Hey Running Friends! Today is Week 9 of the RRCA Start to Run program! If you are joining in, we will be warming up for 5 minutes. Then go into a 9 minute run and then 1 minute walk. Last will be a 5 minute cool down. New? Check out my RRCA Intro. Do this run 3 or 4 more times this week.  If you are currently running 3 times a week, try 4.  If you've upped to 4 times in the past few weeks, try 5. The interval repeat is 3 times..so 9 min run /1 min walk 3 times with a 5 minute warm up and 5 minute cool down. If this is a new thing for you, make sure you have clearance from your doctor before beginning any exercise program. We are starting the conversation about how to proceed after you have finished this 10 week program. For our final run of 30 minutes in 2 weeks,  we will be doing that together live. That workout will be on March 14 at 1pm EST. This will be done through Facebook live. Join my Facebook Page page, and tell Facebook you want to be notification when live video is started (you can always change this setting if you don't always want this after the run). I will be starting the video at 12:50, just to make sure everything is running smoothly. You can get 30% off your purchase at The Amino Company. Check out Perform and Heal. I use these before (Perform) and after (Heal) my workouts. Go to The Wrinkled Runner partner page for your discount! You can schedule a 30 minute coaching call with me for $20. Head to my coaching page and use the form at the bottom. Provide me with your name and the code: pod20 to get your 30 minute session. I will send you more information and a questionnaire so I have as much information as possible to make sure our time together is productive. Resources: These are podcast episodes. The show notes for each one also link to other content related to each topic. Running Books for Self Coaching Join my Facebook Page Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here. If you have any running-related questions, please send an email to [email protected]…I answer every one.