Class 15

This was your last trip this term to the Amazon Trail. Now that you’ve found it, I hope you’ll continue to use it – in the company of many Eugene runners at any hour.

Thursday’s run will take you back where you started the first week, with the same distance: one or two miles as a retest to see how much you have improved the past two months.

TODAY’S 3.7 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 stop time at lights, you problem ran faster than listed)

James B. – 30:46 (8:18 pace, +12 sec. per mile) 2^nd best pacer

Leah – 31:28 (8:30s, -2:40)

Olivia – 34:27 (9:18s, -26 sec.)

Amina D. – 38:59 (10;32s, -37 sec.)

Tori – 3:52 (8:20s, +26 sec.)

Bella – 34:27 (9:18s, +53 sec.)

Daniel – 31:20 (8:28s, -25 sec.)

Aminah K. – 40:11 (10:51s, -18 sec.)

Katie – 37:18 (10:05s, +27 sec.)

James – 44:03 (11:54s, +1:17)

YingYing – 40:11 (10:51s, -17 sec.) 3^rd best pacer

TODAY’S 4.7 MILES

(same info as above; I suspect that the first four times below might have been for a 4.3-mile course -- that is, taking the one-kilometer loop at Amazon instead of the one-mile)

Erik B. – 37:32 (7:59s, or 8:43s if 4.3 miles)

Houston – 33:54 (7:12s, or 7:53s if 4.3 miles)

Scott – 34:28 (7:20s, or 8:00s if 4.3 miles)

Eric S. – 30:50 (6:33s, or 7:10s if 4.3 miles)
Eleanor – 46:45 (9:56s, +8 sec.) best pacer, earning extra credit

LESSON 15: 5K TRAINING

You routinely run 5K and beyond in training. The quickest way to improve your race time, then, is by upping the pace one day a week for a distance well below 5K (one to two fast miles total, excluding warmup, cooldown and recovery intervals). Run at projected 5K or slightly faster, so you become familiar with that pace. On another day, extend the length of one weekly run to above the race distance (four to six miles). Run at least one minute per mile slower than race pace, to make the 5K seem shorter. The three to four easy-day runs each week average about a half-hour each at a relaxed pace.

Class 14

You know the end of this class is near when it’s time to register for spring classes. Mine will return to its more traditional time and format: nine o’clock Tuesday and Thursday, with a combination of 5K-II and 10K training. Spring is the most popular term for running.

Tuesday’s distances will be 3.7 and 4.7 miles, to the Amazon Trail and back.

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; if you didn’t time yourself, I split your team result in half)

Erik B. – 6:10 (-1:24) 3^rd most improved, tie

Leah – 7:48 (+4 sec.)

Olivia – 7:00 (-1:18)

Amina D. – 8:21 (-1:41) 2^nd most improved

Houston – 5:53 (no target)

Daniel – 7:00 (-1:06)

Leticia – 7:04 (-48 sec.)

Scott – 5:57 (-1:24) 3^rd most improved, tie

Katie – 8:21 (-1:57) most improved, earning extra credit

James S. – 7:04 (-52 sec.)

Eric S. – 5:57 (-59 sec.)

Eleanor – 7:48 (-1:03)

LESSON 14: 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 13

You’re getting up there in distance. Only a half-mile to go before you peak, at four or five miles, in this class. That means you’ll pay one more visit to the Amazon Trail and one to the riverside bike path.

Thursday’s run, weather willing, will be your final set of intervals. These will be your shortest (and probably fastest) of the term: 4 x quarter-mile or 4 x half-mile, as a relay team of two.

TODAY’S 3.5 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 pause your watch at stoplights, you probably ran faster than listed here)

James B. – ran untimed

Olivia – 34:05 (9:44 pace, -27 sec. per mile)

Amina D. – 39:03 (11:09s, +50 sec.)

Houston – 27:50 (7:57s, +14 sec.)

Bella – 29:29 (8:25s, -13 sec.)

Daniel – 31:05 (8:53s, +36 sec.)

Aminah K. – 39:03 (11:09s, -47 sec.)

Katie – 33:45 (9:38s, -1:32)

James S. – 37:10 (10:37s, +1:04)

YingYing – 38:58 (11:08s, +37 sec.)

TODAY’S 4.4 MILES

(same info as above)

Erik B. – 42:17 (9:23s, +9 sec.)

Scott – 35:07 (7:48s, +8 sec.) day’s 3^rd best pacer

Amanda – 34:48 (7:44s, -1 sec.) day’s best pacer

Eleanor – 43:49 (9:44s, -4 sec.) day’s 2^nd best pacer

LESSON 13: 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 12

If you tested yourself at two miles today, you’re working your way up to 5K the final week. If you ran that distance today, you’ll get a chance to better your time in week 10.

Tuesday’s run options will be 3.5 and 4.5 miles. You’ll return to the river paths, going to Autzen Stadium and back for the 3.5, and running a lap around the stadium for the 4.5.

TODAY’S 2-MILE TEST

(with per-mile pace and comparison to your last long run here; target was to go faster; * = faster than first week’s one-mile test; if you didn’t account for stop time at lights, I subtracted the average pause of one minute from the time read to you at the end)

James B. – 15:10 (7:35 pace, -31 sec. per mile)

Leah – 17:40 (8:50s, -2:20) day’s most improved, earning extra credit

Olivia – 18:00 (9:00s, -1:11) day’s 3^rd most improved

Amina D. – 20:09 (10:04s, -15 sec.)

Bella – 2.6 miles in 20:53 (8:02s, -36 sec.)

*Daniel – 16:05 (8:02s, -15 sec.)

Aminah K. – untimed

James S. – 15:57 (7:58s, -1:35) day’s 2^nd most improved

TODAY’S 5-KILOMETER TEST

(with per-mile pace and comparison to your last long run here; target was to go faster; if you didn’t account for stop time at lights, I subtracted the average pause of one minute from the time read to you at the end)

Erik B. – 27:21 (8:49s, -26 sec.)

Scott – 22:54 (7:23s, -17 sec.)

Katie – 33:16 (10:44s, -26 sec.)

Eric S. – 21:47 (7:01s, -39 sec.)

Eleanor – 30:21 (9:47s, -1 sec.)

LESSON 12: COOLING DOWN

When the run ends, resist the urge to stop suddenly. Instead, walk to cool down more gradually. If the warmup shifts gears between resting and hard running, the cooldown period is a necessary transition from racing to resting. Continued mild activity gradually slows down the revved-up metabolism, and also acts as a massage to gently work out the soreness and fatigue products generated by the earlier effort. The pattern and pace of recovery are set in the first few minutes after the running ends. Some advisers will tell you to run easily during the cooldown, but walking gives the same benefits with much less effort – and you’ve already run hard enough. After this walk is the best time for stretching exercises, which loosen the muscles that running has tightened.

Class 11

There! Now, after failed earlier tries to get you to the Amazon Trail, we succeeded this time. Distances varied there, depending on your turnaround point, but you all made it to the most-used running site in this city of runners.

Thursday’s run will take you back to where you started five weeks ago – with a nonstop, fast-all-the-way running test. Distances this time will be two miles (to river "2.5" milepost and back) and five kilometers (to EWEB Plaza and back).

TODAY’S SHORTER RUN

(with per-mile pace and comparison to your last long run here; target was to match that pace for this longer distance)

James B. – 3.4M in 27:42 (8:06 pace, +7 sec. per mile) 3^rd best pacer, tie

Olivia – 3.7M in 37:40 (10:11s, +18 sec.)

Bella – 28:30 (8:38s, +27 sec.)

Joey – 3.1M in 37:20 (11:04s, -7 sec.) 3^rd best pacer, tie

Leticia – 3.7M in 37:55 (10:14s, -6 sec.) day’s 2^nd best pacer

Aminah K. – 3.3M in 39:26 (11:56s, +1:10)

James S. – 3.3M in 31:31 (9:33s, -45 sec.)

YingYing – ran untimed

TODAY’S 4.3 MILES

(same info as above)

Erik B. – 4.0M in 37:00 (9:15s, =) best pacer, earning extra credit

Houston – 4.3M in 33:14 (7:43s, -1:03)

Scott – 4.3M in 32:59 (7:40s, -21 sec.)

Eric S. – 4.3M in 32:59 (7:40s, -15 sec.)

Eleanor – 4.3M in 42:11 (9:42s, +54 sec.) after 5K race on Saturday at 9:09s

LESSON 11: WARMING UP

Don’t confuse stretching with warmup. Stretching exercises don’t start you sweating or raise your heart rate. You warm up by moving – first by walking or running slowly, then by easing into the full pace of the day after a mile or so. Recommendation: Walk five minutes (about a quarter-mile, not counting this in your run distance or time), then start to run. Treat the first mile of running as your warmup, making it the slowest mile of the day. The faster you plan to run that day, the more you warm up. For relaxed runs simply blend the warmup period into longer runs by starting slower. On fast days warm up separately by running a mile to several miles – perhaps adding some “strides” at the day’s maximum pace, taken before speed training or racing. Strides prepare the legs and lungs for what you’re about to do.

Class 10

This was your final race simulation. Next time, you’ll get to run the whole distance fast.

Tuesday’s distances will be 3.3 and 4.2 miles. We’ll try again to reach the wood-chip Amazon Trail, the most popular running spot in Eugene.

TODAY’S SLOW/FAST 5K

(with total time for 3.1 miles and comparison of second-half pace per mile with first; target was to finish faster; * = faster than first week’s mile or two-mile test)

Erik B. – 26:30 (8:31s & 8:34s, +3 sec.)

Olivia – 27:36 (8:31s & 9:16s, +45 sec.)

Amina D. – 32:08 (10:30s & 10:14s, -16 sec.) 2^nd best speedup, tie

Bella – 24:02 (7:45s & 7:45s, = pace)

Joey – 1 mile in 10:27*

Daniel – 25:55 (8:23s & 8:20s, -3 sec.)

Aminah K. – 32:08 (10:30s & 10:14s, -16 sec.) 2^nd best speedup, tie

Scott – 23:09 (7:32s & 7:20s*, -12 sec.)

Jessica – 2+ miles in 20:01* (9:54s)

Katie – 32:38 (10:11s & 10:51s, -40 sec.)

James S. – 27:20 (9:02s & 8:32s, -30 sec.) best speedup, earning extra credit

Eric S. – 22:07 (6:52s & 7:24s, +32 sec.)

Eleanor – 30:39 (9:55s & 9:51s, -4 sec.)

LESSON 10: 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.

Class 9

I’ll get these course directions right eventually! Last week I cut the long run short for most of you; today I added distance to the shorter one by not clearly noting the turnaround point. Your distance in the results below is my best guess.

Thursday’s run will take you to the halfway point in this class. You’ll all run another simulated “5K” that day, except now you’ll run by distance instead of time. In those 3.1 miles, the target again being to run easily for the first half, then to go faster in the second half.

TODAY’S 3 MILES (or thereabouts)

(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 here)

Leah – 3.5 miles untimed

Olivia – 3.0M in 29:41 (9:53 pace, +2:02 per mile)

Amina D. – 3.5M in 36:07 (10:19s, -1:13)

Joey – 2.8M in 31:20 (11:11s, -32 sec.)

Leticia – 3.0M in 31:02 (10:20s, no target)

Katie – 3.0M in 33:32 (11:20s, +1:24)

James S. – 3.5M in 36:05 (10:18s, +1:24)

YingYing – 3.5M in 36:50 (10:31s, -15 sec.)

TODAY’S 4 MILES

(same info as above)

Erik B. – 37:00 (9:15s, +6 sec.) day’s 3^rd best pacer

Houston – 35:03 (8:46s, +58 sec.)

Miguel – 38:50 (9:42s, +1 sec.) day’s best pacer

Scott – 32:06 (8:01s, +4 sec.) day’s 2^nd best pacer

Jessica – 44:11 (11:02s, +36 sec.)

Eric S. – 31:42 (7:55s, +27 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.