Dear Runners,

That was such a great run we had on Thursday seeing all the Paddington bears!  Thank you Vicky for planning such a fun course for us.

This week we will change the start time to 8:30 am given the Thanksgiving holiday.  Vicky will be there to lead you on a route to Hyde Park.  Please remember to bring along your oyster card as it might not be an up and back run but instead a run in the parks and tube back. The run will consist of three 15 minute intervals separated by 3 minutes of walking.  

For those of you who haven’t already started doing this, please consider adding a short run on the weekends.  There is no need for it to be longer than 30 minutes of run time – either four 7 1/2 minute runs separated by 2 minute walking breaks, or three 10 minute runs, again separated by 2 minute walking breaks.  The pace should still be slow, but can be a little faster than that of the Tuesday and Thursday runs.  If you don’t like going faster then don’t – you will still reap the benefits of a third weekly run.  If you are too tired or achy from the running, then consider a brisk power walk.

Lastly, on a fun note, Nancy Leibig has been hard at work finding us a fun venue for a group dinner in December to celebrate all your hard work and the upcoming holidays.  We have two possible dates… Dec 4 and Dec 17.  Please send me an email and let me know if either/both work for you. 

Happy Thanksgiving!

Meg and Vicky