">It\u2019s important to not steadily increase your time every week \u2013 it is best to lengthen your session for 3-4 weeks then drop back for one week to allow your body to\u00a0recover\/rest. \u00a0We will rest in three weeks and then again the week of ASL\u2019s February break.<\/li>\n<li class=\"\">Please continue to email\/talk to each other when you have scheduling conflicts \u2013 it\u2019s a great way to get those longer runs in if you can\u2019t make a Thursday<\/li>\n<\/ul>\n<\/div>\n<div class=\"\">\n<div class=\"\">Today\u2019s lecture \u2013 why we run slowly. \u00a0This is from Paula Mitchell, our founder.<\/div>\n<div class=\"\"><\/div>\n<div class=\"\"><b class=\"\">Why do we run the long run slower than race pace?<\/b><\/div>\n<div class=\"\">\n<div class=\"\">The quick answer is that it has to do with how your body builds fuel, which is something you\u2019ll need for the race! I\u2019ll delve into the basic science of fueling (which I have hugely over-simplified but hopefully it\u2019ll get my point across). To fuel our runs we have 3 options \u2013 Creatine Phosphate (CP), glycogen and fat.<\/div>\n<div class=\"\"><\/div>\n<div class=\"\"><u class=\"\">Creatine Phosphate<\/u>&#8211;\u00a0You have about 15 seconds worth of CP fuel \u2013 that\u2019s it. Think Usain Bolt running the 100m \u2013 he fuels with CP and it works because he can run 100m in less than 15 seconds. CP is where your body will go first looking for fuel, particularly if you take off like a rocket from Barclays. Think of CP as kindling on a fire \u2013 it catches fire easily but burns out very quickly.<\/div>\n<div class=\"\"><\/div>\n<div class=\"\"><u class=\"\">Glycogen<\/u>&#8211;\u00a0Glycogen is the next fuel option. Glycogen is basically stored in your muscles and in your liver and because of that it makes glycogen a bit more difficult to burn as fuel (think of damp firewood \u2013 it will eventually burn but it takes quite a bit to get it going).<\/div>\n<div class=\"\"><\/div>\n<div class=\"\"><u class=\"\">Fat<\/u>&#8211;\u00a0Fat is the 3rd source of fuel and most runners, even the very lean women, have an ample supply of it. Think of fat as a butane tank of gas on the BBQ grill \u2013 once it\u2019s lit, you can have countless cook-outs before the fuel is gone.<\/div>\n<div class=\"\"><\/div>\n<div class=\"\"><u class=\"\">Here\u2019s the important part<\/u>&#8211;\u00a0All of those fuel sources \u2013 kindling, damp firewood or butane gas need something to ignite them and keep them burning. Physiologically speaking that ignition or burning \u201ctool\u201d is ATP which is created by mitochondria; so, the more mitochondria you have the more efficient you are as a fuel burning machine.<\/div>\n<div class=\"\"><\/div>\n<div class=\"\"><u class=\"\">What is mitochondria and how do we get more of it?<\/u>\u00a0\u00a0Some of us are genetically blessed with higher mitochondria counts. Thank your mother for that \u2013 it comes through the maternal side of the genetic equation. If you didn\u2019t win the genetic lottery, then the only way you can increase mitochondria is through LONG, SLOW, ENDURANCE training (LSE). When you go for a long run at a slow pace, you actually produce mitochondria. Kind of cool, huh? Now remember \u2013 we need mitochondria to help ignite our fuel sources. So what does that mean for you? It means SLOW DOWN on your long run \u2013 give your body a chance to become a mitochondria production factory. If you do your long run at a strong pace, you\u2019re missing out on this benefit.<\/div>\n<\/div>\n<div class=\"\"><\/div>\n<div class=\"\">So we will be keeping it SLOW on Thursdays, and now you know why.<\/div>\n<\/div>\n<\/div>\n<div class=\"\"><\/div>\n<div class=\"\">Unfortunately, I won\u2019t be running with you all this week (I am so bummed to miss this great route!). \u00a0I\u2019m going on a 2 day girls\u2019 trip to Paris. \u00a0I can\u2019t wait to hear about the run.<\/div>\n<div class=\"\"><\/div>\n<div class=\"\">\n<div class=\"\"><b class=\"\">Route this week<\/b><\/div>\n<div class=\"\">This week\u00a0we are \ufffcrunning an interesting route through the Brompton Cemetery to finish at Whole Foods in Kensington. We\u2019ll head down to Hyde Park in the normal fashion via Lisson Grove\/Seymour. As we near Wellington Arch, we\u2019ll veer to the\u00a0right (or west) staying along the inside edge of the park. exiting at the gate we normally use at William Street [next to the French Embassy]. \u00a0Cross the street, take a right. \u00a0Turn left at Brompton Road (just past the tube) and take\u00a0Brompton all the way (admiring Harrods as you pass) until Fulham Road. \u00a0Veer left on Fulham Road and continue to Brompton Cemetery. \u00a0Turn right to enter the Cemetery.\u00a0\u00a0Run through the Cemetery then exit and turn right onto Old Brompton Road, then turn left onto Earls Court Road. Cross Cromwell Road, then turn right onto Cromwell Road\u00a0and then turn left onto Marloes Road. Continue north on Marloes making your way through the streets to Kensington High Street. \u00a0Whole Foods will be to your right. Whole Foods is a great place to finish. There is plenty of room for\u00a0everyone to sit together for coffee after the run (if you have time). To get back to SJW, some people may\u00a0decide to share cabs or you can tube home from Kensington High Street station (Circle Line).<\/div>\n<div><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1729\" src=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2017\/02\/WholeFoodsKenBrompton.png\" alt=\"\" width=\"415\" height=\"542\" srcset=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2017\/02\/WholeFoodsKenBrompton.png 415w, https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2017\/02\/WholeFoodsKenBrompton-230x300.png 230w, https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2017\/02\/WholeFoodsKenBrompton-291x380.png 291w\" sizes=\"auto, (max-width: 415px) 100vw, 415px\" \/><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Well done on running 70 minutes on Thursday! \u00a0You may not believe us, but the hardest part is behind you. \u00a0Once someone can run an hour, bumping up a session 10 minutes\u00a0each week is not a significant jump in terms of fitness\/cardio requirement. \u00a0The hard part is learning how to run and building a base. &hellip; <a href=\"https:\/\/womenrunningtheworld.com\/beginners\/2018\/01\/14\/2017-18-beginners-week-21\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">2017-18 Beginners Week 21<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":1854,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-1853","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beginners","with-featured-image"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - 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