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.