Dear Runners,

What a great run to Whole Foods last week, and in glorious weather!  Lets hope we get more days like that, although I am so impressed to see that you all manage to show up, regardless of cold/rain – it is so lovely to see the commitment!  I have seen several of you during the week and the weekend meeting up to go on your other runs – well done! 

This week we will be running a loop back to SJW.  We will run three 15 minute intervals separated by 3 minutes of walking.  We are going to keep the pace pretty slow in preparation for the much longer running intervals coming up really soon.  For those of you who have a faster pace, please stay behind the lead coach until you are told by her that it is OK to go ahead.  We want you all to be able to transition easily to running without walking intervals, which is what we will be doing in a few weeks time!  At the moment I have a conflict this coming Thursday, and am trying to find someone who can run with you (Bonnie is going to be away, and we need more than one coach in the group), but will show up if I can’t find a replacement.     

I was asked about the distance of the second run (most of you do it on Tuesdays) – up until now, you have basically been required to repeat the run we did the previous Thursday keeping the pace really slow.  I hear from a lot of you that the pace on Tuesdays is usually faster – that always happens because it is just harder to self regulate, but if you find it too fast, slow your pace down, regardless of how fast the others in the group are going.  I ran at the back of the group last Thursday, and those runners talked comfortably all the way through, and finished without being out of breath.  I hope that is how you are all feeling during and at the end of the run – we are training ourselves for endurance right now – speed is not an issue just yet.  Naturally, you may be feeling tired, but you should not be out of breath at any point. 

Adding a 3rd weekly run

For those of you who haven’t already started doing this, consider adding a short run at the weekend.  There is no need for it to be longer than 30 minutes of run time –  either 4 7 1/2 minute runs separated by 2 minute walking breaks, or 3 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 3rd weekly run.  If you are too tired or achy from the running, then consider a brisk power walk.

Thanksgiving

For those of you in London over the holidays, Bonnie will be more than happy to meet you on the Thursday morning at 8:15 and run with you, however few of you want to or can make it.  Just let me or Bonnie know.  I will be away for Thanksgiving but will be back before the following Thursday. 

Finally, we will start meeting in front of the Barclays Bank on the corner of Circus Road and Wellington Road, instead of Starbucks.  There is more space for us there, and we won’t be in the way of the pedestrians or people trying to get in and out of Starbucks.  Do keep an eye out for each other – old habits die hard, and some of you may forget that we have changed the starting point! 

Happy running!

Syma