Class 20 (and last)

That's it for this class, but I won't suddenly forget you. I hope to see you in another class or Sunday training group, at a race, or running on the local streets or paths. This class was a success for you (and me) if you want to continue as a runner. Feel free to contact me anytime with questions or concerns.

Oh, yes: everyone passed! I'm posting grades after finishing this blog.

Here's one more plea to consider joining my noncredit class this fall. It's called 5K/10K Training, but we can add shorter distances such as those you ran this summer for Jog/Run. This Tuesday-Thursday class starts at nine o'clock.

TODAY'S ONE-MILE RETEST

(with comparison to first week's mile, which is 1.6 kilometers; target was to go faster)

Brianna -- 12:22 (no first test, but -38 sec. vs. last long run)

Jason -- 13:01 (+1:34)

Linfeng -- 11:50 (-23 sec.)

Marissa -- 12:07 (=)

Sanna -- 8:23 (=)

Dustin -- 10:57 (-1:35) term's most improved

Yidi -- 11:50 (-54 sec.) term's 2nd most improved

TODAY'S 5-KILOMETER TEST

(with per-mile pace for 3.1 miles and comparison to first week's two-mile test; target was to approach or better that pace for this longer distance)

Jasmine -- 24:39 (7:57 pace, -17 sec. per mile)

Jacob -- 21:37 (6:58 pace, -40 sec.) term's 3rd most improved
Sara -- tapering for marathon in Berkeley

LESSON 20: WINNING WAYS

A great beauty of running is that it gives everyone a chance to win. Winning isn’t automatic; you still have to work for success and risk failure. But unlike other sports there’s no need to beat an arbitrary standard (such as “par” or an opponent’s score). You measure yourself against your personal records. To the runner, a “PR” does not stand for public relations or an island in the Caribbean. It means “personal record,” and this PR may represent the greatest advance in the history of this sport. The invention of the digital stopwatch worn on the wrist turned everyone into a potential winner. Here was a personal and yet objective way to measure success and progress. It didn’t depend upon beating anyone, but only upon how the new numbers on the watch compared with the old ones.

Class 19

With this class winding down, think about what might come next for you. As a runner, I mean.

There is no other UO running class this summer. But you can join group runs for free at the Eugene Running Company (Sunday mornings, Monday and Tuesday evenings), and the RunHub and Nike stores (both on Wednesday evenings). Ask me for details and directions.

I teach a non-credit 5K class in fall term (Tuesdays and Thursdays at 9:00). It isn't listed on Duckweb, so you must register (for a flat fee of $100) at the Service Desk. Other teachers offer credit classes this fall in Fitness Walking, Jog/Run and 5K.

Friday's final run here is either a one-mile retest or a 5K test.

TODAY'S EASY HALF-HOUR

(everyone went about 30 minutes; target was to recover between Wednesday and Friday runs)

Brianna

Jason

Jasmine

Challace

Jacob

Marissa

Jianguo

LESSON 19: BIG DAYS

Most runs need to be easy. This is true whether you’re a beginning racer or an elite athlete. (Of course, the definition of “easy” varies hugely for these groups; easy for the elite would be impossible for the beginner.) Training for the distance and pace of races, and actually running these events, is a prescription item, best taken in proper, well-spaced doses. New racers are wise to limit themselves to one big day a week. On this day, run longer than normal (as long as the longest race distance but at a slower pace) or faster than normal on this day (as fast as the fastest race pace but for a shorter distance), or go to the starting line in a race (combining full distance at full pace). Experienced racers can put a long run AND a fast run into the same week, but don’t want to squeeze both of these PLUS a race into one week.

Class 18

The intent today was to run the second half of your distance faster than the first. This happens almost automatically if you use the early portion as a warmup and start at a gentle pace.

Tomorrow you'll take your final easy half-hour, which will refresh you for the one-mile or 5K test on Friday. Remember that your quiz answers also will be due that day (if you haven't done this already and you're taking this class for credit).

TODAY'S SLOW/FAST 1.2 MILES

(with total time and per-mile pace of the two laps; target was to finish faster)

Brianna -- 14:18 (11:23 & 12:27 pace, +1:04)

Haley -- 11:09 (9:36 & 8:58 pace, -38 sec.)

Linfeng -- 11:46 (10:08 & 9:28 pace, -40 sec.)

Marissa -- 14:58 (12:36 & 12:20 pace, -16 sec.)

Sanna -- 10:10 (8:52 & 8:05 pace, -47 sec.) 3rd best speedup

Huimin -- 14:14 (10:45 & 12:58 pace, +2:13)

Jianguo -- 15:56 (12:18 & 14:15 pace, +1:57)

Yidi -- 16:23 (11:40 & 15:38 pace, +3:58)

TODAY'S SLOW/FAST 2.4 MILES

(with total time and per-mile pace of the each two-lap segment; target was to finish faster)

Jasmine -- cross-trained

Jacob -- 19:17 (8:57 & 7:06 pace, -1:51) best speedup, earning extra credit

Sara -- 18:57 (8:17 & 7:29 pace, -48 sec.) 2nd best speedup

LESSON 18: WHY RACE?

Running in races is not a requirement for calling yourself a runner. Running is easier and safer without this added effort. Racing is hard, and moderately risky – but also exciting, challenging and motivating as it pushes you farther and faster than you could go alone. The race itself puts you on the line – not just the starting line but at the red-line of your abilities, where you can push no harder without breaking. Racing puts your training and resolve to their final test. You don’t take this test alone but in the company of dozens, hundreds or even thousands of runners like yourself. You aren’t competing with them; you’re cooperating. The competition isn’t with others but with the distance, the course, the conditions and the voice inside that pleads with you to ease off. Everyone else in the race is tested the same ways. You push, pull and pace each other.

Class 17

The days dwindle down to our finish here. Only three remain. Remember that your quiz answers are due by Friday, if you're taking this class for credit.

Wednesday's run will be either 1.2 or 2.4 miles, aiming for the pace of your last long run but at less distance. To avoid conflicts with the lacrosse camp, we will move to the cemetery beside University Street. You can go directly there (to top of steps) or meet at the regular spot and walk there with me at 9:00.

TODAY'S EASY HALF-HOUR

(everyone went about 30 minutes, with no exact times, distances or paces recorded; target was to recover from Monday's run and refresh for Wednesday's)

Brianna

Jason

Jasmine

Linfeng

Challace

Jacob

Marissa

Sanna

Sara

Dustin

Huimin

Jianguo

Yidi

LESSON 17: 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 16

You peaked in distance today for this class. All remaining runs (and walks) this week will be shorter, and one will be faster.

This week I'm giving three prizes for the term. The first of those is for improvement since week one in the Monday long run. This goes to Dustin.

Tomorrow's run will be the usual easy half-hour. It will let you preview the course for Friday's test.

TODAY'S 2.0 MILES

(with per-mile pace and comparison to your last long run here; target was to match that pace for this longer distance; * = faster than first week's pace at nearly double the original length)

Brianna -- 25:56 (12:58 pace, -58 sec. per mile)

Jason -- 28:00 (14:00 pace, -6 sec.)

*Haley -- 20:04 (10:02 pace, -18 sec.) term's 2nd most improved at -1:03

Marissa -- 25:56 (12:58 pace, -7 sec.)

Sanna -- 20:04 (10:02 pace, +1 sec.) day's best pacer

*Dustin -- 22:17 (11:08 pace, -3:09) term's most improved at -1:09

Jianguo -- 1.8 miles in 21:07 (11:44 pace, -3:09)

TODAY'S 4.0 MILES

(same info as above)

*Jacob -- 32:19 (8:05 pace, -5 sec.) term's 3rd most improved at -43 sec.

Sara -- 32:19 (8:05 pace, +2 sec.) day's 2nd best pacer

LESSON 16: 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 15

Today you ran your fastest of the term. This isn't anyone's favorite way to start a day, but I wanted to show you one last time how fast the rest breaks allow you to go.

Monday's run will be your longest in class this term: two or four miles. Separately I emailed the class quiz. Answers (for those taking this class for credit) are due back by next Friday.

TODAY'S 4 X QUARTER-MILE (400 METERS)

(with total time for one mile and comparison to last week's half-mile intervals; target was to go faster)

Jason -- 8:48 (-1:31) day's most improved, earning extra credit

Linfeng -- 7:47 (-37 sec.)

Marissa -- ran untimed

Dustin -- 10:26 (-23 sec.)

Huimin -- 8:48 (-46 sec.) day's 3rd most improved

Jianguo -- 7:47 (-54 sec.) day's 2nd most improved

Yidi -- 10:26 (-15 sec.)

TODAY'S 4 X HALF-MILE (800 METERS)

(with total time for two miles, per-mile pace and comparison to your last week's one-mile intervals; target was to go faster)

Jasmine -- 15:00 (7:30 pace, -12 sec. per mile)

Jacob -- 14:30 (7:15 pace, =)

Sara -- 13:34 (6:47 pace, no target)

LESSON 15: EATING WELL

Sports nutrition is a big topic whose surface we can barely scratch here. Start by realizing that the rules good eating and drinking for runners are about the same as for everyone else. The areas of special interest to you: (a) weighing too much; each extra pound translates to slower times and greater efforts; (b) eating too much, or the wrong items, too close to running time; eat lightly, at least an hour before training and two hours before a race; (c) drinking too little before, during and after runs; chronic dehydration can slow any run and can be dangerous in hot weather.

Class 14

A goal of mine in this class is to introduce you to the many and varied places to run on or near campus. I've tried to send you a different street or path (if only slightly different) each day this summer.

I've also shown you many different types of running. Friday's will be your second (and last) day of interval training. This time the runs will be 4 x 400 meters or 4 x 800 meters with rest breaks between. You'll alternate laps with a teammate, to be assigned tomorrow.

TODAY'S EASY HALF-HOUR

(everyone went about 30 minutes, with no exact distances, times or paces recorded; target was to stay relaxed and to recover between harder Wednesday and Friday runs)

Brianna

Jason

Jasmine

Linfeng

Challace

Jacob

Sara

Dustin

Jianguo

Yidi

LESSON 14: LOOKING GOOD

Running form is as individual as a fingerprint and is too inborn to change very much. But you can become a more efficient runner with practice and minor modifications in form. Run upright, not with a pronounced forward lean. Look toward the horizon, not at your feet. Run faster by increasing your stride turnover, not by overreaching with each stride. Uphill running: Shorten and lower the stride, and drive more with the arms while keeping the effort relatively constant instead of trying to hold a steady pace. Downhill running: Let gravity work for you by leaning slightly forward, and bend more than usual at the knees to cushion shock.

Class 13

This was meant to be a relatively relaxed run. It also tested your pacing skills -- in this case how steadily you could go. I don't show those differences here, except to say that Jasmine came closest to even pace.

Thursday will bring the easy half-hour, giving you a recovery break between today's run and Friday's interval training.

TODAY'S 1.3 MILES

(with per-mile pace and comparison to your last long run here; target was to match the pace for this shorter distance; if you went faster, it's okay to ease down on a similar run next Wednesday)

Brianna -- 16:27 (12:39 pace, -1:17 per mile)

Linfeng -- 14:51 (11:25 pace, -1:16)

Challace -- 18:17 (14:04 pace, +1:58)

Sanna -- 11:24 (8:46 pace, -1:15)

Dustin -- 16:43 (12:52 pace, -1:25)

Huimin -- 19:43 (15:10 pace, +45 sec.)

Jianguo -- 11:43 (9:00 pace, -5:53)

Yidi -- 20:59 (16:08 pace, +43 sec.)

TODAY'S 2.6 MILES

(same info as above)

Jasmine -- 22:22 (8:36 pace, -23 sec.)

Jacob -- 21:10 (8:08 pace, -2 sec.) best pacer, earning extra credit

Sara -- 21:07 (8:07 pace, +4 sec.) 2nd best pacer

LESSON 13: DRESSING DOWN

When discussing running clothing, we’re really talking about the weather: how to find protection from it and comfort in it at the extremes of temperature and precipitation. Observe the 20-degree rule, which states that during a run the temperature will feel 20 degrees F. warmer than it is. Dress for a warmer day than the temperature shows, or dress in layers that can be discarded as you warm up. Choose fabrics that don’t soak up sweat – or rain. On truly cold days cover the hands and ears, and you’ll feel warmer all over. Wear a cap with a brim to protect from sun and rain, or to keep headlights from blinding you.

Class 12

If you walk on these easy days, make it more than a stroll. Go at a brisk pace with good mechanics.  The posture, arm action and step cadence practices of Good Form Running also apply to fitness walking.

Wednesday's run will be the same distance that you ran the first day of class: either 1.2 or 2.4 miles. We'll use the route that was blocked then: around all the turf fields for about one kilometer (.6 mile) per lap.

TODAY'S EASY HALF-HOUR

(everyone went about 30 minutes, with no exact times, distances or paces recorded; target was to stay relaxed, whether this meant walking, mixing walking and running, or running easily)

Brianna

Jason

Haley

Jasmine

Linfeng

Challace

Jacob

Marissa

Dustin

Huimin

Jianguo

Yidi

LESSON 12: CHOOSING SHOES

This is the only big and recurring equipment expense. Spend wisely by buying well-made shoes of a major brand. (The most available and reliable are, alphabetically, Adidas, Asics, Brooks, New Balance and Nike.) Search out a model that fits you properly and is right for your foot type, body build and running amount-pace-surface. If in doubt about what your right shoe choice should be, shop at a running specialty store employing expert advisers. Even the best shoes have a limited lifespan. Plan to replace them after about 500 miles of wear.

Class 11

Our entire 5K class (all three students) ran races on Independence Day. Teammates Jasmine, Jacob and Sara represented us well.

After today's long run, one step up in distance remains. You will peak next Monday at two or four miles.

Tomorrow will bring the usual easy half-hour.

TODAY'S 1.75 MILES

(with per-mile pace, based on GPS reading of 1.74, and comparison to your last long run here; target was to match that pace for this longer distance)

Brianna -- 24:16 (13:56 pace, +14 sec. per mile)

Jason -- 24:33 (14:06 pace, no target)

Haley --  18:00 (10:20 pace, -1:52)

Linfeng -- 22:04 (12:41 pace, -1:52)

Challace -- 21:05 (12:06 pace, -8 sec.)

Sanna -- 17:27 (10:01 pace, -1:34)

Dustin -- 24:52 (14:17 pace, no target)

Huimin -- 25:06 (14:25 pace, -8 sec.) 

Yidi -- 25:06 (14:25 pace, -15 sec.)

TODAY'S 3.5 MILES

(with per-mile pace, based on GPS reading of 3.53, and comparison to your last long run here; target was to match that pace for this longer distance)

Jasmine -- 31:49 (8:59 pace, =) best pacer, earning extra credit; after 5K race on Saturday at 8:25

Jacob -- 28:50 (8:10 pace, -50 sec. per mile); after 5K race on Saturday at 8:54, including long stop for a train

Sara -- 28:27 (8:03 pace, +3 sec.) 2nd best pacer; after 10K race at 8:41 in 21-mile run on Saturday

LESSON 11: GETTING SICK

Take illness symptoms as seriously as those of injury. But instead of using pain as a guide, substitute the words fever and fatigue. The most common ailments are the flu and colds. Never, ever run with the flu’s fever. Don’t just rest while feverish but take an additional day off for each day of the illness, or you risk serious complications. Colds are more mundane – and more common. They usually pass through you in about a week. Rest during the “coming-on” stage (usually the first two to four days). Then run easily (slowly enough not to cause heavy coughing and nose-throat irritation) during the “coming-out” stage.

Class 9 (no 10)

That's it for this week. Enjoy your extra day off, and stay safe wherever the holiday weekend takes you. Good running to our people in Saturday's races.

Distances on Monday will bump up to 1.75 and 3.5 miles.

TODAY'S EASY HALF-HOUR

(everyone went about 30 minutes, with no exact times or distances recorded; plan was to walk, walk-run or run easily to recover from Wednesday's run)

Brianna

Jason

Jasmine

Linfeng

Jacob

Marissa

Sara

Dustin

Huimin

Jianguo

Yidi

LESSON 9: ROAD HAZARDS

The biggest threat that a runner faces, by far, is the car. Traffic zips within arm’s length. A moment’s attention lapse from either you or the driver can bring disaster – for you, not the well-armored driver. The best way to defuse this risk is to avoid the roads. But this greatly limits your running options, especially in hours of darkness and a seasons of foul weather. When using the roads, follow the rules that your mother taught you by age seven: stay off the busiest streets, look both ways before crossing, face the traffic (by running on the left), and run when and where you can see and be seen. Run as if every car is a lethal weapon, which it can be.

LESSON 10: GETTING HURT

Runners get hurt. We rarely hurt ourselves in the sudden, traumatic ways skiers and linebackers do, but the injury rates run high. Most of our injuries are self-inflicted – from running too far, too fast, too soon or too often (and sometimes on surfaces or in shoes not right for us). Prevention is usually as simple as adjusting our routine. Immediate treatment seldom requires total rest, but only a change in activity. Use pain as your guide. If you can’t run steadily without pain, mix walking and running. If you can’t run-walk, simply walk. If you can’t walk, bicycle. If you can’t bike, swim. As you recover, climb back up this exercise ladder.

Class 8

See what a different a rest break can make? It allows you to go faster without the running feeling any harder. It also can allow you to go farther than you could while running nonstop.

Thursday you'll ease into the long holiday weekend with a relaxed half-hour walk or run.

TODAY'S 2 X HALF-MILE INTERVALS

(with total time for one mile and comparison to last week's nonstop mile; target was to go faster, which everyone who ran last Friday did today)

Brianna -- 11:05 (no target)

Jason -- 10:17 (-1:10)

Haley -- 8:52 (no target)

Linfeng -- 8:20 (-3:53) day's most improved, earning extra credit

Challace -- 9:46 (no target)

Marissa -- 10:39 (-1:28)

Sanna -- 7:46 (-37 sec.)

Dustin -- 10:49 (-1:43)

Huimin -- 9:34 (-3:10) day's 3rd most improved

Jianguo -- 8:41 (-3:47) day's 2nd most improved

Yidi -- 10:41 (-2:03) 

TODAY'S 2 X ONE-MILE INTERVALS

(with total time for two miles, per-mile pace and comparison to last week's nonstop two-mile; target was to go faster, which everyone who ran last Friday did today)

Jasmine -- 15:24 (7:42 pace -32 sec. per mile)

Jacob -- 14:30 (7:15 pace, -23 sec.)

LESSON 8: GOING PLACES

The two basic raw materials of a running routine are time and space. And the two main reasons given for not running? “I don’t have time for it,” and, “I don’t have anywhere to do it.” Let’s dissect those excuses. You can run well on a half-hour every other day. That’s the time you could not spend watching a sitcom rerun. As for places, anywhere that’s safely walkable is also runable. Off-road is better than in traffic, soft surfaces are better than hard, but any choice is better than staying home. Make the time to run from periods you’d otherwise waste, and find the places that start right outside your door. The body doesn’t care when or where you run, only that you do it.