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.