Today we faced some Oregon weather reality for
the first time this term. We still held class, as we always do unless the whole
university is closed (which is extremely rare), and most of you came and ran. I
hope you're happier than you did it than if you hadn't.
This was the only time all term when I award a prize to the leader at each distance. That's because this type of run gives everyone an equal chance to finish first. The real purpose today was teaching you to push the pace in the latter stages of run, the closing mile or two in this case.
This was the only time all term when I award a prize to the leader at each distance. That's because this type of run gives everyone an equal chance to finish first. The real purpose today was teaching you to push the pace in the latter stages of run, the closing mile or two in this case.
Tuesday's run will step up to 2.75 or 5.5 miles.
This will take the route through the neighborhoods south of campus.
TODAY'S SLOW/FAST "16 MINUTES"
(with actual time and comparison of second half
with 1st; target was to finish under 16:00, or run a so-called "negative
split")
Peter -- 13:45 (-2:15 for 2nd half) 1st to
finish, earning extra credit
Alex -- 16:06 (+6 sec.)
Elliot -- 16:28 (+28 sec.)
Jessica -- 15:27 (-33 sec.) 2nd to finish
Zidi -- 15:45 (-15 sec.) 3rd to finish
TODAY'S SLOW/FAST "32 MINUTES"
(with actual time and comparison of 2nd half
with 1st; target was to finish under 32:00, or run a so-called "negative
split")
Lyanne -- 29:59 (-2:01 for 2nd half)
Matt -- 29:53 (-2:07)
Amina -- 31:12 (-48 sec.)
Michael -- 27:32 (-4:28) 1st to finish, earning extra credit
Michael -- 27:32 (-4:28) 1st to finish, earning extra credit
Doug -- 31:32 (-28 sec.)
Dillon -- 30:20 (-1:50)
Lauren O. -- 29:15 (-2:45)
Miranda -- 29:40 (-2:20)
Becky -- 31:16 (-44 sec.)
Austin -- 28:04 (-3:56) 2nd to finish
Anna -- 28:32 (-3:28) 3rd to finish
Lauren W. -- 31:06 (-54 sec.)
LESSON 6: GOING FASTER
A little bit of speed training goes a long way. In fact, a little bit is all you should do because, in excess, speed kills. Most runners can tolerate fast training that totals only about 10 percent of weekly mileage. This can come two major ways and one minor one. The first big way is as intervals – a training session of short, fast runs with recovery breaks between. The other main way to train for speed is the tempo run – at race pace or faster for a shorter distance. The smaller way to gain and maintain speed is with “strides” – ending the warmup by striding out for a hundred yards or so, one to five times, at the top speed that you would ever race. Strides also have value at the finish of a relaxed run, as a reminder to push at the end of a race.
A little bit of speed training goes a long way. In fact, a little bit is all you should do because, in excess, speed kills. Most runners can tolerate fast training that totals only about 10 percent of weekly mileage. This can come two major ways and one minor one. The first big way is as intervals – a training session of short, fast runs with recovery breaks between. The other main way to train for speed is the tempo run – at race pace or faster for a shorter distance. The smaller way to gain and maintain speed is with “strides” – ending the warmup by striding out for a hundred yards or so, one to five times, at the top speed that you would ever race. Strides also have value at the finish of a relaxed run, as a reminder to push at the end of a race.
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