Class 8

We’re entering a heat wave. I could have sent you on a shady route, but thought you needed the soft surface more after two straight days on the streets.

Thursday I’ll introduce you to interval training, which divides a run into segments with a rest break between. This allows you to run faster without overall effort feeling harder.  You’ll run either two half-miles or two one-miles.

Thanks to Keith McConnell for dropping by today. He’ll teach in my absence on Friday.

TODAY’S EVEN-PACE 1.25 MILES

(with total time and comparison of first-half and second-half times; this was a pacing exercise, so the target was to come close to equal halves)

Brianna – 16:02 (7:46 & 8:16 for +30 sec. in 2^nd half)

Kate – 17:01 (8:24 & 8:37 for +13 sec.)

Jie – 14:45 (7:15 & 7:30 for +15 sec.)

Guangyu – 16:24 (7:53 & 8:31 for +38 sec.)

TODAY’S EVEN-PACE 2.5 MILES

(with total time and comparison of first-half and second-half mile pace; this was a pacing exercise, so the target was to come close to equal halves)

Megan – 21:52 (10:54 & 10:58 for +4 sec.) best pacer

Vadim – 21:24 (10:50 & 10:34 for -16 sec.)

Becky – 28:14 (14:12 & 14:02 for -10 sec.) 2^nd best pacer

LESSON 8: GOING PLACES

The two basic raw materials of a running routine are time and space. And the two main reasons given for not running? “I don’t have time for it,” and, “I don’t have anywhere to do it.” Let’s dissect those excuses. You can run well on a half-hour every other day. That’s the time you could not spend watching a sitcom rerun. As for places, anywhere that’s safely walkable is also runable. Off-road is better than in traffic, soft surfaces are better than hard, but any choice is better than staying home. Make the time to run from periods you’d otherwise waste, and find the places that start right outside your door. The body doesn’t care when or where you run, only that you do it.