{"id":2215,"date":"2021-10-31T22:31:00","date_gmt":"2021-10-31T22:31:00","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/?p=2215"},"modified":"2021-12-07T22:34:46","modified_gmt":"2021-12-07T22:34:46","slug":"2021-22-beginners-week-10","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2021\/10\/31\/2021-22-beginners-week-10\/","title":{"rendered":"2021-22 Beginners Week 10"},"content":{"rendered":"\n

Happy Halloween!<\/p>\n\n\n\n

Thank you to Sue for hosting a lovely post-run coffee at her home last\u00a0week. \u00a0It was so nice to get a chance to talk to those of you who could stay. \u00a0I really encourage you all to try to make time to have a quick coffee\/tea together after your runs – it is a great way to decompress and get to know each other better. \u00a0<\/p>\n\n\n\n

Photos from Big Ben<\/strong><\/p>\n\n\n\n

I am so sorry for the huge delay. \u00a0I have finally gotten the photos from Big Ben onto Flickr where you can download them. \u00a0Here is the link to the album: \u00a0https:\/\/flic.kr\/s\/aHsmX3gaPZ<\/a>\u00a0\u00a0Let me know if you have any issues with it.<\/p>\n\n\n\n

London Winter 10K<\/strong>
The London Winter 10K is a race that many beginners have done in the past. \u00a0It is a great way to get a taste of what the half will be like in terms of the crowds and energy. \u00a0This year it is on Sunday 13 February 2022. \u00a0This is NOT mandatory.\u00a0 However, it can be a good intermediate goal and is also a good way to experience what race day feels like.\u00a0 By race day, you will have run 10K on our Thursday runs so it will not be a stretch for you in terms of distance.\u00a0 However, it\u2019s important to treat it like a training run and not like a race.\u00a0 We will talk more about it as the day approaches if some of you decide to run it.\u00a0 It is a fun race!\u00a0 I\u2019ve heard that it might sell out so if you all can get motivated, you should go for it and sign up! \u00a0https:\/\/www.londonwinterrun.co.uk<\/a>\u00a0 Please feel to chat to any of your coaches about it. \u00a0It can be great to all decide to do it together.<\/p>\n\n\n\n

This\u00a0Week\u00a0and Future Runs<\/strong>
We have a jump up in time intervals this\u00a0week\u00a0but don\u2019t be nervous \u2013 you can do it!\u00a0 You are all doing so well.\u00a0 If you are worried about the time, or feel tired during the run, just slow down.\u00a0 We\u2019re not in a hurry! \u00a0<\/p>\n\n\n\n

We are going to throw in a few destination runs over the next few weeks to keep things interesting and give you ideas for where to run on your weekend and Tuesday runs. \u00a0I know some of you need to get back for various things so we will alternate between loops and destinations and the destinations will aim to end at a tube stop for a quick exit.<\/p>\n\n\n\n

Here is the tentative schedule:
4 Nov\u00a0– loop back to SJW – Camden to Regent\u2019s Park
11 Nov – destination – Covent Garden
18 Nov – loop back to SJW – Notting Hill
25 Nov – ASL Thanksgiving – some coaches may be here to run if others are, route TBD
2 Dec – holiday lights run (6 am start)9 Dec – destination – Green Park via Hyde Park
16 Dec – loop back to SJW<\/p>\n\n\n\n

For the 2 destinations, we are ending where there is a good-sized place for coffee for those who can hang out a bit.<\/p>\n\n\n\n

SAVE THE DATE<\/strong>
We will do our annual Holiday Lights run on\u00a0Thursday 2 December<\/strong>.\u00a0 This 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.\u00a0 You can make it back home by 7:15 if you have a shorter run (often, the group split and those who want the full run for the\u00a0week\u00a0go a little longer).\u00a0 I want to give you enough time to make arrangements with your family if you have younger kids.\u00a0 This is a run that is not to be missed!<\/p>\n\n\n\n

Adding A Run on the Weekend<\/strong>
I think some of you have started adding in an extra run on the weekend.\u00a0 This is the time for\u00a0all of you\u00a0to start doing that if you haven\u2019t already.\u00a0 This will really help you continue to build your stamina and will make the runs during the\u00a0week\u00a0easier. \u00a0In general, you don\u2019t want to run a longer segment on the weekend than we are doing during the\u00a0week\u00a0\u2013 so if you ran next weekend, it shouldn\u2019t have segments longer than\u00a010\u00a0minutes.\u00a0 The run should be no more than 30-35 total minutes including walk time.\u00a0 Pay attention to your pace, too, so you don\u2019t go too fast.\u00a0 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. \u00a0However, since it is shorter, you CAN go a bit faster, especially as we get further into the program. \u00a0As we run longer segments, it will become more important to have that extra run on the weekend so the longer runs during the\u00a0week\u00a0aren\u2019t so tiring.<\/p>\n\n\n\n

Eating Before the Run<\/strong>
Some of you have asked about eating before the run.\u00a0 In general, it is good to have something in your stomach before you run, but not too much.\u00a0 The key for all of you is to experiment.\u00a0 A 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.\u00a0 But I don\u2019t think we need that level of detail yet.\u00a0 For now, you should be trying different things to see what works for you because everyone is different.\u00a0 Personally, I usually have a yogurt or a banana along with coffee and whole milk.\u00a0 It\u2019s enough to keep my stomach from grumbling and will give me a little energy, but won\u2019t sit like a lump.\u00a0 I know other runners like oatmeal or a smoothie or maybe half a bagel with cream cheese.\u00a0 The important thing is to have\u00a0something.\u00a0 As 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.\u00a0 That is normal.\u00a0 Many runners will say they didn\u2019t lose a pound when they started running.\u00a0 Usually it\u2019s because you\u2019re hungrier with increased activity levels, so you eat more.\u00a0 Generally, women don\u2019t lose or gain weight in training, but they have more energy, they can eat more and often digestive issues disappear.\u00a0 Plus, 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 Thursday,<\/p>\n\n\n\n

Amy<\/p>\n\n\n\n

The route: Modified\u00a0Camden\/Mornington Crescent<\/strong>
RunGo:\u00a0https:\/\/routes.rungoapp.com\/route\/50BFao5nRg<\/a><\/p>\n\n\n\n

Head towards the Charlbert entrance of Regent\u2019s Park and get onto the canal towards\u00a0Camden\u00a0Lock\u00a0where we cross the small, cobblestone bridge, exit the canal and turn right onto\u00a0Camden\u00a0High Street. Take the first right turn onto Jamestown Road and then the first left onto Arlington Road. Run straight down Arlington Road, make a slight right onto Mornington Crescent, follow it around and turn right onto Hampstead Road. \u00a0Run\u00a0down to Robert Street.\u00a0 Turn right on Robert for a few blocks and then a left on Albany Street and then the first right onto Chester Gate. \u00a0Based on where you are in your timing, you can cut into and across the park or run on the Outer Circle of Regents Park until you get to the exit for Charlbert Street.\u00a0 Take Charlbert back up to St John\u2019s Wood Terrace and then to Starbucks.<\/p>\n\n\n\n

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Happy Halloween! 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