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.