{"id":1964,"date":"2019-03-03T16:42:30","date_gmt":"2019-03-03T16:42:30","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/?p=1964"},"modified":"2019-03-31T16:46:44","modified_gmt":"2019-03-31T16:46:44","slug":"2018-19-beginners-week-28","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2019\/03\/03\/2018-19-beginners-week-28\/","title":{"rendered":"2018-19 Beginners Week 28"},"content":{"rendered":"\n

What an amazing job you all did running to Canary. \u00a0The route diversion and bikes were not so fun, and I know it felt long and hard. \u00a0But you all made it and we are so proud of you! \u00a0
<\/p>\n\n\n\n

We leave for Milan in less than 3 weeks. \u00a0I\u2019m hoping that\u2019s starting to feel a bit more like \u201cYAY!\u201d rather than \u201cYIKE!\u201d \u00a0Or maybe a bit of both. \u00a0We are in the home stretch and you guys are STRONG. \u00a0If you had to, you could do the race now. \u00a0The next few weeks are just about making it easier.
<\/p>\n\n\n\n

Don\u2019t worry about the cut off!<\/strong>
From some of the chatter on the Canary run, it seems like there is a lot of stress about the cut off. \u00a0This is the point where we need you all to take several deep breaths and just BELIEVE. \u00a0Believe that your coaches know what they are doing, believe that it has worked for many others before you, believe that YOU can do it. \u00a0Worrying takes a lot of energy. \u00a0It is completely normal to be anxious before a run, but please try not to overstress or over analyze. \u00a0If we thought there was even a CHANCE of you not being able to do this, we would be talking to you about it and planning for the possibility. \u00a0Do NOT focus on what the race website says. \u00a0We have talked to the race coordinator about our group (and trust me, there will be regular MWF runners who are slower than ALL of you) and they have assured us that the 3 hour cut off is not hard and fast. \u00a0So we need you to do what you do during our long runs – just show up and do what we tell you to do.
<\/p>\n\n\n\n

Electrolytes<\/strong>
It sounds like some of you are putting electrolytes in your running water. \u00a0In general, we advise against this. \u00a0Runners really only need to worry about electrolyte replacement if you are running really hard (which you aren\u2019t, and won\u2019t be even during the race) or if it\u2019s really hot (which it is NOT here). \u00a0And even if it is hot during the race, the point that electrolytes might be at all useful will be towards the end of the race and you certainly will be done with any liquid you have brought along by that point. \u00a0Few, if any, of the MWF runners use electrolytes during their runs. \u00a0On race day, there may be electrolyte drinks available at the water stations but we strongly advise you NOT to take them because they will not be anything you have tried before (it\u2019s always some local random drink) and you do NOT want to try something during the race that you haven\u2019t already tested. \u00a0By drinking regular water during your runs, you are replacing the water your body is sweating out and also keeping your body used to taking in regular water, which is what you should be doing during the race. \u00a0Drinking electrolytes after the race will be fine (and I have to say, nothing tastes better than a beer after a race and the German Olympic training coaches agree\u00a0https:\/\/www.bbc.co.uk\/sport\/winter-olympics\/43127307<\/a>)
<\/p>\n\n\n\n

Race Gear<\/strong>
I know I said this last week but I\u2019m going to say it again – make sure you try out any clothing or gear you might possibly use during the race. \u00a0It could be warm in Milan, so get a pair of cropped running tights if you don\u2019t already have them, or maybe even shorts (!!) and do a run with them. \u00a0Make sure you\u2019ve tried running in a short sleeve shirt, or maybe even a tank (!!). \u00a0And no new running bra on race day, of course. \u00a0This is the same for any water belt or whatever. \u00a0Also try out your music options – you\u2019ll want to bring headphones but won\u2019t start out with them in since we will all be together and chatting \ud83d\ude42 \u00a0so where will you put them? \u00a0And don\u2019t forget to make a playlist. (really – one year I helped a friend in a panic on race morning because she thought she\u2019d synched her phone with iTunes and it hadn\u2019t worked and she hadn\u2019t checked).

Trip Details<\/strong>
As the trip approaches, Micki and Carolyn P will send more detailed emails about the weekend including timing and where to meet for meals, the tours, and anything else scheduled. \u00a0They\u2019ll also send some trip packing tips which I will emphasize and add to in a future email. \u00a0If you have any questions at all about the race or the weekend, please don\u2019t hesitate to ask. \u00a0I know it can be scary not knowing how it\u2019s all going to play out and we want to make you all feel as comfortable and psychologically ready as possible.
I am missing the photo book information from a couple of you but you should have received a separate email from me on that. \u00a0There are also 4 of you who have not done the dinner survey, also emailed separately. \u00a0You all have a green check mark next to your name for race registration – wahoo!
<\/p>\n\n\n\n

WRW Coffee<\/strong>
On Wednesday 13 March, we will be having an all-WRW coffee at The Elgin in Maida Vale,\u00a0255 Elgin Ave, W9 1NJ\u00a0and you all are invited. \u00a0It is timed to start after the regular MWF run, so about 9:30 – 11. \u00a0We would love for you all to come because you are truly part of WRW and it will be a good chance to see some of the other runners who will be coming to Milan.
<\/p>\n\n\n\n

This Week<\/strong>
This week is a bit of a break week. \u00a0This doesn\u2019t mean we get to take it easy, unfortunately. \u00a0It just means we don\u2019t increase our time\/distance. \u00a0We are letting our bodies recover a bit from the last few long runs, giving the muscles time to repair before we move on. \u00a0We are going to do a route that ends near the Kensington Dishroom, by request, so we can have brunch together \ud83d\ude42
Don\u2019t forget to bring your Oyster card for the ride home. \u00a0You won\u2019t need your gels this week unless you really want the practice.
This week, we are going to start running immediately from Barclays. \u00a0In the race, you won\u2019t have a walk to start running so let\u2019s start to get used to running from the start. \u00a0Make sure you are warmed up a bit before you get to Barclays and keep moving while we wait for the group to gather.<\/p>\n\n\n\n

The route\u2026<\/strong>The usual way to Hyde Park, all the way across the north side of the park and then down past Kensington Palace.  Turn left to run along the south side of the park.  At the far end, loop back to the left to run along the north side of the Serpentine, turning left at the Serpentine Gallery to cross over the bridge and run down to the south edge of the park.  Turn right and finish the run at Dishoom.<\/p>\n\n\n\n

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What an amazing job you all did running to Canary. \u00a0The route diversion and bikes were not so fun, and I know it felt long and hard. \u00a0But you all made it and we are so proud of you! \u00a0 We leave for Milan in less than 3 weeks. \u00a0I\u2019m hoping that\u2019s starting to feel … Continue reading 2018-19 Beginners Week 28<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":1967,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-1964","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beginners","with-featured-image"],"yoast_head":"\n2018-19 Beginners Week 28 - 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\/2019\/03\/03\/2018-19-beginners-week-28\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"2018-19 Beginners Week 28 - 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