Class 9

We’re into the fifth week already. This means Thursday will bring the “midterm” in which you’ll go twice the first week’s test distance – either two or four miles. (Today’s routes were the same ones you'll see again in the final week’s 5K and 10K tests.)

However, if you are racing this weekend, you can skip this test in favor of the bigger one you’re facing soon afterward. As always, you earn credit for these races – be they Eugene Half-Marathon, Wildflower Triathlon or Intramural track.

TODAY’S 3.1 MILES

(with per-mile pace and comparison to your last long run here; target was to match that pace for this longer distance; if you didn’t time yourself out at stoplights, you probably ran faster than listed here)

Bryce – 30:02 (9:41 pace, +9 sec. per mile) day’s 3^rd best pacer

Alex – 27:43 (8:56s, -22 sec.)

Alyssa – 28:00 (9:02s, +4 sec.) day’s best pacer, earning extra credit

Elliot – 34:00 (10:58s, -48 sec.)

Jessica – 36:00 (11:36s, no target) after hour run on Sunday

Becky – untimed, after hour run on Sunday

TODAY’S 6.2 MILES

(with per-mile pace and comparison to your last long run here; target was to match that pace for this longer distance; if you didn’t time yourself out at stoplights, you probably ran faster than listed here)

Peter – 51:51 (8:22s, +19 sec.)

Matt – 41:49 (6:44s, +7 sec.) day’s 2^nd best pacer

Amina – 1:14:59 (12:05s, +54 sec.)

Dillon – 47:00(7:35s, +29 sec.)

Lauren O. – 1:04:50 (10:27s, +41 sec.)

Miranda – 1:14:06 (11:57s, +21 sec.)

Tyler – 45:52 (7:23s, +35 sec.)

Anna – 53:06 (8:34s, -12 sec.)

Zidi – 1:01:16 (9:53s, +37 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.