{"id":2108,"date":"2020-10-10T14:24:30","date_gmt":"2020-10-10T14:24:30","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/?p=2108"},"modified":"2020-10-26T21:34:54","modified_gmt":"2020-10-26T21:34:54","slug":"2020-21-beginners-week-7","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2020\/10\/10\/2020-21-beginners-week-7\/","title":{"rendered":"2020-21 Beginners Week 7"},"content":{"rendered":"\n

Hi everyone,
We are so impressed with you all!  You guys made those longer segments seem easy.  It was fun to see the Frieze sculptures along the way – I\u2019m so glad they still put them up even if the Frieze itself has gone virtual this year.  If you want to know more about the sculptures, click here:  https:\/\/www.frieze.com\/sculpturelondon<\/a>  There is also an audioguide to the sculptures:  https:\/\/www.frieze.com\/article\/your-guide-frieze-sculpture-2020-regents-park<\/a>.  The sculptures will be up until 18 October.<\/p>\n\n\n\n

Thank you to Sue and Micki for guest coaching this past week.  Renata will be away for much of October as she needs to be in New York for an appointment.  It\u2019s crazy how one appointment can take you out of commission for so long on either side these days!  I am going to be away this week as well so we will have 2 new guest coaches to cover for me and Renata – Magali and Shannon.  Magali and Shannon were both beginners and are also great people (as all beginners are!) so I know you\u2019ll enjoy running with them this week.<\/p>\n\n\n\n

Jess\u2019 Running Thoughts of the Week<\/strong>
Jess is sharing a new running phrase\/idea to keep in mind as we run each week.  I meant to include the first one in last week\u2019s email but forgot so I am including both last week\u2019s and this week\u2019s here.

Last week:
Who are you right now? Take it slow. First impressions matter. Before the run: How are you feeling? Think about this during the run and after see if you are exactly the same. Let\u2019s go!<\/em>

This week – 
Never start a run to lose something. Always end the run having gained something. So let’s try to end the run positive by starting the run positive. Are you trying to lose weight? Can you change that to getting fit and healthy? Are you trying to lose stress? Why not gain peace? Think about gaining not losing.<\/em><\/p>\n\n\n\n

Covid Note<\/strong>
One of our runners has tested positive for Covid.  She last ran with the group on 1 October and did not exhibit symptoms until 3 days later so she was not contagious based on current guidance during our run.  Even so, she has already notified anyone she was close to for longer than 15 minutes that day.  We are looking forward to having her back with us when she is recovered!<\/p>\n\n\n\n

Running This Coming Week<\/strong>
This week is ASL\u2019s October break and some in the group may not be around for the Tuesday run.  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.  If you are away, try to get one run in between now and Thursday, even if it\u2019s just a few 3 or 4 minute intervals.  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.  We want your legs to get used to running on a regular basis.  And if you\u2019re traveling, use it to explore where you are!
For the Thursday run this week, we are starting to increase our running increments, doing 4 and 5 minute segments.<\/p>\n\n\n\n

Running the Week After (week of 19 Oct)<\/strong>
For Thursday 22 October, we have our run to Big Ben so clear your calendars for this beginner group milestone!  PLEASE NOTE<\/strong> – this is during one of the parent-teacher conference days at ASL.  You will be able to select your conference time starting this Wednesday so please try to work around this run if you can.<\/p>\n\n\n\n

Running Kit<\/strong>
I know there have been questions about recommended gear for running and where to buy it.  First, know that you don\u2019t need to run out to buy things unless you want to (always good to have a shopping excuse!).  My 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.  I 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 (of course, this was before everyone walked around in running tights as normal wear – my daughter told me she was embarrassed to walk to school with me when I was wearing them because \u201cWho DOES that, Mom??”\u2026)<\/p>\n\n\n\n

The coaches recommend you consider the following gear to get you through the training season:

Rain jacket<\/span> – it does rain here and it\u2019s not going to stop us.  You 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).  They can be very expensive but you don\u2019t have to get an expensive one by any means – just do some web searching.

Baseball cap<\/span> – good for keeping light drizzle off your face, helping with sun, taming your hair; does not need to be an official running cap – just something you are comfortable in

Thermal layer\/light fleece<\/span> – I have two weights of fleece.  As we get into colder months, the heavier fleece is all I\u2019ve ever needed for a warm layer for running.  Some runners swear by the inexpensive Uniqlo lightweight down jackets as an extra layer.

Running gloves<\/span> – again, I have two weights of gloves for various temps.  You just want something form fitting that won\u2019t soak up sweat
Ear warmer band and\/or warm hat – I have both of these because if it\u2019s really cold, I want a full hat but sometimes I just want ear protection.  Any wool or fleece hat that isn\u2019t floppy is fine.

Running belt<\/span> – I discussed this in an earlier email but will copy what I said then here in case you missed it:First, a running belt choice is really individual.  I have purchased at least 5 over the years and I keep coming back to the cheap one I bought when I was a beginner.  This is the current version of what I have although you\u2019ll have to get it from a third party seller on Amazon.  https:\/\/www.amazon.co.uk\/Karrimor-Unisex-Audio-Belt-Black\/dp\/B00SJ14CYM\/ref=sr_1_2?crid=3FAC1AWMVK7GZ&keywords=karrimor+audio+belt&qid=1567680746&s=gateway&sprefix=karrimor+audio%2Caps%2C128&sr=8-2<\/a>
This other one is fairly close to it  https:\/\/www.amazon.co.uk\/Befekt-Gears-Waterproof-Sweat-proof-Adjustable\/dp\/B07Q9PZ3TN\/ref=sxbs_sxwds-stvp?keywords=karrimor+running+belt&pd_rd_i=B07Q9PZ3TN&pd_rd_r=1292ac68-678a-4ef8-b296-e6d3eff20b7f&pd_rd_w=oznXy&pd_rd_wg=buQsq&pf_rd_p=7dc56c0d-8a5f-4d97-9143-7233b106859a&pf_rd_r=H3VB8XV6VER7G83PRTCZ&qid=1567680547&s=gatewayhttps:\/\/www.amazon.co.uk\/Karrimor-Unisex-Audio-Belt-Black\/dp\/B00SJ14CYM\/ref=sr_1_4?ie=UTF8&qid=1536333617&sr=8-4&keywords=karrimor+running+belt<\/a>The reasons I like it:<\/p>\n\n\n\n