{"id":2221,"date":"2021-11-14T22:37:00","date_gmt":"2021-11-14T22:37:00","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/?p=2221"},"modified":"2021-12-07T22:40:54","modified_gmt":"2021-12-07T22:40:54","slug":"2021-22-beginners-week-12","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2021\/11\/14\/2021-22-beginners-week-12\/","title":{"rendered":"2021-22 Beginners Week 12"},"content":{"rendered":"\n<p>Hi Everyone,<\/p>\n\n\n\n<p>We\u2019re really moving along now in our training and you guys are all doing AMAZING! As I noted after the run, last\u00a0week\u00a0was another large jump in time and you all took it in stride (hah!). We will be going up a bit more this\u00a0week\u00a0but we know you\u2019ve ALL got this. \u00a0So great to see many of you after the run at coffee! \u00a0The photos from the\u00a0week\u00a0are on the same Flickr album for your viewing pleasure.This is a very long email, sorry. \u00a0But it has important information so please do your best to read it. \u00a0First, the administrative bit:<\/p>\n\n\n\n<p><strong>Reminder &#8211; London Winter 10K<\/strong><br>Continuing to poke about this race! \u00a0I know, I\u2019m a pain in the rear! \u00a0The link again:\u00a0<a href=\"https:\/\/www.londonwinterrun.co.uk\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.londonwinterrun.co.uk<\/a><\/p>\n\n\n\n<p><strong>SAVE THE DATES<\/strong><br>30 November &#8211; happy hour at Jess\u2019 house &#8211; details will be announced soon but please mark your calendars to join us for a social event to kick off the holiday season<br>2 December &#8211; Holiday Lights Run &#8211; 6 am start<\/p>\n\n\n\n<p><strong>The schedule until the holidays:<\/strong><br>18 Nov &#8211; loop back to SJW &#8211; Maida Vale\/Paddington<br>25 Nov &#8211; ASL Thanksgiving &#8211; some coaches may be here to run if others are, route TBD<br>2 Dec &#8211; Holiday Lights run (6 am start)<br>9 Dec &#8211; destination &#8211; Green Park via Hyde Park<br>16 Dec &#8211; loop back to SJW<\/p>\n\n\n\n<p>Next, a bit of talk about our training &#8211; why we do what we do and what you need to do to be as strong as you can be.<br>We have some significant increases in our training coming up, but you all are ready \u2013 really! But there are some important things we need to discuss, so bear with me because this email is a bit long.<\/p>\n\n\n\n<p>We have reached a turning point in our training with this coming&nbsp;week\u2019s run. We will be running 3 15-minute segments with 3 minutes of walking in between. Think about that \u2013 remember running 60 seconds those first weeks and we all thought we were going to die. Then two minutes\u2026. well, it might as well have been a lifetime. We know it\u2019s not easy \u2013 learning to run is challenging, but think of where you\u2019ve come from. We\u2019re putting in an hour of total time now \u2013 it\u2019s amazing what you\u2019re doing. We are at a critical point in our training where the routine begins to change\u2026 so I\u2019ll just jump right in and start explaining.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><em><strong>3 runs a&nbsp;week?<\/strong><\/em>&nbsp;If you are aiming to do the half-marathon in the spring, you should be adding a third run each&nbsp;week&nbsp;if you haven\u2019t already. It will make the race a lot easier if you can get in a third run as much as you can. Let\u2019s be clear \u2013 it\u2019s never easy running 13.1 miles, but the more miles you\u2019ve put in, the more comfortable your body will be running that distance.<\/li><li><em><strong>Varying each run<\/strong><\/em>&nbsp;\u2013 This is the good news\u2026.. We have progressed to the point where our runs\/routes will begin to vary. Next Tuesday 23 November (or whichever day you are doing your second run) you will no longer simply repeat the route we did together the previous Thursday.&nbsp;After this&nbsp;week, you will be doing one long run with your coaches on Thursdays, one medium run and for the third weekly run, you will do a short run. The medium run (beginning Tuesday 23 Nov) will be&nbsp;45 minutes total exercise time. Feel free to break that up into whatever intervals you are comfortable with. If you\u2019re not sure where to start, you could try doing a 2 minute warm-up walk (after your warm up exercises) followed by three 13 minute jogging intervals separated by 2 minute walking breaks and 2+ minute walk at the end.&nbsp;The third run should be 30-35 minutes total exercise time.&nbsp;This also can be broken down into whatever length intervals make you happy. A place to start may be\u2026. 2 minute warm-up walk followed by three 8-9 minute intervals separated by 2 minute walks. Particularly for this 30-35 minute session, some of you may be interested in doing a walking warm-up then just jogging slowly until you feel you need a break. Then walk for a couple of minutes and jog some more until you reach the 30-35 minute total time. If you want to try that, here are a few tips. First of all, run SLOW, like what we do on Thursdays. Second, don\u2019t look at your watch. Do your warm-up then start jogging. Look around, watch the people on the streets or in the park, think about anything but running, notice the yellow\/gold\/red leaves, make a grocery list in your mind, think about what book you want to read next or where you want to go on holiday\u2026. anything but running. When you\u2019ve had enough, then check your watch to see how much time you did, take a walking break and carry on. You may just amaze yourself. On these additional runs, go wherever you want. You know how to get to Hyde Park, Regent\u2019s Park is right there, and access to the canal is super easy. We\u2019ll help you come up with some other ideas if those routes get boring. &nbsp;You can also use that short run to go push the pace a bit &#8211; but not too much!<\/li><li><em><strong>Consistent Training<\/strong><\/em>&nbsp;\u2013 For just a minute here we\u2019re going to be a little bit more tough than usual. These Thursday long runs are getting more and more important. If there is any way you can get there, please join us. We know some of you have things you have committed to ages ago and we get it. Until now it has not been a problem because we are simply repeating the Thursday run on the following Tuesday. We\u2019re not asking you to cancel travel plans or quit courses. We are all busy and there are always weeks here and there when we can\u2019t run. Not a problem! The bottom line is this\u2026 if you cannot make the majority of the Thursday runs, particularly in the new year, but truly even throughout December, it will be very difficult for you to contemplate doing a half-marathon. We\u2019re not trying to be mean or demanding or threatening, just realistic. As our Thursday long run lengthens, you will want and need help, advice, pacing and someone to complain to. We will be discussing fueling\/hydration and trying out different options in that regard. Those are things we need to learn\/practice together \u2013 it\u2019s not the same as reading it in an email. The other one or two runs each&nbsp;week&nbsp;are much, much less important. That\u2019s the end of that speech\u2026.. next topic!<\/li><li><em><strong>What\u2019s your pace?<\/strong><\/em>&nbsp;We are beginning to settle into pace groups. This is natural and is not a reflection of your fitness level. We need to each find the pace that feels comfortable. Some of you have longer strides, some take smaller steps, some of you have long legs, some of you are tiny and have to take two steps to every one stride of a taller runner. It\u2019s not only down to height \u2013 some tall people have a natural up and down movement with less forward propulsion. Most runners say that if they are asked to adjust their natural pace, things start hurting so it is important to find your natural speed. We need to start thinking about where in the group you are pace-wise. For the race, we will divide ourselves up based on these training paces so everyone will have a group and a trainer to run with. During our training runs start trying to identify others in the group who are running your pace. Who do you seem to naturally fall in sync with? You probably have noticed that we don\u2019t talk about pace in terms of numbers or precise times in this group. It\u2019s not important to have a specific number \u2013 it is important to know what feels comfortable to you\u2026. not too fast, not too slow, but just right!<\/li><li><em><strong>Hydration<\/strong><\/em>&nbsp;\u2013 As our runs get longer, we need to start taking in fluids while we\u2019re running. Hydration requirements vary vastly from runner to runner, but experts suggest targeting about 500ml of fluid for each hour of exercise. Our needs are probably less than that as we are operating at a lower intensity level doing long distance training. You may consider buying a belt that holds little bottles, a tiny camelback (one that sits very high up on your back), or one of those bottles that slips over your hand. I wouldn\u2019t recommend a large backpack \u2013 it changes your gait. This need to carry water applies only to your weekly long run. You are fine running 30-45 minutes if you drink before and after your session.<\/li><\/ul>\n\n\n\n<p>I understand that you have no point of reference, so you have no idea how well you are doing. We\u2019re running about 4 miles now, over and over again. I know it\u2019s not easy, but you are doing it. You have the worst of it behind you. It\u2019s A LOT harder going from 0 running minutes to 1 running minute, or from 1 to 2 minutes \u2013 those are difficult beyond belief. In the next few weeks, we are transitioning into straight running, no designated walking breaks. That may sound scary, but think about where we run. Even though I say we are running 50 or 60 minutes non-stop, there will be street crossings. You will learn to pray for the little \u201cred-man light\u201d. My message is that\u00a0you can do this. You have each other to lean on and all of your coaches to help out however we can.As always, if you have questions or concerns, please talk to one of the coaches.<\/p>\n\n\n\n<p>Now, on to this\u00a0week\u2019s route!<br>This\u00a0week\u2019s route:RunGo: \u00a0<a href=\"https:\/\/routes.rungoapp.com\/route\/sSZ0SazoQg\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/routes.rungoapp.com\/route\/mkZqnaUEBg<\/a><br>Head down Circus and continue on to Hall. \u00a0Continue on to Sutherland Avenue until Harrow Road. \u00a0Turn left onto Harrow Rd and cross the canal. \u00a0Shortly after, take a right onto Alfred Rd and take the path on the left side next to the Harbour Club. \u00a0Cross over the tracks and at the bottom of the steps, turn left onto Westbourne Park Villas. \u00a0Turn right on Porchester Road and then left onto Bishop\u2019s Bridge Road. \u00a0Run until the bridge over the tracks at Paddington. \u00a0Cross over the tracks and go left, circling left around the basin to enter the canal. \u00a0Go left on the canal and then take the first right up and over the canal to circle back towards SJW. \u00a0Exit onto Blomfield Road, cross Maida Vale and stay on Aberdeen Place. \u00a0Turn left on Cunningham Place and right on St John\u2019s Wood Road. \u00a0Take a left on Grove End and then right on Circus to get back to Barclays.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"964\" src=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2021\/12\/BegMaidaPaddWk12.png\" alt=\"\" class=\"wp-image-2222\" srcset=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2021\/12\/BegMaidaPaddWk12.png 960w, https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2021\/12\/BegMaidaPaddWk12-300x300.png 300w, https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2021\/12\/BegMaidaPaddWk12-150x150.png 150w, https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2021\/12\/BegMaidaPaddWk12-768x771.png 768w, https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2021\/12\/BegMaidaPaddWk12-90x90.png 90w, https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2021\/12\/BegMaidaPaddWk12-378x380.png 378w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Hi Everyone, We\u2019re really moving along now in our training and you guys are all doing AMAZING! As I noted after the run, last\u00a0week\u00a0was another large jump in time and you all took it in stride (hah!). We will be going up a bit more this\u00a0week\u00a0but we know you\u2019ve ALL got this. \u00a0So great to &hellip; <a href=\"https:\/\/womenrunningtheworld.com\/beginners\/2021\/11\/14\/2021-22-beginners-week-12\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">2021-22 Beginners Week 12<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":2223,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-2221","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beginners","with-featured-image"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>2021-22 Beginners Week 12 - 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\/11\/14\/2021-22-beginners-week-12\/\" \/>\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 12 - Beginners\" \/>\n<meta property=\"og:description\" content=\"Hi Everyone, We\u2019re really moving along now in our training and you guys are all doing AMAZING! 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