{"id":2010,"date":"2019-10-20T10:46:00","date_gmt":"2019-10-20T10:46:00","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/?p=2010"},"modified":"2020-06-09T10:49:19","modified_gmt":"2020-06-09T10:49:19","slug":"2019-20-beginners-week-9","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2019\/10\/20\/2019-20-beginners-week-9\/","title":{"rendered":"2019-20 Beginners Week 9"},"content":{"rendered":"\n

What a great run! \u00a0Big Ben (or I guess we should call it the scaffolding tower that was Big Ben) is done and dusted. \u00a0That run was a huge milestone and you all did it with smiles on your faces. \u00a0Remember when you said you couldn\u2019t imagine running all the way there? \u00a0On top of that, we had a pretty big jump up in running time – we went from 28 to 36 total minutes and from 5 to 7 minute segments. \u00a0Great job! \u00a0Hopefully you can repeat the run on Tuesday for those of you who missed it on Thursday. \u00a0If you do, take a photo and send it! \u00a0

This week is parent\/teacher conferences at ASL. \u00a0Most of the coaches can run at the regular time so I\u2019m hoping many of you will be able to join us. \u00a0If not, use the What\u2019sApp group to see who else is around either in the afternoon or on Friday morning to get together.

This week, the running segments are not too different from last week – just a few more 7 minute ones. \u00a0We will loop back to Barclays to get you back home to kids quickly if you need to. \u00a0<\/p>\n\n\n\n

Stretching\/Rolling Equipment<\/strong>
I promised to send out links to some of the stretching\/rolling paraphernalia we talked about at the beginner coffee.

Foam Roller – Something basic, like this: \u00a0https:\/\/www.amazon.co.uk\/Maximo-Fitness-Superior-Instructions-Included\/dp\/B06Y97NVKZ\/ref=cts_sp_1_vtp<\/a>\u00a0\u00a0(mine is 45 cm, \u00a0not 90 but I\u2019m sure either is fine). \u00a0Use it on your IT band. \u00a0Search YouTube for videos on how to roll. \u00a0Melissa has a thicker one (that she showed you) that is better for lower back.

This is the slant board that Dinae talked about. \u00a0She has it in her bathroom and stands on it whenever she is at the sink to help stretch your calves.https:\/\/www.amazon.co.uk\/dp\/B00HVJRSQM\/ref=cm_sw_r_sms_c_api_i_tijODbNX5EZBR<\/a>

Trigger point balls – either spiky or not:https:\/\/www.amazon.co.uk\/Fitness-Mad-Trigger-Massage-Multicolour\/dp\/B00BJJZN94\/ref=sr_1_3?crid=1DIQCCDJ4DIHA&dchild=1&keywords=pressure+point+balls&psc=1&qid=1571602752&s=sports&sprefix=pressure+point+%2Csports%2C128&sr=1-3<\/a>https:\/\/www.amazon.co.uk\/ResultSport\u00ae-Pack-Reflexology-Myofasical-Environmental\/dp\/B00CCPNDWI\/ref=sr_1_7?crid=1DIQCCDJ4DIHA&dchild=1&keywords=pressure+point+balls&psc=1&qid=1571602752&s=sports&sprefix=pressure+point+%2Csports%2C128&sr=1-7<\/a>
<\/p>\n\n\n\n

Weekend Running<\/strong>
Some of you have asked about running a bit on the weekends. \u00a0It would be good to start that in a week or so. \u00a0In general, you don\u2019t want to run a longer segment on the weekend than we are doing during the week – so if you ran next weekend, it shouldn\u2019t have segments longer than 7 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.
<\/p>\n\n\n\n

Here is the route for the week:
Cross Wellington and head down Circus Road. \u00a0Go left on Grove End to St. John’s Wood Road. Take a right on Grove End then a left on Cunningham Place. \u00a0Go right on Aberdeen Place and follow the road to the canal entrance on Blomfield. \u00a0Go west on the canal and exit at Harrow Rd. \u00a0Cross the canal on Harrow then go right on Sutherland to Castellain. \u00a0Take a left and run to Paddington Rec, entering at the Moorhead Road Gate. \u00a0Run through Paddington exiting at Carlton Vale. \u00a0Go right on Carlton Vale, right on Hamilton Terrace, and left on Hall back to Barclays.<\/p>\n\n\n\n

\"\"
Week 9 beginner<\/figcaption><\/figure>\n","protected":false},"excerpt":{"rendered":"

What a great run! \u00a0Big Ben (or I guess we should call it the scaffolding tower that was Big Ben) is done and dusted. \u00a0That run was a huge milestone and you all did it with smiles on your faces. \u00a0Remember when you said you couldn\u2019t imagine running all the way there? \u00a0On top of … Continue reading 2019-20 Beginners Week 9<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":2011,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-2010","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beginners","with-featured-image"],"yoast_head":"\n2019-20 Beginners Week 9 - 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\/10\/20\/2019-20-beginners-week-9\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"2019-20 Beginners Week 9 - 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