Fall 5K/10K Class

PERU 332 & 341 (CRN 16380 & CRN 16381) for fall 2016; Tuesday and Thursday; 9:00 to 9:50 for 5K, 9:00 to 10:40 for 10K.

LEARNING OUTCOMES: (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; (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.

INSTRUCTOR: Joe Henderson. E-mail: jhender@uoregon.edu (or joesrunteam@gmail.com). “Office”: day’s run site, about 15 minutes before and after each class. Class reports appear on www.uorunclass.blogspot.com. You’re also invited to join the Facebook group “Joe’s Team Runners,” and read his reports at www.uorunclass.blogspot.com.

LOCATIONS: Meet in the Rec Center classroom 87, near the pool, on first day only. All other days, meet outside near the Rec’s east entrance, unless told otherwise. We run outdoors except when weather conditions (snow-ice, heavy rain, high wind) might create hazards. However, class always meets unless entire university is closed. 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.

EQUIPMENT:  Running requires minimal equipment. Most important are shoes designed for running and a digital watch with a stopwatch feature. Dress for the activity and the day’s weather. Running starts the first day, so come to that class prepared for activity following a brief introductory talk. P.E. department policy dictates that you don’t listen to a music player while the instructor is talking and that you do wear a shirt.

RUNS:  The classes meet only twice a week, but you’re wise to run at least one more day each week on your own. This not only meets the accepted minimum requirement of three sessions a week for improving fitness, but also starts establishing a habit of independent running. Our Tuesday run builds up your distance, increasing by about 10 percent per week and nearly doubling in length during the term. Our Thursday run improves your speed, with a series of short-distance tests to measure progress. These include “races” (among yourselves) in the first, fifth and 10^th weeks. Recommended additional runs are no longer than that Tuesday’s distance, at a relaxed pace.

TESTS: Each run tests your endurance or speed. You run to improve yourself from one run to the next. 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. A brief lesson, containing answers to the quiz, is posted after each run, along with the day’s results.

SCHEDULE: Classes begin promptly at 9:00, at turf fields unless announced otherwise. Please arrive on time, to hear the day’s instructions and to avoid starting the run alone. Most of class time is then spent warming up, running and cooling down. Wait to leave until the last runner at your distance finishes. You self-report your results to the instructor, for reporting to you later that day on the class blog.

Shorter run is for 5K training, longer for 10K. Students registered for the 5K class may take the longer run, but those signed up for 10K can’t drop to the shorter distance. Weather conditions might alter a day’s run. Warmup running is included in the long runs, and you warm up separately for fast ones.

Day/Date – Scheduled Run

Tuesday, 9/27 – intro & long 2 or 4 miles

Thursday, 9/29 – test 1 or 2 miles

Tuesday, 10/4 – long 2.25 or 4.5 miles

Thursday, 10/6 – fast 2 x half-mile or 2 x mile

Tuesday, 10/11 – long 2.5 or 5 miles

Thursday, 10/13 – slow/fast 16 or 32 minutes

Tuesday, 10/18 – long 2.75 or 5.5 miles

Thursday, 10/20 – fast 3 x one-third-mile or 3 x two-thirds

Tuesday, 10/25 – long 3 or 6 miles

Thursday, 10/27 – test 2 or 4 miles

Tuesday, 11/1– long 3.25 or 6.5 miles

Thursday, 11/3 – slow/fast 2 or 4 miles

Tuesday, 11/8 – long 3.5 or 7 miles

Thursday, 11/10 – fast 4 x quarter-mile or 4 x half-mile

Tuesday, 11/15 – long 3.75 or 7.5 miles

Thursday, 11/17 – long 4 or 8 miles

Tuesday, 11/22 – fast 1 or 2 miles

Thursday, 11/24 – no class; Thanksgiving holiday

Tuesday, 11/29 – test 5K or 10K

Thursday, 12/1 – quiz due; slow/fast 30 minutes for all

ATTENDANCE: Department policy is firm and clear on this matter. You’re allowed no more than four absences for any reason (including medical, family emergency or class conflict). If you are ill or injured, let the instructor know immediately so he can suggest alternate activity or possible treatment. If your medical condition becomes chronic and you miss too many runs, he will urge you to withdraw from class to avoid receiving a no-pass. Certain types of runs and races may earn you extra credit, erasing an absence. Ask the instructor what qualifies for a bonus this term.

GRADES: This is a pass/no-pass class. Grading is based on these three criteria, set by the department: (a) skill – 60% (60 possible points for participation in scheduled runs); (b) knowledge – 20% (20 possible points for the written quiz); (c) affective – 20% (20 possible points for regular attendance, honest effort and positive attitude toward fellow runners and the instructor). A passing grade is 70% or higher, or 70 points of a possible 100. If you show up and put in good efforts, you’ll pass. If you run regularly, you’ll get better at running. If you don’t, you won’t.

Class 20 (and last)

Thanks to all of you who trusted me with your training this summer: Megan, Brianna (who was here today for an easy half-hour), Jiaqi, Asilia, Vadim, Kate, Becky, Jie, Nathaniel and Guangyu.

This class has ended, but that doesn’t mean I will suddenly forget you. I hope to  see some of you in a future class (I teach the combined 5K/10K during the regular school year), in a Sunday training group (which trains year-round for half-marathons and marathons), at a race (held almost every weekend locally), or on the streets and trails of town (always available). Feel free to contact me anytime with running questions or concerns.

LESSON 20: WINNING WAYS

A great beauty of running is that it gives everyone a chance to win. Winning isn’t automatic; you still have to work for success and risk failure. But unlike other sports there’s no need to beat an arbitrary standard (such as “par” or an opponent’s score). You measure yourself against your personal records. To the runner, a “PR” does not stand for public relations or an island in the Caribbean. It means “personal record,” and this PR may represent the greatest advance in the history of this sport. The invention of the digital stopwatch worn on the wrist turned everyone into a potential winner. Here was a personal and yet objective way to measure success and progress. It didn’t depend upon beating anyone, but only upon how the new numbers on the watch compared with the old ones.

Class 19

That does it for our scheduled runs for all. I hope you are satisfied with your progress this term. Even in four short weeks, you can advance as a runner.

The speed prize for the term goes to Guangyu, with Asilia second and Vadim third. Everyone improved today. 

Leaders in attendance: 1. Brianna (with no misses and three extra credits); 2. Vadim (with one miss); 3. Nathaniel (two misses and one extra credit).

Friday’s run or walk is optional. If you don’t need a makeup, you don’t need to come. But if you want to be there for one last easy day, I’ll be there to say hi and bye.

Remember, if you must take the quiz, get your answers to me by email no later than Friday class time. I’m submitting grades that day.

TODAY’S ONE-MILE TEST

(with comparison to first week’s test; target was to go faster)

Brianna — 11:09 (-35 sec.)

Asilia — 12:28 (-58 sec.)

Kate — 11:59 (-5 sec.)

Jie — 9:37 (-18 sec.)

Guangyu — 11:14 (-1:18)

TODAY’S TWO-MILE TEST

(with per-mile pace and comparison to first week’s test; target was to go faster)

Megan — 16:04 (8:02 pace, no target)

Vadim — 15:50 (7:55s, -41 sec. per mile)

Becky — 20:18 (10:09s, -12 sec.)

Nathaniel — 16:04 (8:02s, -32 sec.)

LESSON 19: BIG DAYS

Most runs need to be easy. This is true whether you’re a beginning racer or an elite athlete. (Of course, the definition of “easy” varies hugely for these groups; easy for the elite would be impossible for the beginner.) Training for the distance and pace of races, and actually running these events, is a prescription item, best taken in proper, well-spaced doses. New racers are wise to limit themselves to one big day a week. On this day, run longer than normal (as long as the longest race distance but at a slower pace) or faster than normal on this day (as fast as the fastest race pace but for a shorter distance), or go to the starting line in a race (combining full distance at full pace). Experienced racers can put a long run AND a fast run into the same week, but don’t want to squeeze both of these PLUS a race into one week.

Class 18

Today you returned to where you started. Same distance on the turf fields, with no separate warmup. It should have felt shorter (and easier) now than it did at first. 

Thursday’s run will retest you at one or two miles. Here you can compare yourself with the time you ran the first week. Now you’ll run a single lap, which can make the run seem to go quicker no matter what the watch might say.

TODAY’S 1.25 MILES

(with per-mile pace and comparison to your last long run here; target was to go no faster than that pace for this shorter distance, to taper for Thursday's test)

Brianna – 15:40 (12:32 pace, -48 sec. per mile)

Asilia – 16:23 (13:06s, -52 sec.)

Kate – 17:35 (14:04s, +1:43)

Jie – 18:50 (15:04s, -15 sec.)

Guangyu – 18:50 (15:04s, -8 sec.) best pacer, earning extra credit

TODAY’S 2.5 MILES

(with per-mile pace and comparison to your last long run here; target was to go no faster than that pace for this shorter distance, to taper for Thursday's test)

Vadim – 21:58 (8:47s, -11 sec.)

Nathaniel – 24:18 (9:43s, +52 sec.)

LESSON 18: WHY RACE?

Running in races is not a requirement for calling yourself a runner. Running is easier and safer without this added effort. Racing is hard, and moderately risky – but also exciting, challenging and motivating as it pushes you farther and faster than you could go alone. The race itself puts you on the line – not just the starting line but at the red-line of your abilities, where you can push no harder without breaking. Racing puts your training and resolve to their final test. You don’t take this test alone but in the company of dozens, hundreds or even thousands of runners like yourself. You aren’t competing with them; you’re cooperating. The competition isn’t with others but with the distance, the course, the conditions and the voice inside that pleads with you to ease off. Everyone else in the race is tested the same ways. You push, pull and pace each other.

Class 17

Today I awarded the first of three term prizes, this one for improvement in the long run. Asilia and Vadim tied for first (by running 1:01 per mile faster than the first week). Brianna was the "bronze medalist" with a 38-second drop in pace.

For many of you, today was the last of these easy days this term. There’ll be another on Friday, but that one will serve a makeup day for anyone who needs it and an optional day for all others.

Wednesday’s run will take you back to where you started this class in distance: about 1.25 and 2.5 miles. Only now this qualifies as a “short” distance instead of the longest you could do.

TODAY’S EASY HALF-HOUR

(no exact times, distances or paces recorded; target was to recover from Monday’s run and refresh for Wednesday’s; participants listed here)

Megan

Brianna

Vadim

Kate

Nathaniel

LESSON 17: SUPPLEMENTAL SPORTS

You might not always be able to run... or might not always want to run... or might sometimes want to add activities to your running. Alternatives abound. You can bicycle, swim, “run” in water (wearing a flotation belt), cross-country ski, snowshoe or simply walk (one of the best but least appreciated options to running). In most of these activities, duplicate your running time to gain similar fitness benefits. If walking, double your usual running time.

Class 16

We’re into the final week. You’ll retest yourself at one or two miles on Thursday to see how much you’ve improved in these few weeks.

Tuesday will bring an easy half-hour. It’s important to take it really easily because the next two days in a row will be more challenging: a timed run of modest distance (1.25 or 2.5 miles) on Wednesday, then Thursday’s test.

TODAY’S 2.0 MILES

(with per-mile pace and comparison to your last long run here; target was to match that pace for this longer distance; * = faster than first week’s long run at half this distance)

Megan -- 20:11 (10:05s, +1:27)

*Brianna — 25:36 (12:48s, -31 sec.)

*Asilia — 25:55 (12:57s, -1:45)

Kate — 27:59 (13:59s, +42 sec.)

Jie — 30:39 (15:19s, +7 sec.) best pacer, earning extra credit

Guangyu — untimed

TODAY’S 4.0 MILES

(with per-mile pace and comparison to your last long run here; target was to match that pace for this longer distance; * = faster than first week’s long run at half this distance)

*Vadim – 31:52 (7:57s, -35 sec.) 

*Nathaniel – 34:20 (8:35s, -16 sec.)

LESSON 16: EXTRA EXERCISES

Running is a specialized activity, working mainly the legs in straight-ahead movement. If you’re seeking more complete fitness, you need to supplement the runs with other exercises. These strengthen the muscles that running neglects, and stretch those that running tightens. The older you are and the more years you’ve run, the greater the tightness and imbalance become – unless you take corrective action. Give attention to strengthening the upper body, and to stretching the legs. Add a few minutes of extra exercise – after the run when these exercises do the most good or take the least energy away from your main activity.

Class 15

You’ve now gone the fastest you’ll run all term. Interval training, with its recovery breaks, allowed you to do that.

Monday’s run was meant to be the summer’s longest. My error led the “shorter” one to exceed that distance last week, so it will drop DOWN to two miles this time. The longer one will reach its intended peak of four miles.

Today I emailed the class quiz. You need to complete it (by next Friday) only if you are taking this class from me for the first time AND for credit.

TODAY’S 4 X QUARTER-MILE INTERVALS

(with total time for one mile and comparison to your first week’s nonstop mile test; target was to go faster)

Brianna — 9:55 (1:49)

Jiaqi — 9:17 (no target)

Asilia — 11:24 (-2:02) most improved, earning extra credit

Jie — 8:18 (-1:37)

TODAY’S 4 X HALF-MILE INTERVALS

(with total time for two miles, per-mile pace and comparison to your first week’s nonstop two-mile test; target was to go faster)

Vadim — 13:54 (6:56 pace, -1:49 per mile)

Nathaniel — 13:33 (6:46s, -1:48)

LESSON 15: EATING WELL

Sports nutrition is a big topic whose surface we can barely scratch here. Start by realizing that the rules good eating and drinking for runners are about the same as for everyone else. The areas of special interest to you: (a) weighing too much; each extra pound translates to slower times and greater efforts; (b) eating too much, or the wrong items, too close to running time; eat lightly, at least an hour before training and two hours before a race; (c) drinking too little before, during and after runs; chronic dehydration can slow any run and can be dangerous in hot weather.

Class 14

With little more than a week to go here, you might wonder where to go next for group training. You’re lucky to live in Eugene, where these opportunities abound. The stores Eugene Running Company (Sunday, Monday, Tuesday), Run Hub (Wednesday) and Nike Running (also Wednesday) offer free runs each week – as does a speed-training group called The Flyers (Thursday).

Friday’s run here will be our second (and last) session of interval training. The distance will still add up to one or two miles, but the segments will be shorter – 4 x quarter-mile or 4 x half-mile. We'll be back at our spot on the turf fields.

TODAY’S EASY HALF-HOUR

(no exact times, distances or paces recorded; target was to recover from Wednesday’s run and refresh for Friday’s; participants listed here)

Megan

Brianna

Asilia

Vadim

Becky

Jie

Guangyu

LESSON 14: LOOKING GOOD

Running form is as individual as a fingerprint and is too inborn to change very much. But you can become a more efficient runner with practice and minor modifications in form. Run upright, not with a pronounced forward lean. Look toward the horizon, not at your feet. Run faster by increasing your stride turnover, not by overreaching with each stride. Uphill running: Shorten and lower the stride, and drive more with the arms while keeping the effort relatively constant instead of trying to hold a steady pace. Downhill running: Let gravity work for you by leaning slightly forward, and bend more than usual at the knees to cushion shock.

Class 13

Runs feel better when you finish faster than you started. This is called running “negative splits,” with a quicker second half than the first. Today’s run practiced that type of pacing.

It also was the only time all term when I gave a prize for finishing first at one distance or the other. Everyone had an equal chance of doing that, and the best negative split "won."

Thursday will bring another easy half-hour. Approach it the usual way, to recover from the last run and refresh for the next one.

TODAY’S SLOW/FAST “12 MINUTES”

(with actual time and comparison of first and second halves; target was to run finish under 12:00)

Brianna – 9:56 (-2:04 in 2nd half) 1st to finish, earning extra credit

Jiaqi – 14:07 (+2:07)

Kate – 10:12 (-1:48)

Jie – 10:43 (-1:17)

TODAY’S SLOW/FAST “24 MINUTES”

(with actual time and comparison of first and second halves; target was to finish under 24:00)

Megan – 20:51 (-3:09 in 2nd half)

Asilia --  24:30 (+30 sec.)

Becky – 22:30 (-1:30)

Nathaniel – 20:45 (-3:15) 1st to finish, earning extra credit

LESSON 13: DRESSING DOWN

When discussing running clothing, we’re really talking about the weather: how to find protection from it and comfort in it at the extremes of temperature and precipitation. Observe the 20-degree rule, which states that during a run the temperature will feel 20 degrees warmer than it is. Dress for a warmer day than the temperature shows, or dress in layers that can be discarded as you warm up. Choose fabrics that don’t soak up sweat – or rain. On truly cold days cover the hands and ears, and you’ll feel warmer all over. Wear a cap with a brim to protect from sun and rain, or to keep headlights from blinding you.

Class 12

Taking it easy was extra-important today because Monday's run was extra-hard. You needed to back down the effort even more than usual, given the added distance I made most of you run yesterday.

Wednesday’s run will be another pacing exercise, going out for either six or 12 minutes. This time you’ll try to go faster on the second half than the first, finishing under 12 or 24 minutes.

TODAY’S EASY HALF-HOUR

(no exact times, distances and paces recorded; target was to recover from Monday’s run and refresh for Wednesday’s; participants listed here)

Megan

Brianna

Jiaqi

Vadim

Kate

Becky

Jie

Nathaniel

Guangyu

LESSON 12: CHOOSING SHOES

This is the only big and recurring equipment expense. Spend wisely by buying well-made shoes of a major brand. (The most available and reliable are, alphabetically, Adidas, Asics, Brooks, New Balance and Nike.) Search out a model that fits you properly and is right for your foot type, body build and running amount-pace-surface. If in doubt about what your right shoe choice should be, shop at a running specialty store employing expert advisers. Even the best shoes have a limited lifespan. Plan to replace them after about 500 miles of wear.

Class 11

My mistake! Blame it on post-travel letdown or too many confusing numbers, but I misstated the shorter-distance’s turnaround point today. It wasn’t “2.75.” Not seeing that one at 2.5, you kept looking for it… then not finding it, you turned back at 2.25. The result was a half-mile added to the scheduled distance. As an apology, I’m giving extra credit to everyone who went farther than intended today.

Keep an eye on your absences as we enter the second half of this class. You’re allowed four. Speaking of attendance, this was the first time this term when that was perfect. Thank you.

Tuesday will bring another easy half-hour day. Meet as we did today, at the 15^th Avenue gate to the turf fields. This avoids conflicts with the lacrosse camp, which continues there through Thursday.

TODAY’S 2.25 MILES

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

Brianna – 29:59 (13:19 pace, -41 sec. per mile) extra credit

Asilia – 33:05 (14:42s, +44 sec.) extra credit

Kate – 29:54 (13:17s, +56 sec.) extra credit

Jie – 34:14 (15:12s, no target) extra credit

Guangyu – 34:14 (15:12s, +1:12) extra credit

TODAY’S 3.5 MILES

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

Megan – 30:15 (8:38s, -24 sec.) day’s best pacer

Jiaqi – 43:47 (12:30s, +59 sec.) extra credit

Vadim – 29:49 (8:31s, -1:25)

Becky – 38:53 (11:06s, +25 sec.)

Nathaniel – 31:00 (8:51s, -1:05)

LESSON 11: GETTING SICK

Take illness symptoms as seriously as those of injury. But instead of using pain as a guide, substitute the words fever and fatigue. The most common ailments are the flu and colds. Never, ever run with the flu’s fever. Don’t just rest while feverish but take an additional day off for each day of the illness, or you risk serious complications. Colds are more mundane – and more common. They usually pass through you in about a week. Rest during the “coming-on” stage (usually the first two to four days). Then run easily (slowly enough not to cause heavy coughing and nose-throat irritation) during the “coming-out” stage.