Hi everyone, We are so impressed with you all! \u00a0You guys made those longer segments seem easy. \u00a0It was fun to see the Frieze sculptures along the way. \u00a0And we are so happy that several of you have taken the plunge and bought your tickets for Prague! \u00a0Wahoo!
I am attaching the warm-up exercises we did on Thursday so you can start to incorporate them into your Tuesday run as well. \u00a0It is good to get your muscles activated and warm before we start out now that we are starting to increase the minutes we are running.
We have a couple of new runners joining us this week, hopefully on Tuesday. \u00a0So please be on the lookout for them at Barclays! Yvonne and Tulsi – the group has a What\u2019sApp group to keep in touch – \u00a0here is the link to join: \u00a0 <\/p>\n\n\n\n
This Week<\/strong> This week we are going to Melissa\u2019s flat after Thursday’s run to have some social time over coffee and pastries, hear a bit more about the race and hear from former beginners who have gone through the program. \u00a0I know some of you may not be able to stay and that\u2019s fine – just let us know if you have any questions. \u00a0Melissa\u2019s address is 50 South Lodge, Circus Road. \u00a0We should be getting there between 9:15 and 9:30 if you can\u2019t make the run but can make the coffee.
For the run this week, we are starting to increase our running increments, doing 4 and 5 minute segments. <\/p>\n\n\n\n
Running Next Week<\/strong> Next week is ASL\u2019s October break and many of the group may not be around for the Tuesday run.\u00a0 But not all of you are ASL and not all may be going away, so please reach out to each other to see who is available to run and when.\u00a0 If you are away, try to get one run in between this Thursday and next Thursday, even if it\u2019s just a few 4 or 5 minute intervals.\u00a0 Don\u2019t worry about keeping track of how many intervals \u2013 just get out there and run\/walk for about 35-40 minutes if you can.\u00a0 We want your legs to get used to running on a regular basis. \u00a0And if you\u2019re traveling, use it to explore where you are!
For next Thursday (17 October), we have our run to Big Ben so clear your calendars for this beginner group milestone! <\/p>\n\n\n\n
Running Kit<\/strong> First, I want to make sure you all received the email about WRW running kit. \u00a0 There is absolutely no obligation to buy, but the orders are due by Wednesday so I wanted to make sure you don\u2019t miss it if you want a WRW shirt. \u00a0From a sizing perspective, most years I have gotten a small but for some reason, last year\u2019s shirt ran a little small and I moved into a medium. \u00a0It will depend on how you like your shirt to fit. \u00a0I believe Marissa, our kit master, also has some extra WRW black hats if anyone is interested in one of those.
I know there have been questions about recommended gear for running and where to buy it. \u00a0First, know that you don\u2019t need to run out to buy things unless you want to (always good to have a shopping excuse!). \u00a0My beginner year I bought super cheap stretchy cotton yoga pants at Sports Direct (for literally less than \u00a310 each) and a super cheap running belt (that I still use) and then bought things like shoes and running tights when I went back to the states at Christmas. \u00a0I was also not convinced I would last at this running thing beyond Christmas so was reluctant to buy running tights that I would never use again.
The coaches recommend you consider the following gear to get you through the training season:
Rain jacket – it does rain here and it\u2019s not going to stop us. \u00a0You want one that is breathable if possible (although again, I got by for almost 3 years with a super cheap not-breathable lightweight waterproof shell that I already owned). \u00a0They can be very expensive but this one isn\u2019t and is similar to one I got a few years ago:https:\/\/www.sportsshoes.com\/product\/ron2737\/ronhill-infinity-nightfall-women%27s-jacket\/<\/a>
![\"\"](\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2018\/10\/Warm-Up-Exercises-416x1024.png\")
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