Class 16

This was the last of your fast Thursdays. The route you ran today is the same one you’ll use for the 5K test – except you’ll circle it twice in week 10.

Tuesday’s run will be the longest for this class: four miles along the river path. Any of you wanting to train for the Eugene Half-Marathon can go a little farther, a little sooner: 4.9 miles, with my Sunday team (eight o’clock start from the Eugene Running Company).

TODAY’S FAST 2.5 KILOMETERS

(with per-mile pace for 1.55 miles and comparison to your last long run here; target was to go faster; * = faster pace than first week’s mile test)

Kamille – 17:07 (11:02 pace, -32 sec. per mile)

*Leily – 12:25 (8:00s, -1:10)

Bryce – 13:29 (8:41s, -21 sec.)

Alex D. – 12:59 (8:22s, -44 sec.)

Soren – untimed

*Amina – 15:44 (10:08s, -58 sec.)

*Tara – 11:55 (7:41s, -1:29) day’s 2^nd most improved

*Tanner – 13:30 (8:42s, -2:08) most improved, earning extra credit

Alex M. – 12:46 (8:14s, -8 sec.)

*Jessica – 15:09 (9:46s, -25 sec.)

*Miranda – 16:06 (10:23s, -54 sec.)

Becky – 14:05 (9:05s, -57 sec.)

Sugam – 15:38 (10:05s, -1:12) day’s 3^rd most improved

Anthony – 11:48 (7:36s, -2 sec.)

Max – 10:45 (6:56s, -1:04)

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

You went to the most popular running path in town town, even if you didn’t take the most direct route getting there. One more small step up in distance remains here. You’ll peak next week at four miles.

Thursday’s run will be a preview of the last week’s 5K test course – but at only half the distance, one fast lap (1.55 miles) instead of two.

Registration is underway now for spring term. Note that students in my combined 5K/10K class who want to save money and don’t need the credit can either: (1) register for 5K and run with the 10K group, or (2) sign up for noncredit – for 5K at lower price – the first week of classes.

I repeat an offer made the first week: If you want to train for the Eugene Half-Marathon (May 1^st), you can join my Sunday training group at no cost. We start this weekend with a five-mile run, from the Eugene Running Company.

TODAY’S 3.8 MILES

(with per-mile pace and comparison to your last long run here; target was to match that pace for this longer distance; you might have run faster than listed here if you took an unplanned detour)

Leily –  34:52 (9:10 pace, +48 sec. per mile)

Bryce – 34:23 (9:02s, -3 sec.) day’s 2^nd best pacer

Alex D. – 34:37 (9:06s, +15 sec.)

Amina – 42:15 (11:06s, +30 sec.)

Soren – untimed

Michael – 27:16 (7:10s, +52 sec.)

Tara – 34:52 (9:10s, +48 sec.)

Tanner – untimed

Alex M. – 35:36 (8:22s, =) day’s best pacer, earning extra credit

Jessica – 5K race on Saturday at 11:37 pace

Miranda – 42:54 (11:17s, -19 sec.)

Becky – 38:11 (10:02s, -13 sec.)

Sugam – 42:15 (11:17s, +1:33)

Anthony – untimed

Max – 30:26 (8:00s, +26 sec.)

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

On some days, when half or fewer of the students run, I give extra credit for all who do. This was one of those days.

Tuesday's run will be 3.75 miles. Registration for spring class will begin on Monday. Mine will be combine 5K and 10K training, at 9 o'clock on Tuesday-Thursday.

TODAY'S 4 X ONE-THIRD-MILE INTERVALS

(with total time for 1.33 miles, per-mile pace and comparison to your midterm nonstop two-mile test; target was to go faster)

Kamille -- 13:02 (9:49 pace, -57 sec. per mile)

Alex D. -- 9:53 (7:25s, -42 sec.)

Soren -- untimed

Amina -- 10:54 (8:11s, -1:29) day's most improved

Michael -- 7:05 (5:19s, -56 sec. vs. 1st week's mile test)

Tara -- 8:55 (6:43s, -1:04 vs. 1st week's mile test)

Jessica -- 11:24 (8:34s, -1:28) day's 2nd most improved

Miranda -- 12:49 (9:38s, -1:11)

Anthony -- 8:43 (6:33s, -51 sec. vs. 1st week's mile test)

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

After today, only two longer runs remain for this term. Your distance will peak two weeks from now, at four miles.

Thursday’s run will be your third and final set of intervals. You’ll also run the shortest distance all term (for each segment), which means it probably also will be your fastest run: 4 x one-third-mile as a relay team, alternating laps with your teammate.

TODAY’S 3.5 MILES

(with per-mile pace and comparison to your longest previous here; target was to match that pace for this longer distance; if you didn’t time yourself, your probably ran faster than listed here because of stops at Franklin)

Kamille – 40:30 (11:34 pace, +24 sec. per mile)

Leily – 29:18 (8:22s, -22 sec.)

Bryce – 31:47 (9:05s, =) day's best pacer, earning extra credit

Alex D. – 31:00 (8:51s, +25 sec.)

Soren – untimed

Amina – 37:07 (10:36s, -4 sec.) day’s 2nd best pacer, tie

Michael – 22:05 (6:18s, -32 sec.)

Tara – 29:18 (8:22s, -4 sec.) day’s 2nd best pacer, tie

Tanner – untimed

Alex M. – 29:18 (8:22s, -1:31) after 5K race on Saturday

Jessica – 35:41 (10:11s, -45 sec.)

Miranda – 40:38 (11:36s, +12 sec.)

Becky – 35:54 (10:15s, +41 sec.)

Anthony – 26:46 (7:38s, +14 sec.)

Max – 26:31 (7:34s, +20 sec.)

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

Your training is working. Look back to early January, when the first week of class ended with a one-mile test. Many of you can now run faster for twice that distance. Amina, Miranda and Jessica have improved most by that standard.

Tuesday's run will increase to 3.5 miles. This will take you to the riverside path.

TODAY'S TWO-MILE TEST

(with per-mile pace and comparison to your last long run here; target was to better that pace; * = faster than the first week's mile test)

Kamille -- untimed today; ran about 20 min. in recent Army test

*Leily -- 16:00 (8:00 pace, -44 sec. per mile)

Bryce -- 16:41 (8:20s, =)

*Alex D. -- 16:14 (8:07s, -19 sec.)

*Amina -- 19:21 (9:40s, -1:00) day's 2nd most improved

Tanner -- untimed

Alex M. -- 17:12 (8:36s, -1:17) most improved, earning extra credit

*Jessica -- 20:05 (10:02s, -54 sec.) day's 3rd most improved

*Miranda -- 21:38 (10:49s, -35 sec.)

Sugam -- 23:20 (11:40s, +1:56)

Anthony -- untimed today; ran 14:46 in recent Army test

Max -- 14:20 (7:10s, -4 sec.)

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

Heading into the term's second half, nearly all of your are going faster now than you went the first week when the distance was much shorter. I hope this feels no harder now.

Thursday's run will be the two-mile test. We'll keep it on soft surfaces -- all turf fields plus a half-lap on the track, repeated three times. The softer target will be to beat your latest long-run pace; the harder one will to beat your first week's test pace for twice the original distance. 

TODAY'S 3.25 MILES

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

Kamille -- 36:16 (11:10 pace, -20 sec. per mile)

Leily -- 28:23 (8:44s, -19 sec.)

Bryce -- 2.8 miles in 23:20 (8:20s, -45 sec.)

Alex D. -- 27:26 (8:26s, -46 sec.)

Amina -- 34:40 (10:40s, -12 sec.)

Michael -- 2.8 miles in 19:09 (6:50s, +8 sec.) 3rd best pacer

Tara -- 27:26 (8:26s, -18 sec.)

Tanner -- untimed

Jessica -- 35:34 (10:56s, +6 sec.) 2nd best pacer

Miranda -- 37:05 (11:24s, -1 sec.) best pacer, earning extra credit

Becky -- 31:05 (9:34s, -32 sec.)

Sugam -- 31:39 (9:44s, -1:36)

Anthony -- 24:04 (7:24s, -1:01)

Max -- 23:30 (7:14s, -33 sec.)

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.

Class 10

That fast run today brought you to the halfway point in class. Remaining are the climb toward four miles on long days... and one more set of intervals plus, another slow-fast run (three miles) and two tests (two miles and 5K) on fast days.

Tuesday's distance will advance to 3.3 miles. This will be the "town" course that takes you toward the Amazon Trail on 24th Avenue.

TODAY'S 3 X HALF-MILE INTERVALS

(with total time for 1.5 miles and comparison to your first nonstop mile test; target was to go faster, which everyone did; if you didn't time yourself, I either subtracted your time from your teammate's or divided the team time into equal halves)

Bryce -- 11:00 (7:20 pace, -58 sec.)

Alex D. -- 10:50 (7:13s, -57 sec.)

Soren -- 9:40 (6:26s, no target)

Amina -- 12:29 (8:19s, -1:59) day's 2nd most improved, tie

Michael -- 7:38 (5:05s, -1:10)

Tara -- 9:40 (6:26s, -1:19)

Tanner -- untimed

Alex M. -- 10:50 (7:13s, -37 sec.)

Jessica -- 12:40 (8:26s, -2:04) day's most improved, earning extra credit

Miranda -- 14:10 (9:26s, -1:59) day's 2nd most improved, tie

Becky -- 11:56 (7:57s, -1:06)

Anthony -- 9:39 (6:26s, -58 sec.)

LESSON 10: 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

Today's distance matched the class name: 5K. That's 3.1 miles, the entry point for most runners into long-distance racing. It's also the most popular event in organized road running.

On Thursday we'll try again to pick up the interval training missed last week. This will be 3 x half-mile with a rest break between fast segments. You'll run this as a two-person relay, with a teammate about equal to you in pace.

TODAY'S 5 KILOMETERS

(with per-mile pace for 3.1 miles and comparison to your last long run here; target was to match that pace for this longer distance)

Kamille -- untimed

Leily -- 28:05 (9:03 pace, +19 sec. per mile)

Bryce -- 28:10 (9:05s, +31 sec.)

Alex D. -- 28:34 (9:12s, +35 sec.)

Soren -- untimed

Amina -- 33:43 (10:52s, +50 sec.)

Michael -- 20:50 (6:42s, -1:03)

Tanner -- 33:37 (10:50s, +44 sec.)

Alex M. -- 30:41 (9:53s, +2 sec.) best pacer, tie; earning extra credit

Jessica -- 33:36 (10:50s, +36 sec.)

Miranda -- 35:26 (11:25s, -2 sec.) best pacer, tie; earning extra credit

Becky -- 31:22 (10:06s, +21 sec.)

Sugam -- 32:03 (10:20s, +52 sec.)

LESSON 9: 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.