{"id":1865,"date":"2018-01-28T14:29:28","date_gmt":"2018-01-28T14:29:28","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/?p=1865"},"modified":"2018-05-22T14:33:48","modified_gmt":"2018-05-22T14:33:48","slug":"2017-18-beginners-week-23","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2018\/01\/28\/2017-18-beginners-week-23\/","title":{"rendered":"2017-18 Beginners Week 23"},"content":{"rendered":"<p>Hi everyone,<\/p>\n<div class=\"\">GREAT job on Thursday with 90 minutes. \u00a0Can you believe you guys ran 7 miles? \u00a07 MILES!! \u00a0You all continue to amaze me with your determination and support for each other.<\/div>\n<div class=\"\"><\/div>\n<div class=\"\">OK &#8211; this week, you are increasing your non-Thursday run times. \u00a0I am hoping you did 45 minutes this weekend. \u00a0Tuesday you should do 60 minutes. \u00a0We will do 60 again on Thursday together.<\/div>\n<div class=\"\"><\/div>\n<div class=\"\">Several of you are running the Winter 10K next Sunday. \u00a0For those that do, you should do a leisurely 45 minutes for next Tuesday (so you are basically swapping your 60 minute and 45 minute runs). \u00a0So you would do:<\/div>\n<div class=\"\">\n<ul class=\"\">\n<li class=\"\">60 minutes this Tuesday (30 Jan)<\/li>\n<li class=\"\">60 minutes Thursday (1 Feb)<\/li>\n<li class=\"\">70ish minutes Sunday at the race<\/li>\n<li class=\"\">45 minutes EASY PACE Tuesday (6 Feb)<\/li>\n<li class=\"\">100 minutes Thursday (8 Feb)<\/li>\n<\/ul>\n<\/div>\n<div class=\"\"><span class=\"\">Just some thoughts about the 10K \u2013 don\u2019t stress about it as a race \u2013 treat it as another training opportunity where you can get that feeling of energy that comes from the racers and also witness the mass of bodies at the start and how you will likely not move very quickly at the beginning. \u00a0Don\u2019t push yourselves too much \u2013 we don\u2019t want any injuries! \u00a0[Note &#8211; we had two beginners injure themselves last year &#8211; so BE CAREFUL!] \u00a0 You may feel great that morning or you may not \u2013 every race day is different. \u00a0So if you\u2019re feeling tired, slow down. \u00a0You have all run this distance before so you know you can do it. \u00a0The most important thing is to have fun!<\/span><\/div>\n<div class=\"\"><span class=\"\">\u00a0<\/span><\/div>\n<div class=\"\"><span class=\"\">I want to remind you all to eat something before the Thursday runs. \u00a0Now is the time to figure out what works for you from an energy perspective. \u00a0Next week, we will talk about fueling during longer runs and the race, but part of fueling is eating ahead of time.<\/span><\/div>\n<div class=\"\"><span class=\"\">\u00a0<\/span><\/div>\n<div class=\"\"><span class=\"\">Also, please please listen to your body. \u00a0If something is hurting, get a foam roller and\/or go see a physio. \u00a0Do it NOW. \u00a0Most things can be dealt with if you start early enough. \u00a0I want no runner to be hobbling!<\/span><\/div>\n<div class=\"\"><span class=\"\">\u00a0<\/span><\/div>\n<div class=\"\"><span class=\"\">Finally, next week is ASL parent-teacher conferences. \u00a0We are looking into being able to do two coach-led runs next week depending on coach and runner availability. <b class=\"\">\u00a0If you cannot do the regular Thursday time, would you be able to do Friday instead?<\/b><\/span><\/div>\n<div class=\"\"><span class=\"\">\u00a0<\/span><\/div>\n<div class=\"\"><span class=\"\">\u00a0<\/span><\/div>\n<div class=\"\"><span class=\"\"><b class=\"\">This week\u2019s route:<\/b><\/span><\/div>\n<div class=\"\"><span class=\"\">Start out on Circus Rd to Hall Rd. \u00a0Just past Randolph Ave, go left onto Warrington Crescent and at the Warwick Ave tube, turn right onto Clifton Villas. \u00a0Left onto Blomfield Rd and then right onto Westbourne Terrace Rd over the canal and under the Westway to Westbourne Bridge\/Westbourne Terrace. \u00a0Keep right onto Sussex Gardens to Lancaster Terrace. \u00a0Enter Hyde Park at the Italian Gardens and run so the fountains are on your left. \u00a0Keep to the path closest to the water, run under the bridge and hook around to the right at the Princess Diana Memorial Fountain to go up to the road. \u00a0Turn right to run across the bridge and go diagonally across the park to Speakers Corner. \u00a0Turn right and then left past the Animals in War Memorial. \u00a0Cross Park Lane and turn left at the next street, Park St. \u00a0Run up this street as it becomes Gloucester Rd and turn left when it ends at Park Rd. \u00a0Run up Park Rd to St John\u2019s Wood High St and Starbucks.<\/span><\/div>\n<div><\/div>\n<div><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1723\" src=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2017\/02\/BegHydeParkviaPaddington.png\" alt=\"\" width=\"443\" height=\"599\" srcset=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2017\/02\/BegHydeParkviaPaddington.png 443w, https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2017\/02\/BegHydeParkviaPaddington-222x300.png 222w, https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2017\/02\/BegHydeParkviaPaddington-281x380.png 281w\" sizes=\"auto, (max-width: 443px) 100vw, 443px\" \/><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Hi everyone, GREAT job on Thursday with 90 minutes. \u00a0Can you believe you guys ran 7 miles? \u00a07 MILES!! \u00a0You all continue to amaze me with your determination and support for each other. OK &#8211; this week, you are increasing your non-Thursday run times. \u00a0I am hoping you did 45 minutes this weekend. \u00a0Tuesday you &hellip; <a href=\"https:\/\/womenrunningtheworld.com\/beginners\/2018\/01\/28\/2017-18-beginners-week-23\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">2017-18 Beginners Week 23<\/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-1865","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 23 - 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\/2018\/01\/28\/2017-18-beginners-week-23\/\" \/>\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 23 - Beginners\" \/>\n<meta property=\"og:description\" content=\"Hi everyone, GREAT job on Thursday with 90 minutes. \u00a0Can you believe you guys ran 7 miles? \u00a07 MILES!! \u00a0You all continue to amaze me with your determination and support for each other. 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