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Hi Snails,

Well it is finally here....we increase our running time today. Woohoo! We will be running for one minute and brisk walking for 4. Increasing our time will allow us to get into a rhythm before we stop to walk. As we get into that rhythm let's remember to apply our Good Form Running. Posture, Midfoot, Cadence, and Lean. Remember the better we are at Good Form Running the more efficient we run and the less chance we have of getting injured.

Make Room for Santa is our Goal Race. It will be held on December 14 in Irvine. It is a fun festive race and to make it even better.....we get a discount. The discount code is: rcoc2013. http://www.renegaderaceseries.com The earlier you sign up the better because the price does increase the close it gets to the race. A runner named Bob Green once said, "I believe in using races as motivators. It's hard to keep an exercise program if you don't have a significant goal in site." I agree. Besides they're a ton of fun!!!

Beginning of week schedule:

Sunday - Walk

Monday - 30 min 1 min run/4 min walk plus 10 minutes foundation training

Tuesday - Cross train

Believe!

Coach Dede