Hi Runners,

What a great group we have!  You are all doing really well, and we are right on track with our program.  It is very exciting for us ‘coaches’ to watch your progress.  Only a few weeks ago, you were running 1 minute intervals and walking more than you were running!  On Thursday, we will run one 8 and three 10 minute intervals, most likely on the canal past Camden.  This may sound like a big jump from the 7s we did last week, but in actual fact, we will be running fewer total minutes, so keep that in mind.  You will be totally fine.

Over the next few weeks, you will begin to notice a pace differential within the group.  This is totally normal, and to be expected.  Every single one of us has an individual gait/running style, and natural pace.  Those with a longer stride or faster cadence should start to migrate to the front of the pack, but please please be sure to run your natural pace.  If you are naturally a faster runner, and try to slow down too much, you could end up with knee or hip pain from trying to put on the brakes.  I know some of you want to keep running with your friends, but try to resist the temptation if your paces are different.  Do remember however that this is not a contest, so don’t worry about where you fall in the group.  Just find your own individual pace and stick with it.  Bear in mind that because we are looking for endurance, it may still be a slower pace than you feel comfortable with for a short distance.  I know that some of you feel that the pace is too fast while others feel it is too slow and want to go faster!  It is our job as coaches to keep the running at a pace that will ultimately see you through this program.  Also, please remember to take the time to stretch after the run – it is very important.

Germany – Most of you have responded to Betsy’s email regarding race registration.  If you have not, please let Betsy know what you are thinking – it isn’t a commitment, but we just need an idea.

Finally, I just want to mention that at this point, those of you that haven’t already done so, should start to incorporate a 3rd run.  Ideally, you should repeat the long run we do on Thursdays before the following Thursday.  If you are doing a weekend run, it should be shorter than the run we do on Thursdays – ultimately it should be about 30 minutes of jogging time out of 40 or 45 minutes of total time (so at this point you could jog 7.5 minutes, walk 2, and repeat that 4 times, or jog 10 walk 2 and repeat that 3 times). 

Thank you all so much for joining this group – I speak for Betsy and Bonnie as well as myself when I say that we have really enjoyed getting to know you and are so proud of you all – we constantly get asked how our ‘beginner ladies’ are doing and enjoy impressing everyone as to how well you have progressed!

Syma