Hi everyone!
I heard you all had a great run last week.  The key is to keep it slow, especially when you run on your own on Tuesdays.  It is so hard to pull yourself back, but it makes a huge difference in how you feel during the run.

For this week, we are making a change in the published schedule.  The schedule originally had us increasing our time but we are going to do the same time intervals this week as we did last week.  So you should run 11/12/12/12 with 3 minute walking intervals in between.

As I mentioned over the weekend, none of the coaches can run on Thursday morning.  However, I will run with anyone who wants to on Friday and I believe Jane can run then as well. Since it’s Thanksgiving the night before and some of us may be up a little late perhaps we could run a little later – maybe 9 am?  Let me know if that works for those of you planning to run on Friday.

If you will be out of town or unable to join us on Friday, please do what you can to run even a little bit whenever and wherever you can over the weekend.  If you can’t, it’s OK – just jump back in on Tuesday and make sure you go slowly!

Let me know if 9 am works for you Friday runners…

Amy, Meg & Vicky