Well most of you are on hills for the next few weeks so that's is a sign that the serious stuff is coming down the road for you marathoners. More quality and more volume, you just gotta love it. All of which will pay off.  It might be wise to invest in one of those inexpensive heads lamps that you see everyone wearing since the hills are pretty dark this time of year. Just remember to turn it off when you’re talking to someone. Kind of hurts the eyes.

Let's make sure that you are consistent with these workouts so that you can maximize the benefits of them. Doing them every now and then isn't going to get the job done and I would argue that you are setting yourself up for injury by doing them inconsistently.

Those of you who are running tempo and strides I would put a little more effort into the strides as that will help your transition into hills, which will begin soon.

In the next few weeks there will many races coming up that I think would be a great addition to your training, so I might plan for a few of them, think of them as workouts which are made a bit more fun since they are with a lot of others.  If you miss a long run here and there I wouldn’t worry too much but you might consider getting them in on another day of that week.

Many of you have been able to meet our new Coach Regina.  For you reading pleasure I put her bio on the site. Check it out and you’ll see she has a very impressive background and I’m excited to be able to work with her. I feel that this will really help the group, as it’s always great for me to have someone to bounce ideas off of.  Please make a point of introducing yourself.