{"id":2049,"date":"2020-01-26T15:38:09","date_gmt":"2020-01-26T15:38:09","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/?p=2049"},"modified":"2020-08-10T03:48:04","modified_gmt":"2020-08-10T03:48:04","slug":"2019-20-beginners-week-23","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2020\/01\/26\/2019-20-beginners-week-23\/","title":{"rendered":"2019-20 Beginners Week 23"},"content":{"rendered":"\n<p>Well done ALL of you! \u00a0Such a great run to Borough, and so nice to see Renata, too! \u00a0I know you were all nervous about adding on time but look at you! \u00a0So just keep that in mind as we go forward &#8211; YOU CAN DO IT!<br><br>You may not believe us, but the hardest part is behind you. \u00a0Once someone can run an hour, bumping up a session 10 minutes\u00a0each week is not a significant jump in terms of fitness\/cardio requirement. \u00a0The hard part is learning how to run and building a base. \u00a0It\u2019s tough to move from walking\/jogging\u00a0intervals to non-stop running. \u00a0We\u2019ve done that hard work and are more than ready to start extending our mileage.<\/p>\n\n\n\n<p>This is another crazy long email so bear with me &#8211; sorry!<\/p>\n\n\n\n<p>A few notes about training over the coming weeks:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>It\u2019s very important to get in the the long runs each week, even if they are not on Thursday with the rest of the group<\/li><li>If you want to run a little faster, you can push your pace on the shorter weekend run. \u00a0But keep your Tuesday runs slow please!<\/li><li>It\u2019s important to not steadily increase your time every week \u2013 it is best to lengthen your session for 3-4 weeks then drop back for one week to allow your body to\u00a0recover\/rest. \u00a0We will rest the week of ASL\u2019s February break and then again 3 weeks later.<\/li><li>Please continue to email\/talk to each other when you have scheduling conflicts \u2013 it\u2019s a great way to get those longer runs in if you can\u2019t make a Thursday, and if there are a bunch of you who will miss, you can always see if a coach can run with you later<\/li><\/ul>\n\n\n\n<p><strong>Message from Jess<\/strong>\u00a0&#8211; she wants you all to know that she will be running the Winter 10K with you. \u00a0She is going to miss the prior Thursday and go visit her daughter in order to be back here for the race. \u00a0So no fretting &#8211; she\u2019ll be there!<br><br>This week, in addition to Shannon guest coaching, we will also have two new guest coaches &#8211; Janelle and Magali. \u00a0Paola and I will be there, too, of course. \u00a0So if you see Janelle and Magali at Barclays before we get there, just say hello \ud83d\ude42<\/p>\n\n\n\n<p><strong>SAVE THE DATE &#8211; Tuesday 11 February<\/strong><br>On Tuesday 11 February, we will be doing money collection for the race and kit distribution. \u00a0It will be on Loudoun Road at a runner\u2019s home &#8211; details soon &#8211; between 8:30 and 10:30. \u00a0So come after your Tuesday run. \u00a0At this time, we will be collecting money for the dinners at the race and other incidentals, and if you ordered an annual Nike shirt, you will pay for them then and pick them up. \u00a0<strong><span class=\"has-inline-color has-vivid-red-color\">VERY IMPORTANT<\/span><\/strong>\u00a0&#8211; If you cannot make that time, PLEASE have someone pay and pick up for you. \u00a0With almost 150 people, we can\u2019t take the time to chase people down. \u00a0The other important thing is that it is cash only, and last year, the cash machines in SJW ran out of cash on the morning of the money collection. \u00a0So plan ahead. \u00a0You will get an email from WRW sometime next week with all of the specifics.<\/p>\n\n\n\n<p><strong>Running Playlists<\/strong><br>Some of us were talking about running playlists and songs that can match the pace you want. \u00a0It\u2019s important to test out the beats per minute (bpm) yourself and not just rely on what I say or what websites say. \u00a0It can vary quite a lot based on your stride length. \u00a0I have found that for me, especially as I\u2019m getting tired, I take smaller strides at a faster pace, so 180 bpm, which one site says equals a 7 min\/mi equals more like a 9+ min\/mi for me when I\u2019m tired. \u00a0Conversely, when I was trying to keep myself slower during a run, when I used one for 10-10:30 min\/mi (150 bpm) I ended up going faster. \u00a0So I think perhaps take some music out that you like to run to and pay attention &#8211; does one song cause you to speed up? \u00a0Or slow down? \u00a0Then type those songs into the links below to see what the bpm is to get a sense.<br>I have created a bunch of playlists on my Spotify for a wide range of bpm &#8211; 120 &#8211; 180. \u00a0You can go to my profile and follow any of them that you want and\/or use them to help build your own: \u00a0<a class=\"\" href=\"https:\/\/open.spotify.com\/user\/aewgrace?si=bapDYQyZR9CJfBZdPLZcsA\">https:\/\/open.spotify.com\/user\/aewgrace?si=bapDYQyZR9CJfBZdPLZcsA<\/a><br>Sites I use to find songs:<br><a class=\"\" href=\"https:\/\/jog.fm\/workout-songs\">https:\/\/jog.fm\/workout-songs<\/a>\u00a0&#8211; can search for songs with a certain bpm or search a particular song to find the bpm<br><a class=\"\" href=\"https:\/\/songbpm.com\/\">https:\/\/songbpm.com<\/a>\u00a0&#8211; this one has a nicer interface but you have to type the song in, you can\u2019t just look for songs with a certain bpm.I know there are many others out there &#8211; just do a search for them.<\/p>\n\n\n\n<p>Finally, we\u2019ve had some questions in the past week or so that I wanted to address.<br><br><strong>What should we do about running before\/after the Winter 10K?<\/strong><br>I will email about strategies for the race itself the week before the race, but from a run length perspective, you will swap your normal weekend and Tuesday runs &#8211; so you will run our regular long run on Thursday, you\u2019ll do the 10K on Sunday and you\u2019ll do your shorter (normally on the weekend) run on Tuesday. \u00a0Then the long Thursday run again. \u00a0Let me know if that doesn\u2019t make sense. \u00a0<br><br><strong>What are we going to do about running after the half marathon?<\/strong><br>First, let me say I am psyched you\u2019re already thinking about running after the half. \u00a0Yay! \u00a0(They are all sucked in &#8211; check!) \u00a0We will talk lots more about this as we near the race but basically you will all fold into the regular MWF group after the race. \u00a0Don\u2019t be nervous. \u00a0It will feel a bit weird at first, because you will be used to just your group being there and running together and then suddenly there are all these other people that maybe you met at the race but don\u2019t really know. \u00a0It will all be OK &#8211; we promise. \u00a0But think about this when you are planning your spring schedule. \u00a0I found after my beginner race that I was so used to clearing my calendar for Tues\/Thurs that I had a bunch of conflicts in April after the race for Mon\/Wed\/Fri. \u00a0So start scheduling your haircuts and pilates and whatever on Tues\/Thurs in April, OK? \u00a0Put those run days in your calendar now so you don\u2019t forget.<\/p>\n\n\n\n<p><strong>My knees hurt, my hips hurt, my &lt;insert body part> hurts<\/strong><br>First, buy a foam roller. \u00a0Something basic, like this: \u00a0<a class=\"\" href=\"https:\/\/www.amazon.co.uk\/Maximo-Fitness-Superior-Instructions-Included\/dp\/B06Y97NVKZ\/ref=cts_sp_1_vtp\">https:\/\/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.Second, go see an expert to make sure all is OK. \u00a0I have used Victor and Soliman and find both are good for different areas. \u00a0Victor is great for making sure things are \u201cworking\u201d the way they should. \u00a0He is also great for any doubts you have about if you can do this. \u00a0Soliman has been better for me with sciatica. \u00a0Let me know if you want their information. Other people see various people, too &#8211; but go if you\u2019re having niggles that won\u2019t resolve within about 10 min of the run.<\/p>\n\n\n\n<p><strong>When should we increase our weekend\/Tuesday running time?<\/strong><br>This will happen starting next week (4 Feb). \u00a0You will start running 60 min on Tuesdays and 45 min on the weekends. \u00a0I\u2019ll put it in next week\u2019s email as a reminder.<br><br><strong>Can we\/should we add another run in during the week?<\/strong><br>No. \u00a0Running is a repetitive movement and we don\u2019t want you to injure yourselves by running too much. \u00a0However, you can certainly do other exercise &#8211; spinning, yoga, pilates, walking, swimming, whatever! &#8211; to increase your stamina and muscle strength.<\/p>\n\n\n\n<p><strong>The Schedule<\/strong><br>(this week) Week 23 Jan 30 \u2013 80 min = Brompton Cemetery\/Whole Foods Kensington<br>Week 24 Feb 6 \u2013 90 min = Sloane Sq\/Green Park\u00a0(note &#8211; this is parent-teacher conf at ASL)<br>Week 25 Feb 13 \u2013 100 min = Big Ben and\u00a0back\u00a0<br>Week 26 Feb 20 \u2013 February break \u2013 60 min run<br>Week 27 Feb 27 \u2013 110 min = Wembley<br>Week 28 Mar 5 \u2013 120 min = Canada Water<br>Week 29 Mar 12 \u2013 90 min = TBD<br>Week 30 Mar 19 \u2013 130 min =\u00a0Kew Gardens<br>Week 31 Mar 25 \u2013 45 min = easy run through Regents Park (note this is a Wednesday since we leave for the race the next day)<br>RACE DAY!<\/p>\n\n\n\n<p><strong>This week\u2019s run<\/strong><br>This week we are running an interesting route through the Brompton Cemetery to finish at Whole Foods in Kensington. We\u2019ll head down to Hyde Park in the normal fashion via Lisson Grove\/Seymour. As we near Wellington Arch, we\u2019ll veer to the\u00a0right (or west) staying along the inside edge of the park. exiting at the gate we normally use at William Street [next to the French Embassy]. \u00a0Cross the street, take a right. \u00a0Turn left at Brompton Road (just past the tube) and take\u00a0Brompton all the way (admiring Harrods as you pass) until Fulham Road. \u00a0Veer left on Fulham Road and continue to Brompton Cemetery. \u00a0Turn right to enter the Cemetery.\u00a0\u00a0Run through the Cemetery then exit and turn right onto Old Brompton Road, then turn left onto Earls Court Road. Cross Cromwell Road, then turn right onto Cromwell Road\u00a0and then turn left onto Marloes Road. Continue north on\u00a0Marloes making your way through the streets to Kensington High Street. \u00a0Whole Foods will be to your right. Whole Foods is a great place to finish. There is plenty of room for\u00a0everyone to sit together for coffee after the run (if you have time). To get back to SJW, some people may\u00a0decide to share cabs or you can tube home from Kensington High Street station (Circle Line).<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"415\" height=\"542\" src=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2017\/02\/WholeFoodsKenBrompton.png\" alt=\"\" class=\"wp-image-1729\" srcset=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2017\/02\/WholeFoodsKenBrompton.png 415w, https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2017\/02\/WholeFoodsKenBrompton-230x300.png 230w, https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2017\/02\/WholeFoodsKenBrompton-291x380.png 291w\" sizes=\"auto, (max-width: 415px) 100vw, 415px\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Well done ALL of you! \u00a0Such a great run to Borough, and so nice to see Renata, too! \u00a0I know you were all nervous about adding on time but look at you! \u00a0So just keep that in mind as we go forward &#8211; YOU CAN DO IT! You may not believe us, but the hardest &hellip; <a href=\"https:\/\/womenrunningtheworld.com\/beginners\/2020\/01\/26\/2019-20-beginners-week-23\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">2019-20 Beginners Week 23<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":2053,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-2049","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beginners","with-featured-image"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>2019-20 Beginners Week 23 - 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\/2020\/01\/26\/2019-20-beginners-week-23\/\" \/>\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 23 - Beginners\" \/>\n<meta property=\"og:description\" content=\"Well done ALL of you! \u00a0Such a great run to Borough, and so nice to see Renata, too! \u00a0I know you were all nervous about adding on time but look at you! \u00a0So just keep that in mind as we go forward &#8211; YOU CAN DO IT! You may not believe us, but the hardest &hellip; Continue reading 2019-20 Beginners Week 23\" \/>\n<meta property=\"og:url\" content=\"https:\/\/womenrunningtheworld.com\/beginners\/2020\/01\/26\/2019-20-beginners-week-23\/\" \/>\n<meta property=\"og:site_name\" content=\"Beginners\" \/>\n<meta property=\"article:published_time\" content=\"2020-01-26T15:38:09+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-08-10T03:48:04+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/secureservercdn.net\/160.153.138.219\/f9a.ef9.myftpupload.com\/beginners\/wp-content\/uploads\/sites\/3\/2020\/01\/BegBoroughJan2020.jpg?time=1643592929\" \/>\n\t<meta property=\"og:image:width\" content=\"640\" \/>\n\t<meta property=\"og:image:height\" content=\"480\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\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=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2020\/01\/26\/2019-20-beginners-week-23\/\",\"url\":\"https:\/\/womenrunningtheworld.com\/beginners\/2020\/01\/26\/2019-20-beginners-week-23\/\",\"name\":\"2019-20 Beginners Week 23 - Beginners\",\"isPartOf\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2020\/01\/26\/2019-20-beginners-week-23\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2020\/01\/26\/2019-20-beginners-week-23\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2020\/01\/BegBoroughJan2020.jpg\",\"datePublished\":\"2020-01-26T15:38:09+00:00\",\"dateModified\":\"2020-08-10T03:48:04+00:00\",\"author\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#\/schema\/person\/132aaf165fcf4d93461ee6435720310c\"},\"breadcrumb\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2020\/01\/26\/2019-20-beginners-week-23\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/womenrunningtheworld.com\/beginners\/2020\/01\/26\/2019-20-beginners-week-23\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2020\/01\/26\/2019-20-beginners-week-23\/#primaryimage\",\"url\":\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2020\/01\/BegBoroughJan2020.jpg\",\"contentUrl\":\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2020\/01\/BegBoroughJan2020.jpg\",\"width\":640,\"height\":480},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2020\/01\/26\/2019-20-beginners-week-23\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/womenrunningtheworld.com\/beginners\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"2019-20 Beginners Week 23\"}]},{\"@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 23 - 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\/2020\/01\/26\/2019-20-beginners-week-23\/","og_locale":"en_US","og_type":"article","og_title":"2019-20 Beginners Week 23 - Beginners","og_description":"Well done ALL of you! \u00a0Such a great run to Borough, and so nice to see Renata, too! \u00a0I know you were all nervous about adding on time but look at you! \u00a0So just keep that in mind as we go forward &#8211; YOU CAN DO IT! You may not believe us, but the hardest &hellip; Continue reading 2019-20 Beginners Week 23","og_url":"https:\/\/womenrunningtheworld.com\/beginners\/2020\/01\/26\/2019-20-beginners-week-23\/","og_site_name":"Beginners","article_published_time":"2020-01-26T15:38:09+00:00","article_modified_time":"2020-08-10T03:48:04+00:00","og_image":[{"width":640,"height":480,"url":"https:\/\/secureservercdn.net\/160.153.138.219\/f9a.ef9.myftpupload.com\/beginners\/wp-content\/uploads\/sites\/3\/2020\/01\/BegBoroughJan2020.jpg?time=1643592929","type":"image\/jpeg"}],"author":"wrwlondon","twitter_card":"summary_large_image","twitter_misc":{"Written by":"wrwlondon","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/womenrunningtheworld.com\/beginners\/2020\/01\/26\/2019-20-beginners-week-23\/","url":"https:\/\/womenrunningtheworld.com\/beginners\/2020\/01\/26\/2019-20-beginners-week-23\/","name":"2019-20 Beginners Week 23 - Beginners","isPartOf":{"@id":"https:\/\/womenrunningtheworld.com\/beginners\/#website"},"primaryImageOfPage":{"@id":"https:\/\/womenrunningtheworld.com\/beginners\/2020\/01\/26\/2019-20-beginners-week-23\/#primaryimage"},"image":{"@id":"https:\/\/womenrunningtheworld.com\/beginners\/2020\/01\/26\/2019-20-beginners-week-23\/#primaryimage"},"thumbnailUrl":"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2020\/01\/BegBoroughJan2020.jpg","datePublished":"2020-01-26T15:38:09+00:00","dateModified":"2020-08-10T03:48:04+00:00","author":{"@id":"https:\/\/womenrunningtheworld.com\/beginners\/#\/schema\/person\/132aaf165fcf4d93461ee6435720310c"},"breadcrumb":{"@id":"https:\/\/womenrunningtheworld.com\/beginners\/2020\/01\/26\/2019-20-beginners-week-23\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/womenrunningtheworld.com\/beginners\/2020\/01\/26\/2019-20-beginners-week-23\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/womenrunningtheworld.com\/beginners\/2020\/01\/26\/2019-20-beginners-week-23\/#primaryimage","url":"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2020\/01\/BegBoroughJan2020.jpg","contentUrl":"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2020\/01\/BegBoroughJan2020.jpg","width":640,"height":480},{"@type":"BreadcrumbList","@id":"https:\/\/womenrunningtheworld.com\/beginners\/2020\/01\/26\/2019-20-beginners-week-23\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/womenrunningtheworld.com\/beginners\/"},{"@type":"ListItem","position":2,"name":"2019-20 Beginners Week 23"}]},{"@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\/2049","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=2049"}],"version-history":[{"count":3,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/posts\/2049\/revisions"}],"predecessor-version":[{"id":2052,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/posts\/2049\/revisions\/2052"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/media\/2053"}],"wp:attachment":[{"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/media?parent=2049"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/categories?post=2049"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/tags?post=2049"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}