{"id":2212,"date":"2021-10-23T21:33:00","date_gmt":"2021-10-23T21:33:00","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/?p=2212"},"modified":"2021-12-07T22:49:11","modified_gmt":"2021-12-07T22:49:11","slug":"2021-22-beginners-week-9","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2021\/10\/23\/2021-22-beginners-week-9\/","title":{"rendered":"2021-22 Beginners Week 9"},"content":{"rendered":"\n

Hello all!
What a great run!  Big Ben (or I guess we should call it the scaffolding tower that was Big Ben) is done and dusted.  That run was a huge milestone and you all did it with smiles on your faces.  Remember when you said you couldn\u2019t imagine running all the way there?  On top of that, we had a pretty big jump up in running time – we went from 28 to 36 total minutes and from 5 to 7 minute segments.  Great job!  Hopefully any of you who missed it can run it again on Tuesday.<\/p>\n\n\n\n

I am working on getting all of the photos uploaded to an online album.  Unfortunately, my desktop completely crashed and is being rebuilt (yike!) so it’s going to be a day or so until I get everything back up and running.  I will send it out as soon as I can.  I’m attaching one from the finish as a teaser.<\/p>\n\n\n\n

This week, the running segments are not too different from last week – just a few more 7 minute ones.  <\/p>\n\n\n\n

This Thursday – Post-Run Coffee<\/strong>
This Thursday is our post-run coffee.\u00a0\u00a0Please please\u00a0do everything you can to make a bit of time for this event. The coffee will be at Sue’s house and the run will end there.\u00a0 If you can’t do the run itself, please meet us there around\u00a09:15-9:30. The coffee is a chance to connect with each other and your coaches socially.\u00a0 We will talk about the race and answer any questions you might have about the program thus far.\u00a0 We will also have a couple of beginners from last year who will talk about their experiences.\u00a0\u00a0Please let me know if you will NOT be there<\/strong>\u00a0– but again, we ask that you try to clear your calendars.<\/p>\n\n\n\n

Berlin Half Marathon<\/strong>
I\u2019m hoping that after your great run this week that many of you have now signed up for the half marathon in Berlin.  If you haven\u2019t signed up, what are you waiting for??  \ud83d\ude42   Make sure to put Women Running the World as your club and that you have not run a race before (so we all get into the same corral of > 2:15).  Don’t forget to book your hotel, too.  It’s fully cancellable up to a week ahead so there is really no risk. <\/p>\n\n\n\n

Stretching\/Rolling Equipment<\/strong>
I know sometimes we all get some super fun aches and pains after running.  Some stretching\/rolling equipment can be useful to help work things out.  These are some suggestions – take them or not.<\/p>\n\n\n\n

Foam Roller – Something basic, like this:  https:\/\/www.amazon.co.uk\/VLFit-Pilates-Massage-Exercise-Crossfit\/dp\/B00GYYCWCU\/ref=dp_prsubs_3?pd_rd_i=B073V5YB1G&psc=1<\/a>.  Use it on your IT band.  Search YouTube for videos on how to roll.  Melissa has a thicker one that is better for lower back.<\/p>\n\n\n\n

Slant Board – helps to stretch your calves.  Some runners leave it in their bathroom to use when they stand at the sink.  https:\/\/www.amazon.co.uk\/dp\/B00HVJRSQM\/ref=cm_sw_r_sms_c_api_i_tijODbNX5EZBR<\/a><\/p>\n\n\n\n

Trigger point balls – either spiky or not:https:\/\/www.amazon.co.uk\/Fitness-Mad-Trigger-Massage-Multicolour\/dp\/B00BJJZN94\/ref=sr_1_3?crid=1DIQCCDJ4DIHA&dchild=1&keywords=pressure+point+balls&psc=1&qid=1571602752&s=sports&sprefix=pressure+point+%2Csports%2C128&sr=1-3<\/a>https:\/\/www.amazon.co.uk\/ResultSport\u00ae-Pack-Reflexology-Myofasical-Environmental\/dp\/B00CCPNDWI\/ref=sr_1_7?crid=1DIQCCDJ4DIHA&dchild=1&keywords=pressure+point+balls&psc=1&qid=1571602752&s=sports&sprefix=pressure+point+%2Csports%2C128&sr=1-7<\/a><\/p>\n\n\n\n

WRW Discounts<\/strong>
If you’re in the market for running kit, WRW gets a discount at Runners Need and the Marylebone Lululemon.  Just say you are part of Women Running the World to get the discount.<\/p>\n\n\n\n

Weekend Running<\/strong>
Some of you have asked about running a bit on the weekends.  It would be good to start that in a week or so.  In general, you don\u2019t want to run a longer segment on the weekend than we are doing during the week – so if you ran next weekend, it shouldn\u2019t have segments longer than 7 minutes.  The run should be no more than 30-35 total minutes including walk time.  Pay attention to your pace, too, so you don\u2019t go too fast.  Your muscles have been building so you can add that third run, but we don\u2019t want you to push too much and get injured.  As 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. I’ll talk more about this in the next few emails.<\/p>\n\n\n\n

Last week’s route – Big Ben<\/strong>
RunGo:  https:\/\/routes.rungoapp.com\/route\/JDPjKnb1VC<\/a>
If you all want to re-run Big Ben on Tuesday, here is the RunGo link and the directions and map.
Start heading west on Circus Road and turn left on Grove End and follow south as it becomes Lisson Grove.  Cross over Marylebone Road and continue on Seymour Place until the end.  Turn right and cross over Edgware Road and then left to enter Hyde Park at the intersection with Stanhope Place.   Turn left to run along the eastern edge of the park to Hyde Park Corner, under Wellington Arch and down Constitution Hill.  Run past the Victoria Memorial down the mall and enter St. James Park.  Run over the pond and out of the park, turning left onto Birdcage Walk and down into Parliament Square to Big Ben.<\/p>\n\n\n\n

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