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.