Summer Jog/Run & 5K Class

PERU 131 & 331, CRN 42234 & 42335. Summer Session 2, Monday through Friday, July 18^th to August 12^th, 9:00 to 9:50 A.M.

GOALS: (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, if registered for credit; (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.

LOCATIONS: Meet in Room 87 of the Rec Center (near pool on lower level) on first day only. All other days, meet outside on the turf field near the Rec’s east entrance. 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.

INSTRUCTOR: Joe Henderson, email jhender@uoregon.edu, text: 541-953-7179, class blog “uorunclass.blogspot.com” and Facebook page “Joe’s Team Runners.” His “office” is the day’s run site, before and after each class.

EQUIPMENT:  Running requires minimal equipment. Most important are shoes designed for running and a digital watch with a stopwatch feature (loaner watches available). Dress for the activity and the day’s weather. We run as scheduled except when weather conditions (such as extreme heat) might create hazards.

RUNS: The class meets five times a week. One of these runs builds up your distance, one improves your speed, and the other three are easy enough for recovery between the long and fast runs. On easy days, you have the option of taking walk breaks during the run or purely walking for the scheduled time periods. We inform you of weekend races and group runs in the area, which can count as makeups or extra credits.

TESTS: Each run tests your endurance or speed. You run to improve YOURSELF from week to week. 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. The day’s results, along with a brief lesson on running, are posted on the class blog after each class.

SCHEDULE: Classes begin promptly at nine o’clock with a description of the day’s session. The day’s main activity lasts 30 to 45 minutes (including warm-up and cool-down). Your results go into the class’s combined logbook and onto the blog. Shorter run below is for Jog/Run students, and longer for 5K.

Week 1:

Monday, 7/18 – intro; long 1.25 and 2.5 miles

Tuesday, 7/19 – easy 30 minutes

Wednesday, 7/20 – even-pace 12 & 24 minutes 

Thursday, 7/21 – easy 30 minutes

Friday, 7/22 – test 1 & 2 miles

Week 2:

Monday, 7/25 – long 1.5 & 3 miles

Tuesday, 7/26 – easy 30 minutes

Wednesday, 7/27– even-pace 1.25 & 2.5 miles

Thursday, 7/28 – fast 2 x half-mile & 2 x mile

Friday, 7/29 – easy 30 minutes (Joe is away)

Week 3:

Monday, 8/1 – long 1.75 & 3.5 miles

Tuesday, 8/2 – easy 30 minutes

Wednesday, 8/3 – slow/fast 12 & 24 minutes

Thursday, 8/4– easy 30 minutes

Friday, 8/5 – fast 4 x quarter-mile & 4 x half-mile

Week 4:

Monday, 8/8 – long 2 and 4 miles

Tuesday, 8/9 – easy 30 minutes

Wednesday, 8/10 – easy 1.25 & 2.5 miles

Thursday, 8/11 – test 1 & 2 miles

Friday, 8/12 – quiz due; easy 30 minutes

ATTENDANCE: Department policy allows for-credit students no more than four absences, FOR ANY REASON. If you are ill or injured, let the instructor know immediately so he can suggest alternate activity or possible treatment. Running an official race or an organized group training run counts as a makeup day.

GRADES: This is a pass/no-pass class. Grading for credit students is based on these three criteria, set by the department: Skill – 60% (60 possible points for effort and improvement in the 20 scheduled runs that count three points each); Knowledge – 20% (20 possible points for written quiz); Affective – 20% (20 possible points regular attendance and positive attitude). A passing grade is 70% or higher (70-plus points for a possible 100). If you show up and put in good efforts, you pass. If you run regularly, you get better at running. If you don’t, you don’t.

Class 20 (and last)

This ends the spring class, but I hope it isn’t the end of running for you. I judge your success, and mine as a teacher/coach, less by what you have done here than by what you KEEP doing. Nothing would please me more than to see you in a future class or half-marathon training group, at a race or just running the streets and trails of town.

My next classes: Summer , Jog-Run/5K (Monday through Friday at 9 o’clock, for four weeks starting July 18^th)… Fall, 5K/10K (Tuesday-Thursday at 9 o’clock).

I won’t suddenly forget you. Feel free to contact me if you have running questions or concerns.

TODAY’S EASY 30 MINUTES

(with no exact time, distance or pace recorded; target was to recover from Tuesday’s test; everyone who ran today earned extra credit; thank you for making this the highest number of students I've ever had attend the final, optional class)

Bryce

Peter

Alex

Zach

Matt – good luck in Sunday’s triathlon; also to Anna

Michael

Elliot

Blake

Doug

Lauren O.

Miranda

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.