Class 2

Today's run was the first of our three tests (a term I prefer to "races") this term. Others will be two or four miles, and 5K or 10K.

Let your result today help set your pace on Tuesday. If it was less than -1:00 compared to your first long run's pace, you can ease down your effort in the next class. If more than -1:00, you can go faster without hurting.

Tuesday's distances will be 2.25 and 4.5 miles, through neighborhoods south of campus. Meet at our now-standard spot near the east entrance of the Rec Center.

TODAY'S ONE-MILE TEST

(with comparison to Tuesday's two-mile pace, *or four-mile; target was to go faster for this shorter distance)

Bryce -- 8:03 (-10 sec.)

Peter -- 7:05 (-1:30*)

Alex -- 7:59 (-32 sec.)

Zach -- 7:06 (-1:34*) day's 3rd most improved

Amina -- 11:46 (+59 sec.*)

Alyssa -- 8:32 (-13 sec.)

Elliot -- 9:38 (+15 sec.)

Mickey -- 6:33 (-1:17)

Ashlen -- 10:48 (+41 sec.)

Jianzhong -- 8:57 (-2:09) day's most improved, earning extra credit

Zidi -- 8:04 (-1:40*) day's 2nd most improved

TODAY'S TWO-MILE TEST

(with per-mile pace and comparison to Tuesday's four-mile pace; target was to go faster)

Lyanne -- 23:39 (11:49 pace, +5 sec. per mile)

Matt -- 12:21 (6:10s, -31 sec.)

Doug -- 18:37 (9:18s, -29 sec.)

Dillon -- 14:14 (7:07s, -10 sec.)

Lauren O. -- 19:26 (9:43s, -4 sec.)

Miranda -- 22:57 (11:28s, +21 sec.)

Becky -- 19:26 (9:43s, -4 sec.)

Tyler -- 12:43 (6:21s, -15 sec.)

Austin -- 12:12 (6:06s, -28 sec.)

Anna -- 15:07 (7:33s, -23 sec.)

Lauren W. -- about 17:00 (8:30s, =)

LESSON 2: WINNING WAYS

A great beauty of running is that it gives everyone a chance to win. Winning isn’t automatic; you still have to work for success and risk failure. But unlike other sports there’s no need to beat an arbitrary standard (such as “par” or an opponent’s score). You measure yourself against your personal records. To the runner, a “PR” does not stand for public relations or an island in the Caribbean. It means “personal record,” and this PR may represent the greatest advance in the history of this sport. The invention of the digital stopwatch worn on the wrist turned everyone into a potential winner. Here was a personal and yet objective way to measure success and progress. It didn’t depend upon beating anyone, but only upon how the new numbers on the watch compared with the old ones.

Class 1

Welcome to this combined class. A reminder that 5K runners can always step up to the longer of the two distances, as several of you did today. If you made that choice, I ask that you also take the longer of the two tests on Thursday.

You'll take a full and separate warmup that day, then test yourself at either one or two miles. The idea is to see how much faster you can go than you did today. Meet outdoors, at our now-standard spot near the east entrance to the Rec Center.

Starting now, I post a mini-lesson on running each day. This will be the basis of the quiz at term's end.

TODAY'S 2 MILES

(with per-mile pace; target was to stay relaxed, running at a pace much slower than you could race a similar distance; if you didn't pause your watch at stoplights, you probably ran faster than listed here)

Bryce -- 16:27 (8:13 pace)
Alex -- 17:03 (8:31s)
Alyssa -- 17:30 (8:45s)
Elliot -- 18:46 (9:23s)
Sugam -- 22:00 (11:00s)
Mickey -- 15:41 (7:50s)
Ashlen -- 20:15 (10:07s)
Jianzhong -- 22:12 (11:06s)

TODAY'S 4 MILES

(with per-mile pace; target was to stay relaxed, running at a pace much slower than you could race a similar distance; if you didn't pause your watch at stoplights, you probably ran faster than listed here)

Peter -- 34:20 (8:35 pace)
Lyanne -- 46:55 (11:44s)
Zach -- 34:40 (8:40s)
Matt -- 26:47 (6:41s)
Amina -- 43:10 (10:47s)
Doug -- 39:09 (9:47s)
Jordan -- 38:57 (9:44s)
Dillon -- 29:09 (7:17s)
Lauren O. -- 39:09 (9:47s)
Miranda -- 44:29 (11:07s)
Becky -- 39:09 (9:47s)
Tyler -- 26:26 (6:36s)
Austin -- 26:15 (6:34s)
Anna -- 31:43 (7:56s)
Zidi -- 38:58 (9:44s)
Lauren W. -- 34:00 (8:30s)

LESSON 1: WHY RACE?

Running in races is not a requirement for calling yourself a runner. Running is easier and safer without this added effort. Racing is hard, and moderately risky – but also exciting, challenging and motivating as it pushes you farther and faster than you could go alone. The race itself puts you on the line – not just the starting line but at the red-line of your abilities, where you can push no harder without breaking. Racing puts your training and resolve to their final test. You don’t take this test alone but in the company of dozens, hundreds or even thousands of runners like yourself. You aren’t competing with them; you’re cooperating. The competition isn’t with others but with the distance, the course, the conditions and the voice inside that pleads with you to ease off. Everyone else in the race is tested the same ways. You push, pull and pace each other.

Spring 5K/10K Class

PERU 332 & 341 (CRN 34800 & 34801) for spring 2016; Tuesday and Thursday; 9:00 to 9:50 for 5K, 9:00 to 10:40 for 10K.

LEARNING OUTCOMES: (1) introduce you to many types of running and many places to run; (2) increase your distance; (3) improve your pace; (4) avoid or minimize injuries; (5) make running a lasting habit.

REQUIREMENTS: (1) attend 16 or more of the 20 scheduled class sessions; (2) inform the instructor if you are ill or injured and can’t attend class; (4) perform modified activity, assigned and supervised by the instructor, if you have a minor ailment; (5) pass the class quiz, your only written assignment here.

INSTRUCTOR: Joe Henderson. E-mail: jhender@uoregon.edu (or joesrunteam@gmail.com). “Office”: day’s run site, about 15 minutes before and after each class. Class reports appear on www.uorunclass.blogspot.com. You’re also invited to join the Facebook group “Joe’s Team Runners,” and read his reports at www.uorunclass.blogspot.com.

LOCATIONS: Meet in the Rec Center classroom 87, near the pool, on first day only. All other days, meet outside near the Rec’s east entrance, unless told otherwise. We run outdoors except when weather conditions (snow-ice, heavy rain, high wind) might create hazards. However, class always meets unless entire university is closed. A restroom is available at our meeting spot. If you leave belongings in the covered area there, security can’t be guaranteed. Putting at least your valuables in a nearby day-use locker is strongly recommended.

EQUIPMENT:  Running requires minimal equipment. Most important are shoes designed for running and a digital watch with a stopwatch feature. Dress for the activity and the day’s weather. Running starts the first day, so come to that class prepared for activity following a brief introductory talk. P.E. department policy dictates that you don’t listen to a music player while the instructor is talking and that you do wear a shirt.

RUNS:  The classes meet only twice a week, but you’re wise to run at least one more day each week on your own. This not only meets the accepted minimum requirement of three sessions a week for improving fitness, but also starts establishing a habit of independent running. Our Tuesday run builds up your distance, increasing by about 10 percent per week and nearly doubling in length during the term. Our Thursday run improves your speed, with a series of short-distance tests to measure progress. These include “races” (among yourselves) in the first, fifth and 10^th weeks. Recommended additional runs are no longer than that Tuesday’s distance, at a relaxed pace.

TESTS: Each run tests your endurance or speed. You run to improve yourself from one run to the next. In addition you take a written quiz at the end of the term to see how well you have absorbed the lessons that every runner should know. A brief lesson, containing answers to the quiz, is posted after each run, along with the day’s results.

SCHEDULE: Classes begin promptly at 9:00, at turf fields unless announced otherwise. Please arrive on time, to hear the day’s instructions and to avoid starting the run alone. Most of class time is then spent warming up, running and cooling down. Wait to leave until the last runner at your distance finishes. You self-report your results to the instructor, for reporting to you later that day on the class blog.

Shorter run is for 5K training, longer for 10K. Students registered for the 5K class may take the longer run, but those signed up for 10K can’t drop to the shorter distance. Weather conditions might alter a day’s run. Warmup running is included in the long runs, and you warm up separately for fast ones.

Day/Date – Scheduled Run

Tuesday, 3/29 -- intro & long 2 or 4 miles
Thursday, 3/31 -- test 1 or 2 miles

Tuesday, 4/5 – long 2.25 or 4.5 miles

Thursday, 4/7 – fast 2 x half-mile or 2 x mile

Tuesday, 4/12 – long 2.5 or 5 miles

Thursday, 4/14 – slow/fast 16 or 32 minutes

Tuesday, 4/19 – long 2.75 or 5.5 miles

Thursday, 4/21 – fast 3 x one-third-mile or 3 x two-thirds

Tuesday, 4/26 – long 3 or 6 miles

Thursday, 4/28 – test 2 or 4 miles

Tuesday, 5/3 – long 3.25 or 6.5 miles

Thursday, 5/5 – slow/fast 2 or 4 miles

Tuesday, 5/10 – long 3.5 or 7 miles

Thursday, 5/12 – fast 4 x quarter-mile or 4 x half-mile

Tuesday, 5/17 – long 3.75 or 7.5 miles

Thursday, 5/19 – fast 1 or 2 miles

Tuesday, 5/24– long 4 or 8 miles

Thursday, 5/26 – easy 2 or 4 miles

Tuesday, 5/31 – test 5K or 10K

Thursday, 6/2 – quiz due; slow/fast 24 minutes for all

ATTENDANCE: Department policy is firm and clear on this matter. You’re allowed no more than four absences for any reason (including medical, family emergency or class conflict). If you are ill or injured, let the instructor know immediately so he can suggest alternate activity or possible treatment. If your medical condition becomes chronic and you miss too many runs, he will urge you to withdraw from class to avoid receiving a no-pass. Certain types of runs and races may earn you extra credit, erasing an absence. Ask the instructor what qualifies for a bonus this term.

GRADES: This is a pass/no-pass class. Grading is based on these three criteria, set by the department: (a) skill – 60% (60 possible points for participation in scheduled runs); (b) knowledge – 20% (20 possible points for the written quiz); (c) affective – 20% (20 possible points for regular attendance, honest effort and positive attitude toward fellow runners and the instructor). A passing grade is 70% or higher, or 70 points of a possible 100. If you show up and put in good efforts, you’ll pass. If you run regularly, you’ll get better at running. If you don’t, you won’t.

Class 20 & last

That’s it for this class. Winter running is finished, but I won’t suddenly forget you. I’ll look for you in a future class or weekend training group, at a race, or on the streets and trails of town. Feel free to contact me with any running questions or concerns.

Yours was a special group of students. You signed up in adequate numbers (after these classes were cancelled last winter and fall for low registration), and you stayed. This was my first class ever, in 15 years of teaching, when no one dropped during the term. Thank you for all of this!

Three runners attended every class. With extra credits, Miranda claimed the attendance prize (at +4). Amina (+3) and Alex D. (+2) also ran all the days, even as both took this class for non-credit.

TODAY’S OPTIONAL 20 MINUTES

(no exact times taken or distances checked; target was to stay relaxed on this final day of class; everyone who ran received extra credit, with completed quiz counting as “attendance”)

Bryce

Alex D.

Soren

Amina

Miranda

Becky
Max

Class 19

The run finally lived up to the class title today. This 5K was a simulated race. I hope it will lead you to others that you’ll run for real.

Your quiz answers are due by Thursday (if you’re taking this class for credit and from me for the first time). You can email these, which are based on the mini-lessons posted here after each day’s run. The quiz counts as “attendance” on our final day. An easy run gives a makeup if needed, and otherwise is optional.

TODAY’S 5K TEST

(with per-mile pace for 3.1 and comparison to your last long run here; target was to go faster; + = faster than midterm two-mile test; * = faster than first week one-mile test)

Kamille – 38:18 (12:21 pace, +2:04 per mile)

Leily – 26:58 (8:42s, -16 sec.)

Bryce – 27:01 (8:42s, -17 sec.)

Alex D. – 26:23 (8:30s, -18 sec.)

*Amina – 30:46 (9:55s, -19 sec.) 3^rd most improved, tie

*Michael – 19:17 (6:12s, -11 sec.)

Tara – 26:56 (8:41s, -29 sec.) 2^nd most improved

Tanner – 29:00 (9:21s, +13 sec.)

Alex M. – untimed

Jessica – untimed

*Miranda – 34:14 (11:02s, +13 sec.)

Becky – 29:24 (9:29s, -18 sec.) after 6 miles on Sunday

+Sugam – 33:59 (10:58s, -19 sec.) 3^rd most improved, tie

Anthony – 26:56 (8:41s, +1:03)

+Max – 21:37 (6:58s, -1:02) most improved, earning extra credit

LESSON 19: EVEN PACING

Talking about even-pace running is easier than running it – or calculating it. The problem is that races in the U.S. combine two measurement systems. While most events are run at metric distances, such as 5K and 10K, splits are often given at MILE points and pace is usually computed in PER-MILE terms. So you need calculate metric-to-mile and vice versa. Even-paced running is most efficient, and slightly negative splits (faster second half) are preferable to “positives.” The two halves of a race are best run within a few seconds per mile of equal time, plus or minus. In a 45-minute 10K race, for instance, plan to run the first 5K in a few seconds either side of 22:30.

LESSON 20: RACE RECOVERY

One of the most important phases of a training program is also one of the most overlooked. This is what to do after the race. It doesn’t end at the finish line but continues with what you do – or don’t do – in the immediate and extended period afterward. How long recovery takes depends on the length of the last race. The longer it was, the longer the rebuilding period. One popular rule of thumb is to allow at least one easy day for every mile of the race (about a week after a 10K). One day per kilometer (or 10 days post-10K) might work even better if the race was especially tough. During this period take no really long runs, none very fast, and avoid further racing. Run easily.

Class 18

Almost done here, with only one tough run remaining. Tuesday's run will be your 5K test. After a full warmup, you'll run twice around the same course as last Thursday (all turf fields and 15th-University-18th-Agate-15th on streets).

Separately I sent you the class quiz. You're required to complete it (email answers are fine; in fact, preferred) if you are taking this class for credit and for the first time from me.

TODAY'S EASY TWO MILES

(with per-mile pace and comparison to your last long run here; target was to match that pace for this shorter distance)

Kamille -- 21:24 (10:42 pace, +25 sec. per mile)

Leily -- 16:48 (8:24s, -34 sec.)

Bryce -- 18:09 (9:04s, +5 sec.) day's 2nd best pacer

Alex D. -- 16:32 (8:16s, -32 sec.)

Soren -- untimed

Amina -- 21:07 (10:33s, +19 sec.)

Michael --12:35 (6:17s, -6 sec.) day's 3rd best pacer

Tara -- 16:28 (8:14s, -56 sec.)

Tanner -- 18:10 (9:05s, -3 sec.) best pacer, earning extra credit

Jessica -- untimed

Miranda -- 22:43 (11:21s, +32 sec.)

Becky -- 19:19 (9:39s, -17 sec.)

Sugam -- 21:17 (10:38s, -39 sec.)

Anthony -- Army 2M test in 14:05 (7:02s, -36 sec.)

Max -- 14:37 (7:18s, -42 sec.)

LESSON 18: RACE PACE

Even if you’ve done everything right in training, you can cancel all that good with as little as one wrong move on raceday. The first and worst bad move is leaving the starting line too quickly. Crowd hysteria and your own raging nervous system conspire to send you into the race as if fired from a cannon. Try to work against the forces of the crowd and your natural desires. Keep your head while runners around you are losing theirs. Pull back the mental reins at a time when the voices inside are shouting, “Faster!” Be cautious in your early pacing, erring on the side of too-slow rather than too-fast. Hold something in reserve for the late kilometers. This is where you reward yourself for your early caution, by passing instead of being passed.

Class 17

Your last run beside the river this term was also your longest in this class. You’ll step DOWN by almost a mile next Tuesday in the 5K test.

Thursday’s run will be a relaxed two miles. You started the term at this distance, which now seems shorter.

TODAY’S 4 MILES

(with per-mile pace and comparison to your last long run here; target was to match that pace for this longer distance; * = faster that first week’s long run of two miles)

*Kamille – 41:09 (10:17 pace, -1:17 per mile)

Leily – 35:52 (8:58s, -12 sec.)

Bryce – 35:56 (8:59s, -3 sec.) best pacer, earning extra credit

Alex D. – 35:15 (8:48s, -18 sec.)

Soren – untimed

*Amina – 40:56 (10:14s, -52 sec.)

*Michael – 25:33 (6:23s, -47 sec.)

*Tanner – 36:35 (9:08s, -1:42)

Jessica – 4.9 miles on Sunday, 54:22 (11:10s)

*Miranda – 43:17 (10:49s, -28 sec.)

*Becky – 39:47 (9:56s, -6 sec.) 2^nd best pacer, after 4.9M on Sunday

LESSON 17: EQUAL TIMES

You can predict fairly accurately what you’ll run for a certain distance without having run it recently. You can base the prediction on races at different distances. Pace obviously slows as racing distance grows, and speeds up as it shrinks. But how much of a slowdown or speedup is normal? A good rule of thumb is a five-percent slowdown as the distance doubles, or that much faster pace as the distance drops by half. Multiply or divide by 2.1 to predict your time for double or half the distance. For instance, a 22:00 5K equates to about 46:00 for 10K.