{"id":2058,"date":"2020-02-10T03:53:00","date_gmt":"2020-02-10T03:53:00","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/?p=2058"},"modified":"2020-08-10T03:59:28","modified_gmt":"2020-08-10T03:59:28","slug":"2019-20-beginners-week-25","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2020\/02\/10\/2019-20-beginners-week-25\/","title":{"rendered":"2019-20 Beginners Week 25"},"content":{"rendered":"\n

Hi all,
Such a bummer about the Winter 10K today. \u00a0I know you must be disappointed. \u00a0You can use this Thursday\u2019s run to show a 10K run in order to get your medal if you\u2019re interested. \u00a0It sounds like you\u2019ll need a tracking app – it may be easiest to download Strava and use that. \u00a0Let me know if you have questions about that. \u00a0And then you can connect to me on Strava!

If you are keen to run a 10K before the half, your best bet will likely be the Regent\u2019s Park 10K on Sunday 1 March. \u00a0It won\u2019t be the huge crowds but it will still be a race and could be good fun for you all to do. \u00a0The course is 3 laps around a course in Regent\u2019s Park. \u00a0https:\/\/www.theraceorganiser.com\/race-course-map\/the-mornington-chasers-regent-s-park-10k-series-march-01-03-2020-09-00<\/a>.<\/p>\n\n\n\n

This Tuesday, assuming that you ran 45 minutes this weekend, you should run the regular 60 minutes. \u00a0And afterwards come to the…

**** Money Collection \u2013 Tuesday 11 Feb 8:30-11:00am ****<\/span><\/strong>
You should have already received an email, but just a reminder that Tuesday is money collection day. \u00a0Here is the info if you didn\u2019t, or if you\u2019ve misplaced the email.

Please stop by Carolyn’s house at 20 Loudoun Road (a short walk from ASL’s Loudoun Gate) sometime between 8:30-11am with cash (cash only, please!<\/em>) to cover the costs as detailed below.\u00a0 Please note, we’ve learned in recent years that cash machines\/ATMs in the St Johns Wood area\u00a0always\u00a0run out of money<\/em>\u00a0on the couple of days before kit collection\/race payment.\u00a0 It’s a good idea to organise your cash at least a few days early so you won’t be caught short!\u00a0\u00a0IF YOU CAN’T MAKE IT AT THAT TIME ON TUESDAY, PLEASE ARRANGE FOR A FRIEND TO TAKE YOUR PAYMENT FOR YOU AND COLLECT YOUR KIT! \u00a0<\/strong><\/p>\n\n\n\n

Cost and Kit Breakdown<\/span>
All Prague Race Attendees \u00a3175*, which includes:
Thursday dinner — \u00a340*
Friday dinner — \u00a345
Saturday dinner — \u00a365*
Race hat — \u00a310\u00a0
WRW fee — \u00a315**
*If you are not arriving until Friday, the cost of the Thursday night dinner will be deducted from your total.\u00a0 Similarly, if you are leaving before the Saturday celebration dinner, that amount will be deducted from your total.<\/em>
** WRW fee helps to cover the costs incurred by WRW, including appreciation gifts, the end-of-year “leavers” celebration, and website costs<\/em>

Optional Prague Extra:\u00a0 Saturday tour — \u00a325

WRW Annual T-shirt:\u00a0 \u00a325 \u00a0 \u00a0<\/p>\n\n\n\n

Next week \u2013 ASL break week<\/strong>
Next week is a rest week to let your body recover from the work it has been doing to build up your muscles. \u00a0The schedule has you running 60 minutes on Thursday. \u00a0You\u2019re also supposed to now be running 60 minutes on Tuesday. \u00a0If you can\u2019t run because\u00a0you\u2019re off on a ski slope, it\u2019s OK. \u00a0But if you can, try to get a least a couple of runs in even if only for 30 minutes. \u00a0

Revision to the schedule –\u00a0Kew on Tuesday 17 March\u00a0– MARK YOUR CALENDARS<\/strong>
We are going to change our scheduled run to Kew from Thursday 19 March to Tuesday 17 March. \u00a0This is for 2 reasons – first, Jess will be out of town on the 19th and is keen to run with you all on this iconic run; second, with the race a day earlier than usual, it is better to run this longest run a couple of days earlier as well to give your bodies a chance to rest, recover and be ready for the race. \u00a0So please MARK YOUR CALENDARS for Tuesday 17 March for the run to Kew.<\/p>\n\n\n\n

This week \u2013 gels!<\/strong>
This week we are going to try gels on the run. \u00a0\u00a0Gels are basically carbohydrates to give your body some extra fuel during the race. \u00a0For the most part,\u00a0we train in a way to teach our body to use fat as a fuel. \u00a0Fat is easier to access as an energy source and requires less fine-tuning in terms of timing\u00a0carb intake during exercise. \u00a0Our bodies have about 1000-1200 \u201ceasy access\u201d calories available which will get most ladies about 10-11 miles\u00a0(depending on their weight and fitness level). \u00a0After that we will use gels (carbs) to fuel that last 2-3 miles of the half-marathon. \u00a0We, your coaches, will\u00a0tell you when you should take the gel. \u00a0We will plan to use them on our longer runs going forward so we get used to taking them \u2013 we don\u2019t want\u00a0anything \u201cnew\u201d on race day to throw us off! \u00a0On Thursday, we will bring a bunch of gels that you can sample. \u00a0You can try different flavors and brands\u00a0and decide what you like (it may be helpful to keep the packet if you like it so you remember it). \u00a0Then you can buy some either online or at running\u00a0stores. \u00a0In general, gels don\u2019t taste great but they will either give you a boost after about 6 \u2013 8 minutes or, if you\u2019re like me, they will keep you from\u00a0losing energy.

Some of the gels we have are called isotonic and have more liquid so you may not need water with them. \u00a0Others are more like the consistency of jam\u00a0and you\u2019ll want water to wash it down. \u00a0So\u00a0please please bring your water with you<\/strong>. \u00a0We will also have some Shot Bloks and energy jelly beans if you want to try those. \u00a0Some people like the Shot Bloks which are chewy rather than jam-like. \u00a0This is a very individual thing – some people like fruity flavours, some like chocolate, etc. \u00a0Different brands can have different effects on your stomach so it\u2019s important to try them first. \u00a0

Places to buy gels:
Runners Need stores or\u00a0runnersneed.com<\/a>\u00a0(individual GU, SIS, TORQ, Shot Bloks, sport jelly beans)
amazon.co.uk<\/a>\u00a0 (may only be available in boxes but you could share with others in the group)
wiggle.co.uk<\/a>
energysnacks.co.uk<\/a>\u00a0(individual packets available)https:\/\/www.ultramarathonrunningstore.com<\/a>\u00a0(individual GU, TORQ, Clif Shot Bloks and gels)
Ocado (Clif Shot Bloks, SIS isotonic gels)<\/p>\n\n\n\n

The Schedule<\/strong>
(this week) Week 25 Feb 13 \u2013 100 min = Big Ben and\u00a0back\u00a0
Week 26 Feb 20 \u2013 February break \u2013 60 min run
Week 27 Feb 27 \u2013 110 min = Wembley
Week 28 Mar 5 \u2013 120 min = Canada Water
Week 29 Mar 12 \u2013 90 min = TBD
Week 30 Mar 17 \u2013 130 min =\u00a0Kew Gardens (this is a Tuesday)
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)
RACE DAY!<\/p>\n\n\n\n

Don\u2019t forget \u2013 your Tuesday runs are now 60 min long and the weekend run is 45 mins. \u00a0It is CRITICAL that you are running 3 times a week at this point. \u00a0Put it in your calendar and get it done \ud83d\ude42<\/p>\n\n\n\n

The route this week – to Big Ben and back<\/strong>
It was a huge deal when we ran here in October. \u00a0Now we are running there AND back! \u00a0For this run we head to Hyde Park via the usual route\u00a0and\u00a0run along the eastern edge of the park to Hyde Park Corner, under the arch\u00a0and\u00a0down Constitution Hill.\u00a0 Run pass the Victoria Memorial down the mall\u00a0and\u00a0enter St. James Park.\u00a0 Run over the pond\u00a0and\u00a0out of the park, turning left onto Birdcage Walk\u00a0and\u00a0down into Parliament Square to\u00a0Big\u00a0Ben, then turn around\u00a0and\u00a0run the same route\u00a0back\u00a0to Starbucks.<\/p>\n\n\n\n

\"\"<\/figure>\n","protected":false},"excerpt":{"rendered":"

Hi all,Such a bummer about the Winter 10K today. \u00a0I know you must be disappointed. \u00a0You can use this Thursday\u2019s run to show a 10K run in order to get your medal if you\u2019re interested. \u00a0It sounds like you\u2019ll need a tracking app – it may be easiest to download Strava and use that. \u00a0Let … Continue reading 2019-20 Beginners Week 25<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":2060,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-2058","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beginners","with-featured-image"],"yoast_head":"\n2019-20 Beginners Week 25 - 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\/02\/10\/2019-20-beginners-week-25\/\" \/>\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 25 - Beginners\" \/>\n<meta property=\"og:description\" content=\"Hi all,Such a bummer about the Winter 10K today. \u00a0I know you must be disappointed. \u00a0You can use this Thursday\u2019s run to show a 10K run in order to get your medal if you\u2019re interested. \u00a0It sounds like you\u2019ll need a tracking app – it may be easiest to download Strava and use that. \u00a0Let … Continue reading 2019-20 Beginners Week 25\" \/>\n<meta property=\"og:url\" content=\"https:\/\/womenrunningtheworld.com\/beginners\/2020\/02\/10\/2019-20-beginners-week-25\/\" \/>\n<meta property=\"og:site_name\" content=\"Beginners\" \/>\n<meta property=\"article:published_time\" content=\"2020-02-10T03:53:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-08-10T03:59:28+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2020\/02\/BegGreenPkFeb2020.jpg\" \/>\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=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2020\/02\/10\/2019-20-beginners-week-25\/\",\"url\":\"https:\/\/womenrunningtheworld.com\/beginners\/2020\/02\/10\/2019-20-beginners-week-25\/\",\"name\":\"2019-20 Beginners Week 25 - Beginners\",\"isPartOf\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2020\/02\/10\/2019-20-beginners-week-25\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2020\/02\/10\/2019-20-beginners-week-25\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2020\/02\/BegGreenPkFeb2020.jpg\",\"datePublished\":\"2020-02-10T03:53:00+00:00\",\"dateModified\":\"2020-08-10T03:59:28+00:00\",\"author\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#\/schema\/person\/132aaf165fcf4d93461ee6435720310c\"},\"breadcrumb\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2020\/02\/10\/2019-20-beginners-week-25\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/womenrunningtheworld.com\/beginners\/2020\/02\/10\/2019-20-beginners-week-25\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2020\/02\/10\/2019-20-beginners-week-25\/#primaryimage\",\"url\":\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2020\/02\/BegGreenPkFeb2020.jpg\",\"contentUrl\":\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2020\/02\/BegGreenPkFeb2020.jpg\",\"width\":640,\"height\":480},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2020\/02\/10\/2019-20-beginners-week-25\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/womenrunningtheworld.com\/beginners\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"2019-20 Beginners Week 25\"}]},{\"@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 25 - 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\/02\/10\/2019-20-beginners-week-25\/","og_locale":"en_US","og_type":"article","og_title":"2019-20 Beginners Week 25 - Beginners","og_description":"Hi all,Such a bummer about the Winter 10K today. \u00a0I know you must be disappointed. \u00a0You can use this Thursday\u2019s run to show a 10K run in order to get your medal if you\u2019re interested. \u00a0It sounds like you\u2019ll need a tracking app – it may be easiest to download Strava and use that. \u00a0Let … Continue reading 2019-20 Beginners Week 25","og_url":"https:\/\/womenrunningtheworld.com\/beginners\/2020\/02\/10\/2019-20-beginners-week-25\/","og_site_name":"Beginners","article_published_time":"2020-02-10T03:53:00+00:00","article_modified_time":"2020-08-10T03:59:28+00:00","og_image":[{"width":640,"height":480,"url":"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2020\/02\/BegGreenPkFeb2020.jpg","type":"image\/jpeg"}],"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\/2020\/02\/10\/2019-20-beginners-week-25\/","url":"https:\/\/womenrunningtheworld.com\/beginners\/2020\/02\/10\/2019-20-beginners-week-25\/","name":"2019-20 Beginners Week 25 - Beginners","isPartOf":{"@id":"https:\/\/womenrunningtheworld.com\/beginners\/#website"},"primaryImageOfPage":{"@id":"https:\/\/womenrunningtheworld.com\/beginners\/2020\/02\/10\/2019-20-beginners-week-25\/#primaryimage"},"image":{"@id":"https:\/\/womenrunningtheworld.com\/beginners\/2020\/02\/10\/2019-20-beginners-week-25\/#primaryimage"},"thumbnailUrl":"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2020\/02\/BegGreenPkFeb2020.jpg","datePublished":"2020-02-10T03:53:00+00:00","dateModified":"2020-08-10T03:59:28+00:00","author":{"@id":"https:\/\/womenrunningtheworld.com\/beginners\/#\/schema\/person\/132aaf165fcf4d93461ee6435720310c"},"breadcrumb":{"@id":"https:\/\/womenrunningtheworld.com\/beginners\/2020\/02\/10\/2019-20-beginners-week-25\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/womenrunningtheworld.com\/beginners\/2020\/02\/10\/2019-20-beginners-week-25\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/womenrunningtheworld.com\/beginners\/2020\/02\/10\/2019-20-beginners-week-25\/#primaryimage","url":"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2020\/02\/BegGreenPkFeb2020.jpg","contentUrl":"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2020\/02\/BegGreenPkFeb2020.jpg","width":640,"height":480},{"@type":"BreadcrumbList","@id":"https:\/\/womenrunningtheworld.com\/beginners\/2020\/02\/10\/2019-20-beginners-week-25\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/womenrunningtheworld.com\/beginners\/"},{"@type":"ListItem","position":2,"name":"2019-20 Beginners Week 25"}]},{"@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\/2058","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=2058"}],"version-history":[{"count":2,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/posts\/2058\/revisions"}],"predecessor-version":[{"id":2061,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/posts\/2058\/revisions\/2061"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/media\/2060"}],"wp:attachment":[{"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/media?parent=2058"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/categories?post=2058"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/tags?post=2058"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}