{"id":1928,"date":"2018-10-29T18:44:16","date_gmt":"2018-10-29T18:44:16","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/?p=1928"},"modified":"2018-11-05T18:44:51","modified_gmt":"2018-11-05T18:44:51","slug":"2018-19-beginners-week-10","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2018\/10\/29\/2018-19-beginners-week-10\/","title":{"rendered":"2018-19 Beginners Week 10"},"content":{"rendered":"
Hi all,<\/div>\n
<\/div>\n
I want to talk a little about start times and the Tuesday runs. \u00a0We encourage you all to run together on Tuesday because it\u2019s good from a timing perspective (a day of rest between runs) and it\u2019s easier to commit to being there when you have a regular schedule. \u00a0But it is up to the group to organise it. \u00a0I would recommend, given the number of you, that you set some expectations and start times so that everyone is aware, but you should stick to them so no one is surprised. \u00a0As it gets colder (and boy it was cold this morning!!), you should not be waiting around much after your warm up because your muscles will start to stiffen. \u00a0However, you should be doing the full 5 – 6 minutes of warm up because that is what will prevent injuries. \u00a0With the cold weather starting, that warm up will be even more important. \u00a0I know it is tempting to rush through it, but please please trust me when I say it is worth those 5 minutes!<\/div>\n
<\/div>\n
Also, please please do not answer any texts or What\u2019sApp messages while you are running!! \u00a0That is just asking for an injury as you trip over something on the sidewalk!<\/div>\n
<\/div>\n
On Thursdays, the expectation is that we gather at 8:15 to be ready to begin the warmup at 8:20. \u00a0The warm up takes 5 – 6 minutes so we expect we will leave no earlier than 8:25. \u00a0If you are running a minute or two late, please text me (07780 588 447) and we should be able to have a coach wait for you.<\/div>\n
<\/div>\n
If anyone has any questions or concerns about this, please let me know.<\/div>\n
<\/div>\n
<\/div>\n
This Week and Future Runs<\/b><\/div>\n
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>\n
Question for you all – how do you feel about destination runs versus loops back to SJW? \u00a0A friend has been doing some new destination runs that are just about the right length for us. \u00a0I\u2019d love to try them out, but I want to be sensitive to your time since it will take longer to get back home. \u00a0So can you let me know what you think?<\/span><\/div>\n
<\/div>\n
\n
SAVE THE DATE<\/b><\/div>\n
We will do our annual Holiday Lights run on Thursday 6 December<\/u>. \u00a0This is a very special run – we will leave at 6 am<\/u> and run down to Oxford and Regent Streets and see the London holiday lights in all their glory. \u00a0You can make it back home by 7:15 if you have a shorter run (last year, the group split and those who wanted the full run for the week went a little longer). \u00a0I want to give you enough time to make arrangements with your family if you have younger kids. \u00a0This is a run that is not to be missed!<\/div>\n<\/div>\n
<\/div>\n
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Adding A Run on the Weekend<\/b><\/div>\n
I know some of you have started adding in an extra run on the weekend. \u00a0This is the time for\u00a0all of you<\/u>\u00a0to 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. \u00a0In 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
\u00a0<\/span><\/div>\n
Eating Before the Run<\/b><\/div>\n
<\/div>\n
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\u00a0something<\/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>\n
<\/div>\n
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>\n
Let us know if you have any questions about any of this!<\/div>\n<\/div>\n
<\/div>\n
See you all on Thursday,<\/div>\n
<\/div>\n
Amy<\/div>\n","protected":false},"excerpt":{"rendered":"

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