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.
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