{"id":2160,"date":"2020-10-30T10:46:00","date_gmt":"2020-10-30T10:46:00","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/?p=2160"},"modified":"2021-09-25T10:49:17","modified_gmt":"2021-09-25T10:49:17","slug":"2020-21-beginners-week-10","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2020\/10\/30\/2020-21-beginners-week-10\/","title":{"rendered":"2020-21 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<\/p>\n\n\n\n


Hampton Court Half<\/strong>
Just another little push for those of you who have not signed up. \u00a0I just don\u2019t want it to sell out and have you be disappointed. So put it on your to-do list for the weekend. \u00a0And if you\u2019re feeling unconvinced that you can do it, talk to one of the coaches or to Shannon (who is our big cheerleader for people, like her, who were completely unconvinced of her ability to run). \u00a0<\/p>\n\n\n\n


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
Here are the general routes\/destinations for our runs until the winter break. \u00a0Note that some of them are destinations so you will want to note that so you have the time to do them.<\/p>\n\n\n\n


5 Nov – Camden\/Mornington Crescent (loop back to SJW)
12 Nov – destination – Covent Garden
19 Nov – Notting Hill loop back to SJW
26 Nov – ASL Thanksgiving – local loop
3 Dec – Holiday Lights run (6 am) – destination
10 Dec – Green Park via Hyde (destination to Green Park)
17 Dec – loop back to SJW

And if you want to re-run the route we did yesterday, here is the RunGo link: \u00a0https:\/\/routes.rungoapp.com\/route\/kP0YdMVA5V<\/a><\/p>\n\n\n\n


SAVE THE DATE<\/strong>
We will do our annual Holiday Lights run on\u00a0Thursday 3 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!<\/p>\n\n\n\n


Adding A Run on the Weekend<\/strong>
It is time now to add a third run on the weekend.\u00a0 This 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 run this weekend, it shouldn\u2019t have segments longer than 7 minutes and for 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.<\/p>\n\n\n\n


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.<\/p>\n\n\n\n


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!<\/p>\n\n\n\n

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

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