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.