{"id":2300,"date":"2022-02-13T20:14:00","date_gmt":"2022-02-13T20:14:00","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/?p=2300"},"modified":"2022-05-15T20:26:21","modified_gmt":"2022-05-15T20:26:21","slug":"2021-22-beginners-week-25","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2022\/02\/13\/2021-22-beginners-week-25\/","title":{"rendered":"2021-22 Beginners Week 25"},"content":{"rendered":"\n

Congratulations to Anindita, Bhavna, Cindy and Sweta on running the 10K!\u00a0 I can’t wait to hear all about it on Thursday.\u00a0 You all looked amazing.\u00a0 It’s great to have your first race behind you – and the next one to look forward to!\u00a0 For this Tuesday, you guys should just run a nice-and-easy 45 minutes please!\u00a0 Jess will be there this Tuesday to run with you.<\/p>\n\n\n\n

A couple of save-the-dates for all-WRW functions (now that you’re getting closer to graduating):
Wednesday 9 March – WRW pub quiz at Warrington Pub – details to come
Wednesday 23 March – pre-race coffee at Regent’s Bar & Kitchen (the cafe near the open air theatre on the Inner Circle) starting around 9:30 am
Both of these functions are for everyone – you don’t need to be coming to Berlin to attend.<\/p>\n\n\n\n

Next\u00a0week\u00a0\u2013 ASL break\u00a0week<\/strong>
Next\u00a0week\u00a0is a rest\u00a0week\u00a0to let your body recover from the work it has been doing to build up your muscles.\u00a0 The schedule has you running 60 minutes on Thursday.\u00a0 You\u2019re also supposed to now be running 60 minutes on Tuesday.\u00a0 If you are away and\u00a0can’t run, it\u2019s OK.\u00a0 But if you can, try to get a least a couple of runs in even if only for 30 minutes.\u00a0 I will be here next\u00a0week\u00a0so we will plan to do our Thursday run as usual.<\/p>\n\n\n\n

This\u00a0week\u00a0\u2013 gels!<\/strong>
This\u00a0week\u00a0we are going to try gels on the run. \u00a0\u00a0Gels are basically carbohydrates to give your body some extra fuel during the race.\u00a0 For the most part,\u00a0we train in a way to teach our body to use fat as a fuel.\u00a0 Fat is easier to access as an energy source and requires less fine-tuning in terms of timing\u00a0carb intake during exercise.\u00a0 Our bodies have about 1000-1200 \u201ceasy access\u201d calories available which will get most ladies about 10-11 miles\u00a0(depending on their weight and fitness level).\u00a0 After that we will use gels (carbs) to fuel that last 2-3 miles of the half-marathon.\u00a0 We, your coaches, will\u00a0tell you when you should take the gel.\u00a0 We will plan to use them on our longer runs going forward so we get used to taking them \u2013 we don\u2019t want\u00a0anything \u201cnew\u201d on race day to throw us off!\u00a0 On Thursday, we will bring a bunch of gels that you can sample.\u00a0 You can try different flavors and brands\u00a0and decide what you like (it may be helpful to keep the packet if you like it so you remember it).\u00a0 We will bring our selection to a few runs and then you can buy your own either online or at running\u00a0stores.\u00a0 In general, gels don\u2019t taste great but they will either give you a boost after about 6 \u2013 8 minutes or, if you\u2019re like me, they will keep you from\u00a0losing energy.<\/p>\n\n\n\n

Some of the gels we have are called isotonic and have more liquid so you may not need water with them.\u00a0 Others are more like the consistency of jam\u00a0and you\u2019ll want water to wash it down.\u00a0 So\u00a0please please bring your water with you<\/strong>.\u00a0 We will also have some Shot Bloks and energy jelly beans if you want to try those.\u00a0 Some people like the Shot Bloks which are chewy rather than jam-like.\u00a0 This is a very individual thing – some people like fruity flavours, some like chocolate, etc.\u00a0 Different brands can have different effects on your stomach so it\u2019s important to try them first. \u00a0
Places to buy gels:
Runners Need stores or\u00a0runnersneed.com<\/a>\u00a0(individual GU, SIS, TORQ, Shot Bloks, sport jelly beans)
amazon.co.uk<\/a>\u00a0 (may only be available in boxes but you could share with others in the group)
wiggle.co.uk<\/a>
energysnacks.co.uk<\/a>\u00a0(individual packets available)
https:\/\/www.ultramarathonrunningstore.com<\/a>\u00a0(individual GU, TORQ, Clif Shot Bloks and gels)
Ocado (Clif Shot Bloks, SIS isotonic gels)<\/p>\n\n\n\n

Some of you have asked about water bottles.\u00a0 Here are a couple that I have found are easy to carry.\u00a0 You can also just bring a small disposable water bottle – it doesn’t need to be anything fancy.https:\/\/www.amazon.co.uk\/Ultimate-Performance-Runners-Bottle-Size\/dp\/B009HMZT9Y\/ref=sr_1_16?crid=I48QQNR4P4YO<\/a>
https:\/\/www.blacks.co.uk\/15907635\/ronhill-fuel-flask-250ml-15907635\/?istCompanyId=d92b362f-ac8a-4a8a-87ca-c56eafad7955&istFeedId=2f99410f-1124-43d5-8232-86c184f09479&istItemId=ilprmrmxt&istBid=tzlt&gclid=CjwKCAiA9aKQBhBREiwAyGP5laALsZm1ILrfgzNfpJ6CHY07WfpJhKvme0kq5Awa4rOY7P6DPTP-vBoC9ZsQAvD_BwE&gclsrc=aw.ds<\/a><\/p>\n\n\n\n

The Schedule<\/strong>
(this\u00a0week)\u00a0Week\u00a025\u00a0Feb 17 \u2013 100 min = Big Ben and\u00a0back\u00a0
Week\u00a026 Feb 24 \u2013 February break \u2013 60 min run
Week\u00a027 Mar 3 \u2013 110 min = Wembley
Week\u00a028 Mar 10 \u2013 120 min = Canary Wharf or Canada Water
Week\u00a029 Mar 17 \u2013 90 min = TBDWeek\u00a030 Mar 24 \u2013 130 min =\u00a0Kew Gardens
Week\u00a031 Mar 31 \u2013 45 min = easy run through Regents Park
RACE DAY!
Don\u2019t forget \u2013 your Tuesday runs are now 60 min long and the weekend run is 45 mins.\u00a0 It is CRITICAL that you are running 3 times a\u00a0week\u00a0at this point.\u00a0 Put it in your calendar and get it done \ud83d\ude42<\/p>\n\n\n\n

The route this\u00a0week\u00a0– to Big Ben and back<\/strong>
It was a huge deal when we ran here in October.\u00a0 Now we are running there AND back! \u00a0For this run we head to Hyde Park via the usual route\u00a0and\u00a0run along the eastern edge of the park to Hyde Park Corner, under the arch\u00a0and\u00a0down Constitution Hill.\u00a0 Run pass the Victoria Memorial down the mall\u00a0and\u00a0enter St. James Park.\u00a0 Run over the pond\u00a0and\u00a0out of the park, turning left onto Birdcage Walk\u00a0and\u00a0down into Parliament Square to\u00a0Big\u00a0Ben, then turn around\u00a0and\u00a0run the same route\u00a0back\u00a0to Starbucks.<\/p>\n\n\n\n

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

\"\"<\/figure>\n","protected":false},"excerpt":{"rendered":"

Congratulations to Anindita, Bhavna, Cindy and Sweta on running the 10K!\u00a0 I can’t wait to hear all about it on Thursday.\u00a0 You all looked amazing.\u00a0 It’s great to have your first race behind you – and the next one to look forward to!\u00a0 For this Tuesday, you guys should just run a nice-and-easy 45 minutes … Continue reading 2021-22 Beginners Week 25<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":2301,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-2300","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beginners","with-featured-image"],"yoast_head":"\n2021-22 Beginners Week 25 - 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\/2022\/02\/13\/2021-22-beginners-week-25\/\" \/>\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 25 - Beginners\" \/>\n<meta property=\"og:description\" content=\"Congratulations to Anindita, Bhavna, Cindy and Sweta on running the 10K!\u00a0 I can’t wait to hear all about it on Thursday.\u00a0 You all looked amazing.\u00a0 It’s great to have your first race behind you – and the next one to look forward to!\u00a0 For this Tuesday, you guys should just run a nice-and-easy 45 minutes … Continue reading 2021-22 Beginners Week 25\" \/>\n<meta property=\"og:url\" content=\"https:\/\/womenrunningtheworld.com\/beginners\/2022\/02\/13\/2021-22-beginners-week-25\/\" \/>\n<meta property=\"og:site_name\" content=\"Beginners\" \/>\n<meta property=\"article:published_time\" content=\"2022-02-13T20:14:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-05-15T20:26:21+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2022\/05\/image0.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"1600\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"wrwlondon\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"wrwlondon\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2022\/02\/13\/2021-22-beginners-week-25\/\",\"url\":\"https:\/\/womenrunningtheworld.com\/beginners\/2022\/02\/13\/2021-22-beginners-week-25\/\",\"name\":\"2021-22 Beginners Week 25 - Beginners\",\"isPartOf\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2022\/02\/13\/2021-22-beginners-week-25\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2022\/02\/13\/2021-22-beginners-week-25\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2022\/05\/image0.jpeg\",\"datePublished\":\"2022-02-13T20:14:00+00:00\",\"dateModified\":\"2022-05-15T20:26:21+00:00\",\"author\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#\/schema\/person\/132aaf165fcf4d93461ee6435720310c\"},\"breadcrumb\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2022\/02\/13\/2021-22-beginners-week-25\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/womenrunningtheworld.com\/beginners\/2022\/02\/13\/2021-22-beginners-week-25\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2022\/02\/13\/2021-22-beginners-week-25\/#primaryimage\",\"url\":\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2022\/05\/image0.jpeg\",\"contentUrl\":\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2022\/05\/image0.jpeg\",\"width\":1600,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2022\/02\/13\/2021-22-beginners-week-25\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/womenrunningtheworld.com\/beginners\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"2021-22 Beginners Week 25\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#website\",\"url\":\"https:\/\/womenrunningtheworld.com\/beginners\/\",\"name\":\"Beginners\",\"description\":\"Learning to run one step at a time\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/womenrunningtheworld.com\/beginners\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#\/schema\/person\/132aaf165fcf4d93461ee6435720310c\",\"name\":\"wrwlondon\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/5dc4599ef5398e2fef1c490b4123a06fb36ed03f7b1b99eb56ffb5e05c143779?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/5dc4599ef5398e2fef1c490b4123a06fb36ed03f7b1b99eb56ffb5e05c143779?s=96&d=mm&r=g\",\"caption\":\"wrwlondon\"},\"url\":\"https:\/\/womenrunningtheworld.com\/beginners\/author\/wrwlondon\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"2021-22 Beginners Week 25 - Beginners","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/womenrunningtheworld.com\/beginners\/2022\/02\/13\/2021-22-beginners-week-25\/","og_locale":"en_US","og_type":"article","og_title":"2021-22 Beginners Week 25 - Beginners","og_description":"Congratulations to Anindita, Bhavna, Cindy and Sweta on running the 10K!\u00a0 I can’t wait to hear all about it on Thursday.\u00a0 You all looked amazing.\u00a0 It’s great to have your first race behind you – and the next one to look forward to!\u00a0 For this Tuesday, you guys should just run a nice-and-easy 45 minutes … Continue reading 2021-22 Beginners Week 25","og_url":"https:\/\/womenrunningtheworld.com\/beginners\/2022\/02\/13\/2021-22-beginners-week-25\/","og_site_name":"Beginners","article_published_time":"2022-02-13T20:14:00+00:00","article_modified_time":"2022-05-15T20:26:21+00:00","og_image":[{"width":1600,"height":1200,"url":"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2022\/05\/image0.jpeg","type":"image\/jpeg"}],"author":"wrwlondon","twitter_card":"summary_large_image","twitter_misc":{"Written by":"wrwlondon","Est. reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/womenrunningtheworld.com\/beginners\/2022\/02\/13\/2021-22-beginners-week-25\/","url":"https:\/\/womenrunningtheworld.com\/beginners\/2022\/02\/13\/2021-22-beginners-week-25\/","name":"2021-22 Beginners Week 25 - Beginners","isPartOf":{"@id":"https:\/\/womenrunningtheworld.com\/beginners\/#website"},"primaryImageOfPage":{"@id":"https:\/\/womenrunningtheworld.com\/beginners\/2022\/02\/13\/2021-22-beginners-week-25\/#primaryimage"},"image":{"@id":"https:\/\/womenrunningtheworld.com\/beginners\/2022\/02\/13\/2021-22-beginners-week-25\/#primaryimage"},"thumbnailUrl":"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2022\/05\/image0.jpeg","datePublished":"2022-02-13T20:14:00+00:00","dateModified":"2022-05-15T20:26:21+00:00","author":{"@id":"https:\/\/womenrunningtheworld.com\/beginners\/#\/schema\/person\/132aaf165fcf4d93461ee6435720310c"},"breadcrumb":{"@id":"https:\/\/womenrunningtheworld.com\/beginners\/2022\/02\/13\/2021-22-beginners-week-25\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/womenrunningtheworld.com\/beginners\/2022\/02\/13\/2021-22-beginners-week-25\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/womenrunningtheworld.com\/beginners\/2022\/02\/13\/2021-22-beginners-week-25\/#primaryimage","url":"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2022\/05\/image0.jpeg","contentUrl":"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2022\/05\/image0.jpeg","width":1600,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/womenrunningtheworld.com\/beginners\/2022\/02\/13\/2021-22-beginners-week-25\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/womenrunningtheworld.com\/beginners\/"},{"@type":"ListItem","position":2,"name":"2021-22 Beginners Week 25"}]},{"@type":"WebSite","@id":"https:\/\/womenrunningtheworld.com\/beginners\/#website","url":"https:\/\/womenrunningtheworld.com\/beginners\/","name":"Beginners","description":"Learning to run one step at a time","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/womenrunningtheworld.com\/beginners\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/womenrunningtheworld.com\/beginners\/#\/schema\/person\/132aaf165fcf4d93461ee6435720310c","name":"wrwlondon","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/womenrunningtheworld.com\/beginners\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/5dc4599ef5398e2fef1c490b4123a06fb36ed03f7b1b99eb56ffb5e05c143779?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/5dc4599ef5398e2fef1c490b4123a06fb36ed03f7b1b99eb56ffb5e05c143779?s=96&d=mm&r=g","caption":"wrwlondon"},"url":"https:\/\/womenrunningtheworld.com\/beginners\/author\/wrwlondon\/"}]}},"_links":{"self":[{"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/posts\/2300","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/comments?post=2300"}],"version-history":[{"count":1,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/posts\/2300\/revisions"}],"predecessor-version":[{"id":2302,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/posts\/2300\/revisions\/2302"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/media\/2301"}],"wp:attachment":[{"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/media?parent=2300"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/categories?post=2300"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/womenrunningtheworld.com\/beginners\/wp-json\/wp\/v2\/tags?post=2300"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}