Class 10

This brings us, already, to the halfway point for the class. The pattern that we’ve established in the first two weeks will continue for the final two – with runs of various types on Monday-Wednesday-Friday, and easy efforts on Tuesday-Thursday.

Thanks to Keith McConnell for filling in today. I’ll be back with you for Monday’s class.

Distances that day will be 1.75 and 3.5 miles. Cooler weather is forecast by then.

TODAY’S EASY HALF-HOUR

(no exact times, distance or paces recorded; target was to walk, run/walk or run as recovery from Thursday’s harder effort; participants listed here)

Megan

Brianna

Jiaqi

Asilia

Vadim

Becky

Nathaniel

LESSON 10: 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.