Hello everyone!

Wow!  We are a big and fantastic group!  Well done on Thursday getting through those 2 minute running intervals with apparent ease.  We are so glad so many of you were able to run together on Tuesday.  It’s great to start to set that routine early on.

So for this Tuesday, as for last week, repeat what we did this past Thursday based on the training plan we sent out last week.

This week we will be adding one 3 minute interval running interval to our two minute ones.  It is absolutely essential we keep the pace very very slow so we don’t allow our heart rates to get too high, both for psychological reasons (so you don’t feel exhausted and worn out when you finish, and start hating it) and for physiological ones (as most of you haven’t run before, you need to give your bodies time to adjust so as to keep injuries at bay).  Please let us know if anything is hurting.  Most aches and pains can be quite easily addressed early on – it’s continuing to run on an injury that causes bigger problems.

We will not be doing much street running just yet, but please make a point of being very careful at the few road crossings we do have – it is very easy to just follow the person in front of you out onto the road without checking for cars or bikes, so please be careful!

A few logistical things for this week –

1) The first St. John’s Wood Women’s Club meeting is on Tuesday at 9:30 am at the Liberal Jewish Synagogue on St. John’s Wood Road across from the cricket ground entrance.  If you are not already a part of this club, I encourage you to come to the meeting to see what it’s all about.  It is completely acceptable to show up in your running gear so it could be fun for you all to do your run and head over together.  If you have any questions about it, feel free to send me an email.

2) The first ASL PCA meeting is on Thursday at 8:30 am.  If you want to go to that and run later, please let me know so we can figure out if it makes sense to have the coaches split and do a later group as well as the regular 8:15.

3)  Finally, if you are on this email list and have decided to not join our group, please let me know and we will take you off the distribution.  Otherwise, it is certainly not too late to join us!

See you on Thursday,

Your coaches

Our photo from this week: