Great 10...do it again.

Halloween Snack bag courtesy of PL Nancy

We had a great 10 miler this weekend, we had 34 runners, we did 10.24 miles, kept a good 15:09 pace and finished in a bit over 2.5 hours.  It started very cold, but warmed up quickly and didn't get overly hot, so it turned out to be a great day to take on the 10 miles.  We did our usual south start, and then got all the way up Adelaide St. and 7th, before turning back.  The core group stayed tight the whole way, and I'm feeling that our group is really coming along. 

We still get a few folks joining in, which is fine, and I believe a few are still trying out the other groups, but we seem to be getting a good group about 30 runners every week, which is a great bunch.

Just to be sure everyone was doing ok, I took a 2 min. breather at the totem pole before we went up further, and we'll do these adjustments depending on the day, the weather, and how the overall group is doing.  We started up Adelaide with two intervals of 1/1s just to get everyone warmed up for the hills, eventually, we won't need these breathers, or the 1/1s. 

We'll be taking on more hills and more distance as we continue, and it's obvious that if you skip a training run during the week, you'll pay for it during our Sat. runs.  So please keep up the weekday work, it's really important in maintaining this training program.

Now next week, we're going to drop back to 8 miles, which is considered a recovery run, from the 3 weeks of progressive build up.  But what this means is that when we come back the following week, the mileage will be set at 12 miles, and we'll build up again from there for 3 wks, then get a recovery run, and continue building. 

I know we'll all do well, and as a group, we will do whatever is necessary to help all of us get through this, but you must keep up your weekday workouts, or you may start falling behind.
 
After the run, little halloween snack bags were given out to our group, and thanks to Nancy our PL for coordinating all this, it was a great treat to have, and I really needed those peanuts during the drive home.

Now on Sunday, a few runners did the Rock n Roll half in downtown LA, and sounds like it got quite hot.  So congrats to those who took it on, and good to know that next week we have a nice short 8 miler to recover with.




Keep up the good work,
Walt