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.