{"id":1956,"date":"2019-02-03T16:23:43","date_gmt":"2019-02-03T16:23:43","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/?p=1956"},"modified":"2019-03-31T16:25:03","modified_gmt":"2019-03-31T16:25:03","slug":"2018-19-beginners-week-24","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2019\/02\/03\/2018-19-beginners-week-24\/","title":{"rendered":"2018-19 Beginners Week 24"},"content":{"rendered":"\n

Hi all,
I hope those of you who ran the Winter 10K had a fun time!  It looks like you had cold but sunny weather for it.  I can\u2019t wait to hear all about it!  Congratulations!<\/p>\n\n\n\n

This week<\/strong>
This week is ASL\u2019s parent teacher conferences.  I am hoping most of you were able to schedule your conferences so you can run.  This week\u2019s route is not complicated so if you aren\u2019t able to come on Thursday, hopefully you can get together with others.  But let me know if you will not be able to make this Thursday.<\/p>\n\n\n\n

Save the Date \u2013 Tuesday 12 February \u2013 Shirt\/Hat Distribution and Money Collection<\/strong>
On Tuesday 12 February in the morning, we\u2019ll be collecting money and distributing the WRW shirts and hats. We will also be collecting money for certain expenses for the Milan Half-Marathon trip. More details to follow.
<\/p>\n\n\n\n

This week \u2013 gels!<\/strong>
This week we are going to try gels on the run. \u00a0I saw a few of you with them last week. \u00a0Gels are basically carbohydrates to give your body some extra fuel during the race. \u00a0For the most part,\u00a0we train in a way to teach our body to use fat as a fuel. \u00a0Fat is easier to access as an energy source and requires less fine-tuning in terms of timing\u00a0carb intake during exercise. \u00a0Our bodies have about 1000-1200 \u201ceasy access\u201d calories available which will get most ladies about 10-11 miles\u00a0(depending on their weight and fitness level). \u00a0After that we will use gels (carbs) to fuel that last 2-3 miles of the half-marathon. \u00a0We, your coaches, will\u00a0tell you when you should take the gel. \u00a0We will plan to use them on our longer runs going forward so we get used to taking them \u2013 we don\u2019t want\u00a0anything \u201cnew\u201d on race day to throw us off! \u00a0On Thursday, we will bring a bunch of gels that you can sample. \u00a0You can try different flavors and brands\u00a0and decide what you like (it may be helpful to keep the packet if you like it so you remember it). \u00a0Then you can buy some either online or at running\u00a0stores. \u00a0In general, gels don\u2019t taste great but they will either give you a boost after about 6 \u2013 8 minutes or, if you\u2019re like me, they will keep you from\u00a0losing energy.
Some of the gels we have are called isotonic and have more liquid so you may not need water with them. \u00a0Others are more like the consistency of jam\u00a0and you\u2019ll want water to wash it down. \u00a0So please please bring your water with you.<\/p>\n\n\n\n

Places to buy gels:
Runners Need stores or runnersneed.com<\/a> (individual GU, SIS, TORQ, Shot Bloks, sport jelly beans)
sweatshop.co.uk<\/a>  (you can buy individual GU gels here)
amazon.co.uk<\/a>  (may only be available in boxes but you could share with others in the group)
wiggle.co.uk<\/a>
energysnacks.co.uk<\/a>
Ocado (Clif Shot Bloks, SIS isotonic gels)<\/p>\n\n\n\n

The route this week – to Big Ben and back<\/strong>
For this run we head to Hyde Park via the usual route\u00a0and\u00a0run along the eastern edge of the park to Hyde Park Corner, under the arch\u00a0and\u00a0down Constitution Hill.\u00a0 Run pass the Victoria Memorial down the mall\u00a0and\u00a0enter St. James Park.\u00a0 Run over the pond\u00a0and\u00a0out of the park, turning left onto Birdcage Walk\u00a0and\u00a0down into Parliament Square to\u00a0Big\u00a0Ben, then turn around\u00a0and\u00a0run the same route\u00a0back\u00a0to Starbucks.<\/p>\n\n\n\n

\"\"<\/figure>\n","protected":false},"excerpt":{"rendered":"

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