{"id":2206,"date":"2021-10-03T21:20:00","date_gmt":"2021-10-03T21:20:00","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/?p=2206"},"modified":"2021-12-07T21:25:05","modified_gmt":"2021-12-07T21:25:05","slug":"2021-22-beginners-week-6","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2021\/10\/03\/2021-22-beginners-week-6\/","title":{"rendered":"2021-22 Beginners Week 6"},"content":{"rendered":"\n

Hi Everyone,<\/p>\n\n\n\n

Congratulations to Jess who just ran the London\u00a0Marathon this morning along with several other WRW runners!\u00a0 Jess has returned from the states and will be joining us this Thursday.\u00a0 She is really excited to meet you all!\u00a0 As I mentioned on Thursday, I will be away the next 2 Thursdays and Melissa is temporarily sidelined with her hamstring pull.\u00a0\u00a0
We are covering a lot in this\u00a0week\u2019s email so try to bear with me.<\/p>\n\n\n\n

This\u00a0week<\/strong>
For the run, we will be running a total of 22 minutes, slipping in a few 4 minute blocks.\u00a0 Going forward, the amount of time spent running starts to increase more quickly since you have built the base you need to start to run longer. \u00a0It is really important to get that second run in each\u00a0week\u00a0so you keep that base up and build from there.<\/strong>\u00a0\u00a0Anyone on this list who hasn\u2019t been out running with us \u2013 now is the time to jump in before we are too far along in the program.<\/p>\n\n\n\n

Save the Date reminders:<\/strong>
Thursday 21 October – Big Ben
Thursday 28 October – after-run beginner coffee<\/p>\n\n\n\n

Stretching and Warm Up<\/strong>
I am attaching the warm-up exercises we did on Thursday so you can start to incorporate them into your Tuesday run as well.\u00a0 It is good to get your muscles activated and warm before we start out now that we are starting to increase the minutes we are running.\u00a0 I skipped the last one, the hop, because we\u2019ve had people in the past say it hurts their knees.\u00a0 But it does get your glutes going for sure.<\/p>\n\n\n\n

I sent this last\u00a0week\u00a0but I\u2019ll send it again – for post-run, walking at the end is intended to act as a cool-down.\u00a0 As we have said, it is very important to stretch after the run which is why we build in that time before heading in to Starbucks\/Pret.\u00a0 This link provides some good stretches: \u00a0http:\/\/www.nhs.uk\/Livewell\/c25k\/Pages\/how-to-stretch-after-a-run.aspx<\/a><\/p>\n\n\n\n

And Micki, the head of WRW, often does this 15 minute yoga video after she gets home from a run:\u00a0Yoga For Flexibility | 16 Minute Practice | Yoga With Adriene 16 Minute Yoga For Flexibility! Make space and cultivate flexibility so that you can be available and open for life\u2019s tasks and opportunities with more ease … youtube.com<\/a><\/p>\n\n\n\n

Physio and other experts<\/strong>
A few of you asked about aches and pains.\u00a0 If you are feeling like something is hurting, please go see a professional.\u00a0 We have several people listed on our website: \u00a0https:\/\/womenrunningtheworld.com\/training\/expert-help\/<\/a>
Victor St. Ange is the physio that many people in the running group use.\u00a0 He is terrific and he can do an overall analysis of how well your muscles are engaging as they are needed.\u00a0 The con is that he is very popular and it can take a few weeks to get an appointment.\u00a0 But ask to be put on the waitlist and you\u2019ll often get a call. \u00a0http:\/\/www.physionorthwest.com<\/a><\/p>\n\n\n\n

Many runners also swear by Christian Antonee and I believe he is easier to book on short notice.\u00a0 I also have personally used Soliman Laurence who is more of a massage therapist.<\/p>\n\n\n\n

Tuesday Runs<\/strong>
We heard from several of you that the Tuesday runs have been a bit fast.\u00a0 This is very common with the beginner group.\u00a0 It is hard to keep a slow pace, but it\u2019s important to try to do it.\u00a0 You will all feel better for it.\u00a0 If you are in the front, don\u2019t feel the people behind you are pushing you to go faster – they aren\u2019t!\u00a0 And if you\u2019re in the back, you don\u2019t need to try to keep up with those in the front.\u00a0 Run the pace that is right for you.<\/p>\n\n\n\n

You should be running around a 13 – 13 \u00bd minute mile on Tuesdays, maybe even slower.\u00a0 This translates to a little faster than an 8 \u00bd minute kilometer.\u00a0 You can use apps on your phone to show your pace.\u00a0 Apps I\u2019ve used in the past are MapMyRun, Runkeeper and Strava.\u00a0 You do not need a running watch!\u00a0 As a beginner, it\u2019s nice to be able to focus on building your stamina and creating a bond with your group, not worrying or thinking about your pace and distance.\u00a0 Use the apps to guide your pace, as a quick check in.\u00a0 Also, make sure you set it to auto pause so it doesn\u2019t calculate you standing still as part of your pace – otherwise it will show your pace as artificially slow.<\/p>\n\n\n\n

If you are feeling like you don\u2019t want to talk during the run, SLOW DOWN!\u00a0 Sometimes it helps to designate a person to keep the pace and you can switch off each\u00a0week.\u00a0 Let us know how it goes!<\/p>\n\n\n\n

Here is the route we did last Thursday in case you want to repeat it. \u00a0\u00a0\u00a0<\/p>\n\n\n\n

Directions: \u00a0Make your way to Allitsen Rd and run straight until you get to Primrose Hill.\u00a0 Run diagonally to the left across the park, exit, and run down the high street.\u00a0 Cross the bridge over the tracks and make your first left onto Adelaide.\u00a0 Run all the way to Swiss Cottage, cross Avenue Rd, and turn left on St. John\u2019s Wood Park Rd.\u00a0 Run until you reach St. John\u2019s Wood Terrace and turn right to get back to Starbucks.<\/p>\n\n\n\n

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Hi Everyone, Congratulations to Jess who just ran the London\u00a0Marathon this morning along with several other WRW runners!\u00a0 Jess has returned from the states and will be joining us this Thursday.\u00a0 She is really excited to meet you all!\u00a0 As I mentioned on Thursday, I will be away the next 2 Thursdays and Melissa is … Continue reading 2021-22 Beginners Week 6<\/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-2206","post","type-post","status-publish","format-standard","hentry","category-beginners","without-featured-image"],"yoast_head":"\n2021-22 Beginners Week 6 - 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\/2021\/10\/03\/2021-22-beginners-week-6\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"2021-22 Beginners Week 6 - 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