Hi everyone,
Kew \u2013 done and dusted!\u00a0 You guys rocked it, as we knew you would.\u00a0 We are SO proud of all of you amazing women and we can\u2019t wait to run with you one\u00a0week\u00a0from today!<\/p>\n\n\n\n
So \u2013 this is it!\u00a0 The last\u00a0week\u00a0of you being\u00a0Beginners!\u00a0 Next\u00a0week\u00a0you will officially be ex-Beginners.
This email is a little long \u2013 feel free to read it or skim it or ignore it, whatever works for you.<\/p>\n\n\n\n
This\u00a0week\u2019s plan<\/strong> The goal this\u00a0week\u00a0is to enjoy your running (!!) and your\u00a0group\u00a0and just keep your muscles loose.\u00a0 Relax!\u00a0 If you push the pace this\u00a0week, it may make your legs feel a bit heavier than normal on Sunday from the muscle damage that comes when you are building up muscle (you may have noticed this on your weekend runs after a long Thursday run).\u00a0 Your training is done, you are READY!\u00a0 As WRW founder Paula said in the final email my\u00a0beginner\u00a0year, this\u00a0week\u00a0is about finding the joy in running and in your amazing\u00a0group.<\/p>\n\n\n\n After the run on Thursday, the coaches will hang afterwards so you can ask any questions.\u00a0 And feel free to email any of us this\u00a0week\u00a0if there is something on your mind.<\/p>\n\n\n\n Notes for the weekend<\/strong> A few other things:<\/p>\n\n\n\n After the race<\/strong> For the first\u00a0week\u00a0after the race, don\u2019t worry about getting right out there to run.\u00a0 You may or may not feel sore from the race \u2013 a lot of it will depend on the weather and how hard you push at the end.\u00a0 If you\u2019re ready to come out with the MWF\u00a0group\u00a0on Wednesday after the race – fantastic!\u00a0 It will be an easy 4 mile run across Hyde Park to the Kensington Whole Foods.\u00a0 Also, for those of you willing to brave Fitzjohn\u2019s and the Heath, we are happy to run with you on an upcoming Friday, to give you a few tips on running up the hill.\u00a0 It\u2019s hard, but it\u2019s such a great feeling to get to the top.\u00a0 Plus, the Heath is beautiful. We will see you on Tuesday and Thursday!
Tuesday \u2013 do your normal 60 minute run but don\u2019t push it.\u00a0 Sue and I will be there, maybe others, and my plan is to do the\u00a0Kensal\u00a0Rise route we did a while ago but ending in SJW versus West Hampstead.\u00a0 Thursday we will just do 45 minutes around Regent\u2019s Park at a slow pace.\u00a0 Jess, Paola and Shannon will be there on Thursday as Sue and I will already be in Berlin. \u00a0<\/p>\n\n\n\n
You\u2019ve received Micki\u2019s great and detailed email about the race.\u00a0 I am sure there is so much information coming at you that it\u2019s a little overwhelming so I\u2019m going to just list a few things that you may have skimmed over:<\/p>\n\n\n\n
Next\u00a0week, you officially become part of the regular WRW\u00a0group.\u00a0 Congratulations!\u00a0 You will receive an email each\u00a0week\u00a0with the suggested routes for the\u00a0week.\u00a0 Generally, the runs after the race tend to be fun destinations.\u00a0 We no longer need to worry about mileage, it\u2019s more about being social and keeping fit (since we can use that as an excuse to eat all the good things at Borough Market\u2026).<\/p>\n\n\n\n
I know it can be tricky to start running on MWF after you\u2019ve gotten into such a TTH schedule for the year.\u00a0 It can also be intimidating to run with all those super scary advanced MWF runners.\u00a0 But trust me, you are running at paces that fit within the larger MWF\u00a0group.\u00a0 Your coaches will help connect you with the women in your pace\u00a0group\u00a0and I swear, they are all really nice.\u00a0 And you will meet many of them this weekend.\u00a0 So please please come out and run with us whenever you can.\u00a0 It will also make it easier for the fall if you meet some of your fellow pace\u00a0group\u00a0runners over the next month or two before school gets out.<\/p>\n\n\n\n
Amy<\/p>\n","protected":false},"excerpt":{"rendered":"