Class 7

Thanks to today's guest Keith McConnell for his good advice. He teaches the Fitness Walking class, which isn't offered in summer, and is a nationally certified instructor of Chi Running and Walking.

With Friday off, the week's fast day will move to tomorrow. You'll total one or two miles, same as last week. Except this time you will split the distance in half and take a rest break between. It's called interval training.

TODAY'S EASY HALF-HOUR

(everyone went about 30 minutes; meant to be relaxed for recovery between tougher runs; attendees listed here)

Jason

Haley

Jasmine

Linfeng

Challace

Jacob

Marissa

Sara

Dustin

Huimin

Yidi

LESSON 7: TAKING TIME

Your second most valuable piece of equipment, after shoes, is.... no, not shorts and not T-shirt. You can wear other clothes than those. Your next most vital item is a watch. Buy a digital model with a stopwatch feature, and make time your main way of keeping score. Time can make you an instant winner by telling exactly how fast you ran a distance, and maybe how much you improved your personal record (“PR,” in runner-talk). Another, more subtle value of the watch: It lets you run by time – by minutes instead of miles. This has several benefits: freeing you from plotting and measuring courses, because minutes are the same length anywhere... easing pressure to run faster, because you can’t make time pass any faster... finishing at the assigned time limit no matter your pace, which settles naturally into your comfort zone when you run by time.

Class 6

A reminder as we enter this second week that it will be a short one. No class on Friday of the holiday weekend. The week's faster run will move to Wednesday.

Tuesday will bright the usual easy half-hour. Walk, walk/run or relaxed run at whatever effort you define as "easy."

TODAY'S 1.5 MILES

(with per-mile pace and comparison to last Monday's run, if taken; target was to match that pace for this longer distance, but warm weather probably slowed you today)

Brianna -- 20:34 (13:42 pace, +1:15 per mile)

Haley -- 18:16 (12:12 pace, +1:07)

Linfeng -- 21:50 (14:33 pace)

Challace -- 18:21 (12:14 pace, +1:09)

Marissa -- 19:44 (13:09 pace, +1:19)

Sanna -- 17:23 (11:35 pace)

Huimin -- 22:00 (14:40 pace, +16 sec.)

Jianguo -- 22:19 (14:53 pace, +4:13) 

Yidi -- 21:50 (14:33 pace)

TODAY'S 3.0 MILES

(same information as above)

Jasmine -- 26:59 (8:59 pace)

Jacob -- 27:01 (9:00 pace, +12 sec.) best pacer, earning extra credit

Sara -- 24:01 (8:00 pace)

LESSON 6: 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 5

Just like that, we've completed one-fourth of this accelerated term. The track meet will have left town by Monday, so we'll be back "home" on the turf field.

That run will be 1.5 or 3.0 miles.  Monday distances increase by a quarter-mile each week for the shorter one and a half-mile for the longer one.

The simplest and best advice on running form, which I introduced today, is on a free app called "Good Form Running."

TODAY'S ONE-MILE TEST

(time adjusted to account for slightly short course of .98 mile, with comparison to Monday's pace if you ran then;  target was to go faster at this shorter distance)

Jason --  11:27

Linfeng -- 12:13

Marissa -- 12:07 (+17 sec.)

Sanna -- 8:23

Dustin -- 12:32 (+15 sec.)

Huimin -- 12:44

Jianguo -- 12:28 (+1:48)

Yidi -- 12:44

TODAY'S TWO-MILE TEST

(time adjusted to account for slightly short course of 1.96 miles; with per-mile pace and comparison to Monday's pace if you ran then; target was to go faster at this shorter distance)

Jasmine -- 16:28 (8:14 pace)

Jacob -- 15:16 (7:38 pace, -1:10 per mile) most improved, earning extra credit

LESSON 5: 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.

Class 4

I mentioned this in class, but it bears repeating because it's so unusual. For the first time in my many years of teaching here, attendance was 100 percent for two days in a row. Thank you!

We'll meet at the same spot again on Friday. After a warmup, the run will be one or two miles. You'll try to go faster than Monday at a slightly shorter distance.

TODAY'S EASY HALF-HOUR

(everyone went about 30 minutes; meant to be easy, to recover from Wednesday's run and refresh for Friday's)

Brianna

Jason

Haley

Jasmine

Linfeng

Challace

Jacob

Marissa

Sanna

Dustin

Huimin

Jianguo

Yidi

LESSON 4: MILE TRIAL

The mile time is the most important one in running (at least in the metric-challenged USA). Anyone who hears you’re a runner will ask, “What’s your best mile time?” You soon will be calculating your pace-per-mile on longer runs. Running a mile (four laps on a standard track) right away will tell you what your starting point is. Think of this run as a low-key test, not as a serious race. Run at a pace beyond easy but less than a struggle, and count on improving in later mile tests as your fitness improves.

Class 3

Today's run tested your ability to pace yourself -- how to go steadily all the way. The lesson below addresses this and other aspects of pacing.

Thursday will be another easy day: 30 minutes at whatever "easy" means to you -- all walking, a run/walk mix, or a relaxed run.

TODAY'S "12-MINUTE" RUN

(with your time and comparison to 12:00; target was to come as close as possible to 12, which meant you ran even pace)

Brianna -- 13:28 (+1:28)

Jason -- 12:56 (+56 sec.)

Haley -- 12:00 (=) day's best pacer, tie

Linfeng -- 14:01 (+2:01)

Challace -- 12:06 (+6 sec.)

Marissa -- 12:03 (+3 sec.)

Sanna -- 12:00 (=) day's best pacer, tie

Dustin -- 12:07 (+7 sec.)

Huimin -- 14:01 (+2:01)

Jianguo -- 14:10 (+2:10)

Yiti -- 14:01 (+2:01)

TODAY'S "24-MINUTE" RUN

(with your time and comparison to 24:00; target was to run even pace or faster in the 2nd half -- a so-called "negative split")

Jasmine -- 22:49 (-1:11)

Jacob -- 22:24 (-1:36)

LESSON 3: YOUR PACE

Pace has two meanings, one mathematical and the other physical. The first – a key figure for any runner to know – is a calculation of your minutes/seconds per mile. Divide the total time by the distance (remembering to convert seconds to tenths of a minute; an 8:30 mile is 8.5 minutes). The second meaning is even more important: how you find your best pace. On most runs, this means pacing yourself comfortably – neither too fast nor too slow. There are several ways to arrive at that pace. The most technical is to wear a heart-rate monitor and to run between 70 and 80 percent of maximum pulse. Another is to know your maximum speed for that distance, then add one to two minutes per mile. The simplest: Listen to your breathing; if you aren’t gasping for air and can talk while you run, your pace is not too fast. Your effort should stay constant through the run, but your pace-per-mile seldom does. Expect the pace to pick up as you warm up.

Class 2

You might wonder: If this is a running class, why did you walk today? Mainly so you can learn right away that walking can benefit a runner greatly. Here it helped you recover at a time when most of you aren't yet ready for everyday running.

Wednesday's run will again be by time instead of distance. You'll go out for either six or 12 minutes, then come back at the same pace. An extra-credit prize will go to whoever comes closest to a final time of 12 or 24 minutes.

TODAY'S EASY HALF-HOUR

(everyone listed here finished within a minute of 30; purpose was to recover from Monday's long run)

Haley

Linfeng

Challace

Marissa

Sanna

Dustin

Huimin

Jianguo

LESSON 2: F-I-T FORMULA

Our runs last an average of 20 to 30 minutes. This amount is based on the research of Dr. Kenneth Cooper, a giant in the fitness field. Cooper’s formula for improving as a runner: Run two to three miles, three to five days a week at a comfortable pace. It’s easier to remember as the F-I-T formula: frequency – three to five runs a week; intensity – comfortable pace; time – about 20 to 30 minutes. Even with walking breaks you can cover two miles in a half-hour, and many of you can comfortably run three miles (or more) in that time.

Class 1

Nice to meet you this morning. The small class allows me to get to know you sooner -- and to give each of you more attention.

Tuesday, and from now on, we meet at the turf fields beside the east entrance to the Rec Center. You'll go for 30 minutes at whatever feels easy to you -- walking only, walk-run mix or gentle running.

Starting today I list your results on this blog page. You also receive a mini-lesson on running, which answers the questions that will be asked in the week four quiz.

TODAY'S LONG RUN

(with distance and per-mile pace; meant to be run, or run/walk, comfortably; this pace will become a target for next Monday's long run)

Brianna -- 1.25 miles in 15:34 (12:27 pace)

Haley -- 1.25 miles in 13:52 (11:05 pace)

Jacob -- 2.5 miles in 22:54 (8:48 pace)

Challace -- 1.9 miles in 21:05 (11:05 pace)

Marissa -- 1.25 miles in 14:48 (11:50 pace)

Dustin -- 1.25 miles in 15:21 (12:17 pace)

Jianguo -- 1.25 miles in 13:20 (10:40 pace)

LESSON 1: STARTING LINES

Welcome to running, or welcome back. This might be your first try at it, a return visit to the activity or an attempt to improve on what you already do. Whatever your reasons for taking this class, you should be a better runner after these four weeks. Though the class meets five times a week, three weekly runs satisfy the minimum requirement for gaining or maintaining fitness. We take a longer run and a faster one. Our other runs each week are meant to be relatively easy. The goals in this class are improvement for all of you and injuries to none.

Summer Jog/Run and 5K Classes

PERU 131 & 331, CRN 42333 & 42334. Summer Session 1, Monday through Friday, June 22^nd to July 17^th, 9:00 to 9:50 A.M.

GOALS: (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 15 or more of the 19 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.

LOCATIONS: Meet in room 138 of Rec Center (big gym in northeast corner) on first day only. All other days, meet outside on the turf field near the Rec’s east entrance. 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.

INSTRUCTOR: Joe Henderson, email jhender@uoregon.edu, text: 541-953-7179, class blog “uorunclass.blogspot.com” and Facebook page “Joe's Team Runners.” His “office” is the day’s run site, before and after each class.

EQUIPMENT:  Running requires minimal equipment. Most important are shoes designed for running and a digital watch with a stopwatch feature (loaner watches available). Dress for the activity and the day’s weather. We run as scheduled except when weather conditions (such as extreme heat) might create hazards.

RUNS: The class meets five times a week. One of these runs builds up your distance, one improves your speed, and the other three are easy enough for recovery between the long and fast runs. On easy days, you have the option of taking walk breaks during the run or purely walking for the scheduled time periods. We inform you of weekend races and group runs in the area, which can count as makeups or extra credits.

TESTS: Each run tests your endurance or speed. You run to improve YOURSELF from week to week. 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. You are sent a brief lesson, along with the day’s results, by e-mail after each run.

SCHEDULE: Classes begin promptly at nine o’clock with a description of the day’s session. The day’s main activity lasts 30 to 45 minutes (including warm-up and cool-down). Your results go into the class’s combined logbook and onto a web page. Shorter run below is for Jog/Run students, and longer for 5K.

Week 1:

Monday, 6/22 – intro; long 1.25 and 2.5 miles

Tuesday, 6/23 – easy 30 minutes

Wednesday, 6/24 – slow/fast 12 & 24 minutes 

Thursday, 6/25 – easy 30 minutes

Friday, 6/26 – test 1 & 2 miles

Week 2:

Monday, 6/29 – long 1.5 & 3 miles

Tuesday, 6/30 – easy 30 minutes

Wednesday, 7/1 – fast 2 x half-mile & 2 x mile

Thursday, 7/2 – easy 30 minutes

Friday, 7/3 – no class; Fourth of July holiday

Week 3:

Monday, 7/6 – long 1.75 & 3.5 miles

Tuesday, 7/7 – easy 30 minutes

Wednesday, 7/8 – easy 1.25 & 2.5 miles

Thursday, 7/9 – easy 30 minutes

Friday, 7/10 – fast 4 x quarter-mile & 4 x half-mile

Week 4:

Monday, 7/13 – long 2 and 4 miles

Tuesday, 7/14 – easy 30 minutes

Wednesday, 7/15 – easy 1.25 & 2.5 miles
Thursday, 7/16 -- easy 30 minutes

Friday, 7/17 – quiz due; test 1 & 3.1 miles

ATTENDANCE: Department policy allows you no more than four absences, FOR ANY REASON. If you are ill or injured, let the instructor know immediately so he can suggest alternate activity or possible treatment. Running an official race or an organized group training run counts as a makeup day.

GRADES: This is a pass/no-pass class. Grading is based on these three criteria, set by the department: Skill – 60% (60 possible points for effort and improvement in the 20 scheduled runs that count three points each); Knowledge – 20% (20 possible points for written quiz); Affective – 20% (20 possible points regular attendance and positive attitude). A passing grade is 70% or higher (70-plus points for a possible 100). If you show up and put in good efforts, you pass. If you run regularly, you get better at running. If you don’t, you don’t.

Class 20 (and last)

That's all for this term. Thanks for making my job easy and enjoyable all spring. Now that the class has ended, I won't suddenly forget you. Hope to see you in a future class or training group, at a race, or on the streets and trails of town. If you have running questions or concerns, feel free to contact me anytime.

TODAY'S SLOW/FAST "24 MINUTES"

(with actual time and comparison of second half with first; target was to finish faster, which everyone did; quiz counted as "attendance" today; all who took this optional run earned extra credit)

Michaela -- cross-trained

Lucas -- 23:15 (-45 sec. for 2nd half)

Lyanne -- 22:03 (-1:57)

Isaac -- 22:57 (-1:03)

Neal -- 23:15 (-45 sec.)

Leslie -- 22:57 (-1:03)

Tara -- 21:56 (-2:04) best speed-up, tie

Nicole -- 21:56 (-2:04) best speed-up, tie

Becky -- 22:47 (-1:13)

LESSON 20: RACE RECOVERY

One of the most important phases of a training program is also one of the most overlooked. This is what to do after the race. It doesn’t end at the finish line but continues with what you do – or don’t do – in the immediate and extended period afterward. How long recovery takes depends on the length of the last race. The longer it was, the longer the rebuilding period. One popular rule of thumb is to allow at least one easy day for every mile of the race (about a week after a 10K). One day per kilometer (or 10 days post-10K) might work even better if the race was especially tough. During this period take no really long runs, none very fast, and avoid further racing. Run easily.

Class 19

We're down to one more day. Thursday's main assignment is to email your quiz answers (if you haven't already). This earns that day's class credit. 

The Thursday run is the only one all term that's the same for all: a slow/fast 24 minutes. All who take it earn extra credit.

Jerry, alone among our runners today, beat the pace of both his first week's mile test and midterm two-mile. 

TODAY'S 5K TEST

(with per-mile pace and comparison to your last long run here; target was to go faster; if you didn't time yourself, I deducted 1:00 from the shouted one)

Andrew -- 24:45 (7:59 pace, -27 sec. per mile)

Lucas -- 20:05 (6:28s, -1:00) 3rd most improved

Lyanne -- 28:45 (9:16s, -12 sec.)

Garrett -- 20:25 (6:35s, -24 sec.)

Neal -- 20:31 (6:36s, -53 sec.)

Tara -- 24:59 (8:03s, -14 sec.)

Brooke -- ran untimed during illness recovery

Becky -- 30:57 (9:59s, +14 sec.)

Baylie -- ran untimed during injury recovery

Jerry -- 24:10 (7:47s, -1:35) most improved, earning extra credit

TODAY'S 10K TEST

(same info as above)

Michaela -- cross-trained

Joseph -- 52:47 (8:30s, +5 sec.)

Osbaldo -- 41:57 (6:46s, -24 sec.)
Isaac -- 40:46 on Wednesday (6:30s, -46 sec.)

Joshua -- 49:42 (8:00s, -1:15) 2nd most improved

LESSON 19: EVEN PACING

Talking about even-pace running is easier than running it – or calculating it. The problem is that races in the U.S. combine two measurement systems. While most events are run at metric distances, such as 5K and 10K, splits are often given at MILE points and pace is usually computed in PER-MILE terms. So you need calculate metric-to-mile and vice versa. Even-paced running is most efficient, and slightly negative splits (faster second half) are preferable to “positives.” The two halves of a race are best run within a few seconds per mile of equal time, plus or minus. In a 45-minute 10K race, for instance, plan to run the first 5K in a few seconds either side of 22:30.