{"id":2013,"date":"2019-10-26T14:37:21","date_gmt":"2019-10-26T14:37:21","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/?p=2013"},"modified":"2020-08-10T02:40:56","modified_gmt":"2020-08-10T02:40:56","slug":"2019-20-beginners-week-10","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2019\/10\/26\/2019-20-beginners-week-10\/","title":{"rendered":"2019-20 Beginners Week 10"},"content":{"rendered":"\n

Hi all,
As usual, GREAT JOB with the run on Thursday. \u00a0I know as we get to the last segment or so it starts to feel hard, but you all are pushing through and making it happen and we are so proud of you! \u00a0I have a bunch of little things to discuss this week so read on\u2026

Prague<\/strong>
By now, you should all have had the email with the hotel and race registration information as well as the email for us at WRW to help with our planning to see who is planning to come. \u00a0We only have a certain number of hotel rooms, and we are going to cap our total WRW attendance at 120 due to restaurant capacity, so even if you\u2019re not fully sure about the race, I would recommend reserving a hotel room. \u00a0You have until 15 January to cancel it with no obligation. \u00a0I just wouldn\u2019t want you to realize in 3 weeks that you actually CAN do this (which I KNOW you can, but I get that it can take some time to convince yourself) and then have to go on our waitlist if it fills up. \u00a0Please talk to any of the coaches if you\u2019re feeling unsure.

Here is the link again – please fill it out ASAP if you haven\u2019t yet –

London Winter 10K<\/strong>
I heard from a couple of you that you\u2019ve been hearing about the London Winter 10K. \u00a0In the past few years, many beginners have done this race. \u00a0This year it is on Sunday 9 February 2020. This is NOT mandatory. \u00a0However, it can be a good intermediate goal and is also a good way to experience what race day feels like. \u00a0By race day, you will have run 10K on our Thursday runs so it will not be a stretch for you in terms of distance. \u00a0However, it\u2019s important to treat it like a training run and not like a race. \u00a0We will talk more about it as the day approaches if some of you decide to run it. \u00a0It is a fun race! \u00a0I\u2019ve heard that it might sell out so if you all can get motivated, you should go for it and sign up! \u00a0https:\/\/www.londonwinterrun.co.uk<\/a>

This Week and Future Runs<\/strong>
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! \u00a0

Question for you all – how do you feel about destination runs versus loops back to SJW? \u00a0We have some destination runs that are just about the right length for us. \u00a0I\u2019d love to use them, 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>

SAVE THE DATE<\/strong>
We will do our annual Holiday Lights run on\u00a0Thursday 5 December. \u00a0This is a very special run – we will leave at\u00a06 am\u00a0and 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!
Also, it sounds like Pia may be making a plan for the following week – 12 December – for a holiday celebration. \u00a0It\u2019s not final, but wanted to put it out there so your calendars don\u2019t fill up.

Adding A Run on the Weekend<\/strong>
I know some of you have started adding in an extra run on the weekend. \u00a0This is the time for\u00a0all of you\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.

Eating Before the Run<\/strong>
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. \u00a0As we start to run longer, you will need a little more energy and it\u2019s good to start trying things now.
Also, many 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. \u00a0Plus, your body composition will change as you build your muscle.Let us know if you have any questions about any of this!

This Week – Halloween<\/strong>
As it happens, our run falls on Halloween this year. \u00a0If you\u2019re up for it, let\u2019s have some fun and wear some fancy dress (as they say here). \u00a0I may try to plan a route to see some Halloween decorations in the neighborhood – I\u2019ll see what I can come up with.<\/p>\n\n\n\n

See you all on Thursday,
Amy<\/p>\n","protected":false},"excerpt":{"rendered":"

Hi all,As usual, GREAT JOB with the run on Thursday. \u00a0I know as we get to the last segment or so it starts to feel hard, but you all are pushing through and making it happen and we are so proud of you! \u00a0I have a bunch of little things to discuss this week so … Continue reading 2019-20 Beginners Week 10<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-2013","post","type-post","status-publish","format-standard","hentry","category-beginners","without-featured-image"],"yoast_head":"\n2019-20 Beginners Week 10 - 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\/26\/2019-20-beginners-week-10\/\" \/>\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 10 - Beginners\" \/>\n<meta property=\"og:description\" content=\"Hi all,As usual, GREAT JOB with the run on Thursday. \u00a0I know as we get to the last segment or so it starts to feel hard, but you all are pushing through and making it happen and we are so proud of you! \u00a0I have a bunch of little things to discuss this week so … Continue reading 2019-20 Beginners Week 10\" \/>\n<meta property=\"og:url\" content=\"https:\/\/womenrunningtheworld.com\/beginners\/2019\/10\/26\/2019-20-beginners-week-10\/\" \/>\n<meta property=\"og:site_name\" content=\"Beginners\" \/>\n<meta property=\"article:published_time\" content=\"2019-10-26T14:37:21+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-08-10T02:40:56+00:00\" \/>\n<meta name=\"author\" content=\"wrwlondon\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"wrwlondon\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2019\/10\/26\/2019-20-beginners-week-10\/\",\"url\":\"https:\/\/womenrunningtheworld.com\/beginners\/2019\/10\/26\/2019-20-beginners-week-10\/\",\"name\":\"2019-20 Beginners Week 10 - Beginners\",\"isPartOf\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#website\"},\"datePublished\":\"2019-10-26T14:37:21+00:00\",\"dateModified\":\"2020-08-10T02:40:56+00:00\",\"author\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#\/schema\/person\/132aaf165fcf4d93461ee6435720310c\"},\"breadcrumb\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2019\/10\/26\/2019-20-beginners-week-10\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/womenrunningtheworld.com\/beginners\/2019\/10\/26\/2019-20-beginners-week-10\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2019\/10\/26\/2019-20-beginners-week-10\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/womenrunningtheworld.com\/beginners\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"2019-20 Beginners Week 10\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#website\",\"url\":\"https:\/\/womenrunningtheworld.com\/beginners\/\",\"name\":\"Beginners\",\"description\":\"Learning to run one step at a time\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/womenrunningtheworld.com\/beginners\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#\/schema\/person\/132aaf165fcf4d93461ee6435720310c\",\"name\":\"wrwlondon\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/5dc4599ef5398e2fef1c490b4123a06fb36ed03f7b1b99eb56ffb5e05c143779?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/5dc4599ef5398e2fef1c490b4123a06fb36ed03f7b1b99eb56ffb5e05c143779?s=96&d=mm&r=g\",\"caption\":\"wrwlondon\"},\"url\":\"https:\/\/womenrunningtheworld.com\/beginners\/author\/wrwlondon\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"2019-20 Beginners Week 10 - Beginners","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/womenrunningtheworld.com\/beginners\/2019\/10\/26\/2019-20-beginners-week-10\/","og_locale":"en_US","og_type":"article","og_title":"2019-20 Beginners Week 10 - Beginners","og_description":"Hi all,As usual, GREAT JOB with the run on Thursday. \u00a0I know as we get to the last segment or so it starts to feel hard, but you all are pushing through and making it happen and we are so proud of you! \u00a0I have a bunch of little things to discuss this week so … Continue reading 2019-20 Beginners Week 10","og_url":"https:\/\/womenrunningtheworld.com\/beginners\/2019\/10\/26\/2019-20-beginners-week-10\/","og_site_name":"Beginners","article_published_time":"2019-10-26T14:37:21+00:00","article_modified_time":"2020-08-10T02:40:56+00:00","author":"wrwlondon","twitter_card":"summary_large_image","twitter_misc":{"Written by":"wrwlondon","Est. reading time":"6 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/womenrunningtheworld.com\/beginners\/2019\/10\/26\/2019-20-beginners-week-10\/","url":"https:\/\/womenrunningtheworld.com\/beginners\/2019\/10\/26\/2019-20-beginners-week-10\/","name":"2019-20 Beginners Week 10 - Beginners","isPartOf":{"@id":"https:\/\/womenrunningtheworld.com\/beginners\/#website"},"datePublished":"2019-10-26T14:37:21+00:00","dateModified":"2020-08-10T02:40:56+00:00","author":{"@id":"https:\/\/womenrunningtheworld.com\/beginners\/#\/schema\/person\/132aaf165fcf4d93461ee6435720310c"},"breadcrumb":{"@id":"https:\/\/womenrunningtheworld.com\/beginners\/2019\/10\/26\/2019-20-beginners-week-10\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/womenrunningtheworld.com\/beginners\/2019\/10\/26\/2019-20-beginners-week-10\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/womenrunningtheworld.com\/beginners\/2019\/10\/26\/2019-20-beginners-week-10\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/womenrunningtheworld.com\/beginners\/"},{"@type":"ListItem","position":2,"name":"2019-20 Beginners Week 10"}]},{"@type":"WebSite","@id":"https:\/\/womenrunningtheworld.com\/beginners\/#website","url":"https:\/\/womenrunningtheworld.com\/beginners\/","name":"Beginners","description":"Learning to run one step at a time","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/womenrunningtheworld.com\/beginners\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/womenrunningtheworld.com\/beginners\/#\/schema\/person\/132aaf165fcf4d93461ee6435720310c","name":"wrwlondon","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/womenrunningtheworld.com\/beginners\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/5dc4599ef5398e2fef1c490b4123a06fb36ed03f7b1b99eb56ffb5e05c143779?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/5dc4599ef5398e2fef1c490b4123a06fb36ed03f7b1b99eb56ffb5e05c143779?s=96&d=mm&r=g","caption":"wrwlondon"},"url":"https:\/\/womenrunningtheworld.com\/beginners\/author\/wrwlondon\/"}]}},"_links":{"self":[{"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/posts\/2013","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/comments?post=2013"}],"version-history":[{"count":1,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/posts\/2013\/revisions"}],"predecessor-version":[{"id":2014,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/posts\/2013\/revisions\/2014"}],"wp:attachment":[{"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/media?parent=2013"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/categories?post=2013"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/tags?post=2013"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}