PERU 332
& 341 (CRN 34815 & 34816) for spring 2015; Tuesday and Thursday; 8:00 to
8:50 for 5K, 8:00 to 9:40 for 10K.
LEARNING
OUTCOMES: (1) introduce you to many types of running and
many places to run; (2) increase your distance; (3) improve your pace; (4)
avoid or minimize injuries; (5) make running a lasting habit.
REQUIREMENTS:
(1) attend 16 or more of the 20 scheduled class sessions; (2) inform the
instructor if you are ill or injured and can’t attend class; (4) perform
modified activity, assigned and supervised by the instructor, if you have a
minor ailment; (5) pass the class quiz, your only written assignment here.
INSTRUCTOR:
Joe Henderson. E-mail: jhender@uoregon.edu
(or joesrunteam@gmail.com).
“Office”: day’s run site, about 15 minutes before and after each class. Class
reports appear on www.uorunclass.blogspot.com.
You’re also invited to join the Facebook group Joe’s Team Runners.
LOCATIONS:
Meet in the new Rec Center classroom off the turf playing fields (Room 87, enter through
the pool deck) on first day only. All other days, meet outside near the Rec’s
east entrance, unless told otherwise. We run outdoors except when weather
conditions (snow-ice, heavy rain, high wind) might create hazards. However,
class always meets unless entire
university is closed. A restroom is available at our meeting spot. If you leave
belongings in the covered area there, security can’t be guaranteed. Putting at
least your valuables in a nearby day-use locker is strongly recommended.
EQUIPMENT: Running requires minimal equipment. Most
important are shoes designed for running and a digital watch with a stopwatch
feature. Dress for the activity and the day’s weather. Running starts the first
day, so come to that class prepared for activity following a brief introductory
talk. P.E. department policy dictates that you don’t listen to a music player
during class and that you do wear a shirt.
RUNS: The classes meet only twice a week, but you’re
wise to run at least one more day each week on your own. This not only meets
the accepted minimum requirement of three sessions a week for improving
fitness, but also starts establishing a habit of independent running. Our Tuesday
run builds up your distance, increasing by about 10 percent per week and nearly
doubling in length during the term. Our Thursday run improves your speed, with
a series of short-distance tests to measure progress. These include “races”
(among yourselves) in the first, fifth and 10th weeks. Recommended
additional runs are no longer than that Tuesday’s distance, at a relaxed pace.
TESTS:
Each run tests your endurance or speed. You run to improve yourself from one run to the next. In addition you take a written
quiz at the end of the term to see how well you have absorbed the lessons that
every runner should know. A brief lesson, containing answers to the quiz, is posted
after each run, along with the day’s results.
SCHEDULE:
Classes begin promptly at 8:00, at turf fields unless announced otherwise. Please arrive on time, to hear the day’s instructions
and to avoid starting the run alone. Most of class time is
then spent warming up, running and cooling down. Wait to leave until the last
runner at your distance finishes. You self-report your results to the
instructor, for reporting to you later that day by e-mail.
Shorter run is for 5K training, longer for 10K.
Students registered for the 5K class may take the longer run, but those signed
up for 10K can’t drop to the shorter distance. Weather conditions might alter a
day’s run. Warmup running is included in the long runs, and you warm up
separately for fast ones.
We can add a longer distance on Tuesdays for students running the Eugene Half-Marathon (on May 10th), if interest warrants. Suggested distances are included here.
We can add a longer distance on Tuesdays for students running the Eugene Half-Marathon (on May 10th), if interest warrants. Suggested distances are included here.
Day/Date
– Scheduled Run
Tuesday, 3/31 – intro & long 2 or 4 miles (7 miles for Half)
Thursday, 4/2 – test 1 or 2 miles
Tuesday, 4/7 – long 2.25 or 4.5
miles (8 miles for Half)
Thursday, 4/9 – fast 2 x half-mile
or 2 x mile
Tuesday, 4/14 – long 2.5 or 5
miles (9 miles for Half)
Thursday, 4/16 – slow/fast 16 or
32 minutes
Tuesday, 4/21 – long 2.75 or 5.5 miles (10 miles for Half)
Thursday, 4/23 – fast 3 x
one-third-mile or 3 x two-thirds
Tuesday, 4/28 – long 3 or 6 miles (11 miles for Half)
Thursday, 4/30 – test 2 or 4 miles
Tuesday, 5/5 – long 3.25 or 6.5
miles (also 6.5 for Half)
Thursday, 5/7 – slow/fast 2 or 4
miles
Tuesday, 5/12 – long 3.5 or 7
miles (none for half-marathoners)
Thursday,
5/14 – fast 4 x quarter-mile or 4 x half-mile
Tuesday, 5/19 – long 3.75 or 7.5
miles
Thursday, 5/21 – fast 1 or 2 miles
Tuesday,
5/26– long 4 or 8 miles
Thursday,
5/28 – easy 2 or 4 miles
Tuesday,
6/2 – test 5K or 10K
Thursday,
6/4 – quiz due; slow/fast 24 minutes for all
ATTENDANCE:
Department policy is firm and clear on this matter. You’re allowed no more than
four absences for any reason (including
medical, family emergency or class conflict). If you are ill or injured, let
the instructor know immediately so he can suggest alternate activity or
possible treatment. If your medical condition becomes chronic and you miss too
many runs, he will urge you to withdraw from class to avoid receiving a
no-pass. Certain types of runs and races may earn you extra credit, erasing an
absence. Ask the instructor what qualifies for a bonus this term.
GRADES: This is a pass/no-pass class. Grading is based on these three criteria, set by the department: (a) skill – 60% (60 possible points for participation in scheduled runs); (b) knowledge – 20% (20 possible points for the written quiz); (c) affective – 20% (20 possible points for regular attendance, honest effort and positive attitude toward fellow runners and the instructor). A passing grade is 70% or higher, or 70 points of a possible 100. If you show up and put in good efforts, you’ll pass. If you run regularly, you’ll get better at running. If you don’t, you won’t.
GRADES: This is a pass/no-pass class. Grading is based on these three criteria, set by the department: (a) skill – 60% (60 possible points for participation in scheduled runs); (b) knowledge – 20% (20 possible points for the written quiz); (c) affective – 20% (20 possible points for regular attendance, honest effort and positive attitude toward fellow runners and the instructor). A passing grade is 70% or higher, or 70 points of a possible 100. If you show up and put in good efforts, you’ll pass. If you run regularly, you’ll get better at running. If you don’t, you won’t.