Hi everyone,
Well done this week! That was a big jump up in time – going from 7 minute to 10 minute segments. That’s HUGE! I know it was hard, but you did it! (and then throwing in an extra 5 minutes at the end…) This week we will increase our intervals up to 12 minutes. If you hadn’t noticed, we are increasing our time faster now so it is so important to make sure you are getting at least the Tues/Thurs (or substitute days) in and it will be much easier on you if you are doing that third run on the weekend. It will be easy to suddenly feel like you’re falling behind and we don’t want that to happen!
Some of you may be away for ISSTs (the high school end of the season sports tournaments for those of you without ASL high schoolers) this week so just try to get the run in when you can. Jane will be away but the other coaches will be there on Thursday.
Don’t forget to keep it SLOW on Tuesdays. You can get an app for your phone – I recommend MapMyRun or RunKeeper – that will track how fast you are running. You should be running between a 12:30 and 13:00 minute mile at the most (and it is completely fine to be slower). I would recommend that one person be in charge of the timing for Tuesdays (I know Tamar usually does this) and another person keep track of the speed. You should pause the app when you walk so you’re accurately timing the run portion. For your weekend run, it’s OK to go a bit faster because it’s for a shorter time and distance. But don’t kill yourselves!
Also, Tuesday is the SJWWC holiday boutique (just putting a little plug in here for it). It is totally fine to come directly after the run but bring your credit card!
Finally, there have been a few emails from Jane regarding WRW business:
1) The race hotel website is saying that there are no rooms left but it is a technical issue – we have more rooms reserved than have been booked so far. We will get it straightened out ASAP and let you know when it’s re-open for booking. I know several of you have already emailed to let us know you’re planning to book.
2) We are taking orders for WRW clothing. This is completely optional but your order MUST be in by 5 pm on Thursday. We don’t buy extras and we’ve had people be disappointed in the past so don’t delay if you want to order something. From a sizing perspective, I get a small in the short-sleeve shirt and I’m ordering a medium in the half-zip.
This week for the route, we are going to Notting Hill via Elgin Avenue in Maida Vale. See you Thursday if not before!
Beginner Week 11