Class 18

Two or four miles, the distance that was "long" in week one, is now called "easy." It let you recover from Tuesday's truly long run and refresh for next Tuesday's 5K or 10K test.

Today I emailed the class quiz. You have until the final class day to send your answers to me.

TODAY'S EASY 1.9 MILES

(with per-mile pace and comparison to your last long run here; target was to match that pace for this shorter distance)

Andrew -- 14:24 (7:34 pace, -52 sec. per mile)

Garrett -- 13:04 (6:52s, -7 sec.) 2nd best pacer, tie

Neal -- 13:04 (6:52s, -37 sec.)

Tara -- 15:58 (8:24s, +7 sec.) 2nd best pacer, tie

Nicole -- 16:15 (8:33s, -13 sec.)

Jerry -- 15:31 (8:10s, -1:10)

TODAY'S EASY 4.0 MILES

(same info as above)

Michaela -- cross-trained

Lucas -- 30:09 (7:32s, +4 sec.) best pacer, earning extra credit

Joseph -- 37:04 (9:16s, +51 sec.)

Osbaldo -- cross-trained

Isaac -- supported

Joshua -- 35:41 (8:55s, -20 sec.)

LESSON 18: RACE PACE

Even if you’ve done everything right in training, you can cancel all that good with as little as one wrong move on race day. The first and worst bad move is leaving the starting line too quickly. Crowd hysteria and your own raging nervous system conspire to send you into the race as if fired from a cannon. Try to work against the forces of the crowd and your natural desires. Keep your head while runners around you are losing theirs. Pull back the mental reins at a time when the voices inside are shouting, “Faster!” Be cautious in your early pacing, erring on the side of too-slow rather than too-fast. Hold something in reserve for the late kilometers. This is where you reward yourself for your early caution, by passing instead of being passed.

Class 17

Most of you peaked in distance today, at least during class time for this term. You'll return to this route next Tuesday but will turn back about a half-mile or mile earlier in your 5K or 10K test.

Thursday's run, of two or four miles, will let you recover from today and refresh for the test next week. I'll email the class quiz on Thursday and will have a count of absences available that day if you need to check.

TODAY'S 4 MILES

(with per-mile pace and comparison to last long run here; target was to match that pace; * = faster than first long run this term)

*Andrew -- 33:47 (8:26 pace, +6 sec. per mile) day's best pacer, earning extra credit; term's 2nd most improved at -1:17 

*Lyanne -- 37:53 (9:28s, -19 sec.)

Isaac -- 3.5 miles in 25:25 (7:16s, -29 sec.)

*Garrett -- 27:58 (6:59s, -40 sec.) term's 3rd most improved at -1:02

*Leslie -- 35:32 (8:53s, -1:17)

*Tara -- 33:09 (8:17s, -29 sec.)

Nicole -- 35:06 (8:46s, -28 sec.)

*Becky -- 39:01 (9:45s, -27 sec.) term's most improved at -1:35

Juan Carlos -- 38:50 (9:42s,+24 sec.)

TODAY'S 8 MILES

(same info as above)

Michaela -- cross-trained

*Lucas -- 59:41 (7:28s, -1:10)

Joseph -- cross-trained

Joshua -- 1:14:03 (9:15s, -33 sec.)

LESSON 17: EQUAL TIMES

You can predict fairly accurately what you’ll run for a certain distance without having run it recently. You can base the prediction on races at different distances. Pace obviously slows as racing distance grows, and speeds up as it shrinks. But how much of a slowdown or speedup is normal? A good rule of thumb is a five-percent slowdown as the distance doubles, or that much faster pace as the distance drops by half. Multiply or divide by 2.1 to predict your time for double or half the distance. For instance, a 22:00 5K equates to about 46:00 for 10K.

Class 16

We're entering a series of lasts, today being the last of the fast runs before the final test (5K or 10K on Tuesday, June 2nd). Tuesday's run will be last longer one (and longest of the term at either four or eight miles).

TODAY'S ONE-MILE RETEST

(with comparison to first week's mile test; target was to go faster)

Andrew -- 7:05 (-25 sec. vs. week 1) term's 3rd most improved
Lyanne -- 8:37 (-16 sec.)
Garrett -- 6:16 (+21 sec. on sore legs)
Neal -- 5:47 (-18 sec.)
Tara -- 7:09 (-20 sec.)
Becky -- 9:00 (-19 sec.)
Baylie -- 10:26 (-16 sec. vs. earlier 2-mile)
Jerry -- 7:32 (-1:13) term's most improved, earning extra credit

TODAY'S TWO-MILE RETEST

(with per-mile pace and comparison to first week's two-mile test; target was to go faster)

Joseph -- 15:05 (7:32 pace, -40 sec. per mile) term's 2nd most improved
Joshua -- 14:36 (7:18s, -4 sec.)

LESSON 16: 10K TRAINING

The 10K program resembles the one for 5K (Lesson 15), but the distances naturally go up for a race twice as long. Again mix over-and-unders – fast runs below the 10K distance (totaling two to three fast miles, not counting warmup, cooldown and recovery intervals, running the fast portion at 10K race pace or slightly faster) and long ones above it (seven to nine miles, at least one minute per mile slower than race pace. Average about a half-hour, at a relaxed pace, for each of the three or four easy runs per week. By slightly modifying this plan, you can run races at two other popular distances – 8K (or five miles) and 12K (about 7½ miles).

Class 15

This was your last run this term on the Amazon route. Next week you'll visit the river path to peak in class distance.

Thursday's run will be a retest of the first week's mile or two-mile.

Changes are coming to this class in fall term (with registration now underway). Most of them should benefit you students. The first is a switch to ALL NON-CREDIT (with no pre-requisite, attendance requirement, written assignment or tuition -- only a flat $100 activity fee). The second is a move to 9:00 START TIME (more attractive to students). The third is REGISTRATION AT REC CENTER service desk only (not on Duckweb). This will remain a combined 5K/10K class, with more emphasis on running by choice instead of for credit.

TODAY'S 3.75 MILES

(with per-mile pace and comparison to your last long run here; target was to match that pace)

Lucas -- 32:22 (8:38 pace, +39 sec. per mile)

Lyanne -- 36:43 (9:47s, +19 sec.)

Garrett -- 28:07 (7:29s, +18 sec.)

Neal -- 28:07 (7:29s, +18 sec.)

Tara -- 32:53 (8:46s, +12 sec.)

Nicole -- 34:40 (9:14s, +28 sec.)

Brooke -- 37:50 (10:05s, +7 sec.) best pacer, tie; extra credit

Becky -- 38:19 (10:12s, +10 sec.)

TODAY'S 7.5 MILES

(same info as above)

Michaela -- trained indoors

Osbaldo -- trained indoors

Isaac -- 1:06:00 (8:48s, +1:48)

Joshua -- 1:13:30 (9:48s, +7 sec.) best pacer, tie; extra credit

Juan -- 5 miles on Sunday; happy birthday!

LESSON 15: 5K TRAINING

You routinely run 5K and beyond in training. The quickest way to improve your race time, then, is by upping the pace one day a week for a distance well below 5K (one to two fast miles total, excluding warmup, cooldown and recovery intervals). Run at projected 5K or slightly faster, so you become familiar with that pace. On another day, extend the length of one weekly run to above the race distance (four to six miles). Run at least one minute per mile slower than race pace, to make the 5K seem shorter. The three to four easy-day runs each week average about a half-hour each at a relaxed pace.

Class 14

These were your shortest -- and therefore fastest -- runs of the term. It also was your final set of intervals. (Is that cheering I hear?)

Tuesday's distances are 3.75 and 7.5 miles. Registration begins on Monday for my fall class, also 5K/10K but starting at 9 o'clock to attract a few more later sleepers.  Signup continues for summer class,  a combined Jog/Run and 5K.

TODAY'S 4 X QUARTER-MILE INTERVALS

(with total time for one mile and comparison to your first week's nonstop mile; target was to go faster; if you didn't time yourself, I divided team total in half)

Andrew -- 5:49 (-1:51) day's most improved, earning extra credit

Lyanne -- 7:58 (-55 sec.)

Garrett -- 5:49 (-6 sec.)

Tara -- 6:36 (-53 sec.)

Nicole -- 6:36 (-1:01)

Becky -- 7:57 (-1:22) day's 2nd most improved

TODAY'S 4 X HALF-MILE INTERVALS

(with total time for two miles, per-mile pace and comparison to your first week's nonstop mile; target was to go faster; if you didn't time yourself, I divided team total in half)

Michaela -- swam

Lucas -- 11:20 (5:40 pace, -30 sec. per mile)

Joseph -- 13:48 (6:54s, -1:18)

Isaac -- support team

Joshua -- 13:42 (6:51s, -2 sec.)

Brooke -- support team

Juan Carlos -- 15:42 (7:51s, no target)

LESSON 14: SUPPLEMENTAL SPORTS

You might not always be able to run... or might not always want to run... or might sometimes want to add activities to your running. Alternatives abound. You can bicycle, swim, “run” in water (wearing a flotation belt), cross-country ski, snowshoe or simply walk (one of the best but least appreciated options to running). In most of these activities, duplicate your running time to gain similar fitness benefits. If walking, double your usual running time.

Class 13

A half-dozen of your teammates went long this weekend. Michaela and Osbaldo finished their first marathon. Isaac, Leslie, Brooke and Juan ran half-marathons. Michaela won her age group, and Isaac placed second in his.

Thursday's run (for those not still recovering from big efforts) is our final set of intervals: either 4 x quarter-mile or 4 x half-mile, as relay teams of two. 

TODAY'S 3.6 MILES

(with per-mile pace, based on GPS reading of 3.65, and comparison to your last long run here; target was to match that pace)

Andrew -- 30:41 (8:20 pace, -10 sec. per mile)

Lyanne -- 34:34 (9:28s, +9 sec.)

Garrett -- 26:13 (7:11s, +27 sec.) after 9 miles on Sunday

Neal -- 26:13 (7:11s, -8 sec.) day's 2nd best pacer

Becky -- 36:38 (10:02s, =) day's best pacer, earning extra credit

Baylie -- 35:58 (9:51s, -18 sec.)

Jerry -- 34:06 (9:20s, +1:00)

TODAY'S 7.1 MILES

(same info as above, except pace based on GPS reading of 7.15 miles)

Michaela -- walk, after marathon in Sunday

Lucas -- 57:04 (7:59s, +14 sec.)

Joseph -- 1:00:16 (8:25s, -28 sec.)

Osbaldo -- walk, after marathon on Sunday

Joshua -- 1:09:15 (9:41s, +9 sec.)

Brooke -- walk, after half-marathon on Sunday

LESSON 13: EXTRA EXERCISES

Running is a specialized activity, working mainly the legs in straight-ahead movement. If you’re seeking more complete fitness, you need to supplement the runs with other exercises. These strengthen the muscles that running neglects, and stretch those that running tightens. The older you are and the more years you’ve run, the greater the tightness and imbalance become – unless you take corrective action. Give attention to strengthening the upper body, and to stretching the legs. Add a few minutes of extra exercise – after the run when these exercises do the most good or take the least energy away from your main activity.

Class 12

This was your final negative-split exercise, running the second half faster than the first. It mainly showed how well you can finish if you don't start too fast.

Good luck to our runners who race this weekend: Isaac, Leslie, Brooke and Juan in the half-marathon, and Michaela and Osbaldo in the marathon.

Tuesday's distances will be 3.5 and 7.0 miles -- unless you raced, in which case you'll do little or nothing. I hope you still will come to class to receive our praise.

TODAY'S SLOW/FAST 2 MILES

(with total time and comparison of one-mile laps; target was to finish faster, which everyone did)

Andrew -- 15:57 (8:28 & 7:19 miles, -1:09)
Lyanne -- 18:31 (9:18 & 9:13, -5 sec.)
Garrett -- 13:17 (6:58 & 6:19, -39 sec.)
Neal -- 13:20 (6:58 & 6:22, -36 sec.)
Leslie -- 19:18 (9:44 & 9:34, -10 sec.) before Sunday's Eugene half
Tara -- 17:47 (9:47 & 8:04, -1:39) day's 2nd best speedup
Nicole -- 17:49 (9:56 & 7:53, -2:03) best speedup, earning extra credit
Brooke -- 17:18 (9:44 & 9:34, -10 sec.) before Sunday's Disneyland half
Jerry -- 16:18 (8:53 & 7:25, -1:28) day's 3rd best speedup

TODAY'S SLOW/FAST 3.9 MILES

(with total time and comparison of per-mile pace for each lap; target was to finish faster, which you both did)

Michaela -- ran 4.3 miles, before Sunday's Eugene marathon
Joseph -- 33:16 (9:03 & 8:00 pace, -1:03)
Osbaldo -- ran untimed, before Sunday's Eugene marathon
Isaac -- ran untimed, before Sunday's Eugene half
Joshua -- 31:55 (8:18s & 8:03s, -15 sec.)
Juan Carlos -- running Sunday's Eugene half

LESSON 12: COOLING DOWN

When the run ends, resist the urge to stop suddenly. Instead, walk to cool down more gradually. If the warmup shifts gears between resting and hard running, the cooldown period is a necessary transition from racing to resting. Continued mild activity gradually slows down the revved-up metabolism, and also acts as a massage to gently work out the soreness and fatigue products generated by the earlier effort. The pattern and pace of recovery are set in the first few minutes after the running ends. Some advisers will tell you to run easily during the cooldown, but walking gives the same benefits with much less effort – and you’ve already run hard enough. After this walk is the best time for stretching exercises, which loosen the muscles that running has tightened.

Class 11

While you're barely halfway through spring term, I'm already taking names for summer. Registration is underway for my four-week, five-days-weekly class that begins June 22nd. It combines Jog/Run and 5K (with an unofficial 10K option). It offers one credit for no tuition, only the standard $100 P.E. fee.

Thursday's run will be another slow/fast run, this by distance. You'll try to run each mile (of two or four total) faster than the one before.

TODAY'S 3.3 MILES

(with per-mile pace and comparison to your last long run here; target was to match that pace; * = tapering for half-marathon or marathon this weekend)

Andrew -- 28:04 (8:30 pace, -40 sec. per mile)
Garrett -- 22:15 (6:44s, -35 sec.)
Neal -- ran untimed
Tara -- 26:04 (7:54s, -52 sec.)
*Brooke -- 3.1 miles in 28:27 (9:10s, -48 sec.)
Eleanor -- ran untimed
Jerry -- 27:33 (8:20s, -3 sec.) day's best pacer, earning extra credit

TODAY'S 4.0 AND 6.6 MILES

(same info as above)

*Michaela -- 4 miles in 31:00 (7:45s, +8 sec.) 2nd best pacer; after 11M on Saturday
*Lucas -- 4 miles in 31:00 (7:45s, +56 sec.)
Joseph -- 6.6 miles in 58:44 (8:53s, +26 sec.)
*Osbaldo -- 4 miles in 31:00 (7:45s, +35 sec.) after one hour on Sunday
*Isaac -- 4 miles in 31:00 (7:45s, +45 sec.)
Joshua -- 6.6 miles in 1:03 (9:32s, +1:20)
Leslie -- one hour on Sunday
Baylie -- ran untimed
*Juan Carlos -- one hour on Sunday

LESSON 11: WARMING UP

Don’t confuse stretching with warmup. Stretching exercises don’t start you sweating or raise your heart rate. You warm up by moving – first by walking or running slowly, then by easing into the full pace of the day after a mile or so. Recommendation: Walk five minutes (about a quarter-mile, not counting this in your run distance or time), then start to run. Treat the first mile of running as your warmup, making it the slowest mile of the day. The faster you plan to run that day, the more you warm up. For relaxed runs simply blend the warmup period into longer runs by starting slower. On fast days warm up separately by running a mile to several miles – perhaps adding some “strides” at the day’s maximum pace, taken before speed training or racing. Strides prepare the legs and lungs for what you’re about to do.