Spring 5K-II & 10K Class

PERU 332 & 341 (CRN 36524 & CRN 34712) for spring 2017; 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 (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 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, 4/4 – intro & long 2 or 4 miles

Thursday, 4/6 – test 1 or 2 miles

Tuesday, 4/11 – long 2.25 or 4.5 miles
Thursday, 4/13 – slow/fast 16 or 32 minutes

Tuesday, 4/18 – long 2.5 or 5 miles
Thursday, 4/20 – fast 2 x half-mile or 2 x mile

Tuesday, 4/25 – long 2.75 or 5.5 miles

Thursday, 4/27 – slow/fast 2 or 4 miles

Tuesday, 5/2 – long 3 or 6 miles

Thursday, 5/4 – fast 4 x quarter-mile or 4 x half-mile

Tuesday, 5/9 – long 3.25 or 6.5 miles

Thursday, 5/11 – test 2 or 4 miles

Tuesday, 5/16 – fast 3 x one-third-mile or 3 x two-thirds

Thursday, 5/18 – long 3.5 or 7 miles

Tuesday, 5/23 – fast 1 or 2 miles

Thursday, 5/25 – long 4 or 8 miles

Tuesday, 5/30 – long 30 or 60 minutes

Thursday, 6/1 – easy 2 or 4 miles

Tuesday, 6/6 – test 5K or 10K

Thursday, 6/8 – quiz due; even-pace 24 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)

As this class ends, I thank you for your loyalty. For the second winter in a row, NO ONE dropped after the first day (which you’ll recall was the most wintery all term).

Class is finished, but I hope your running continues. If I see you in a future class, in a weekend training group, at a race, or simply on the streets and trails of town, I’ll consider this term a success.

Now that we’re done here, I won’t suddenly forget you. Feel free to contact me anytime with running questions or concerns.

TODAY’S EASY HALF-HOUR

(participants listed here, with no distances or times recorded; purpose was to relax, recover and enjoy this last day together)

Erik B.

Amina D.

Daniel

Leticia

Aninah K.

Scott

Katie

Eleanor

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.

Class 19

Today, for the first and only time all term, everyone ran the namesake distance of this class. Five kilometers the most popular road-race length and the entry point into long racing for most runners.

Thursday’s final run together will be 30 minutes, paced easily or even walked if you wish. This is to recover from today’s test.

If you owe me a quiz (as a for-credit student and in my class for the first time this term), please email your answers by Thursday noon. I need to submit grades on Friday.

TODAY’S 5K TEST

(with per-mile pace for 3.1 miles and comparison to your last long run here; target was to go faster; * = faster than first week’s test; ! = faster than midterm test; if you didn’t time yourself out at stoplights, I deducted the average pause time of 1:00 from your result)

! Erik B. – 26:22 (8:30 pace, -38 sec.)

! Leah – 16:17 (8:32s, +2 sec.)

Amina D. – 35:01 (11:17s, +39 sec.)

Houston – 22:56 (7:23s, -30 sec.)

Tori – 23:58 (7:44s, -36 sec.)

Bella – 26:12 (8:27s, -51 sec.) day’s 2^nd most improved, tie

*! Daniel – 24:53 (8:01s, -27 sec.)

Leticia – 28:40 (9:14s, +33 sec.)

Aminah K. – 35:01 (11:17s, +30 sec.)

*! Scott – 22:25 (7:14s, -13 sec.)

James S. – 26:22 (8:30s, -2:07) day’s most improved, earning extra credit

! Eric S. – 20:18 (6:32s, -51 sec.) day’s 2^nd most improved, tie

! Eleanor – 3.2 miles in 31:13 (9:45s, +18 sec.)

LESSON 19: EVEN PACING

Talking about even-pace running is easier than running it – or calculating it. The problem is that races in the U.S. combine two measurement systems. While most events are run at metric distances, such as 5K and 10K, splits are often given at MILE points and pace is usually computed in PER-MILE terms. So you need calculate metric-to-mile and vice versa. Even-paced running is most efficient, and slightly negative splits (faster second half) are preferable to “positives.” The two halves of a race are best run within a few seconds per mile of equal time, plus or minus. In a 45-minute 10K race, for instance, plan to run the first 5K in a few seconds either side of 22:30.

Class 18

We’re into the home stretch here. The only challenging run remaining is the 5K test for all next Tuesday. After a good warmup, you will run to the EWEB Plaza (big office complex on the river) and back – with stop time at Franklin lights deducted.

Today’s run had you tapering the training by going about half of the Tuesday distance at a relaxed pace – which was back to the distance where you started in week one. The “strides” at the end reminded your legs of what they’ll be asked to do in the 5K test.

Today I emailed the class quiz. Complete it and get the answers back to me by next Thursday – IF you are here for credit and are taking this class from me for the first time.

This Sunday, training begins for the Eugene Half-Marathon with a five-mile run. We meet at the Eugene Running Company in Oakway Center. The usual $50 fee for this training is waived for my UO students.

TODAY’S EASY 2.0 MILES

(with per-mile pace and comparison to your last long run here; target was that pace for this much shorter distance, to freshen up for Tuesday’s test)

Leah – 16:29 (8:14 pace, -16 sec. per mile)

Olivia – 18:18 (9:09s, -9 sec.)

Amina D. – 20:10 (10:05s, -33 sec.)

Joey – ran untimed

Leticia – 17:14 (8:37s, -4 sec.) best pacer, earning extra credit

Aminah K. – 20:57 (10:28s, -19 sec.)

Katie – 18:51 (9:25s, -1:21)

James S. – 19:48 (9:54s, -2:00)

Eric S. – 13:42 (6:51s, -32 sec.)

TODAY’S EASY 2.8 MILES

(same info as above)

Erik B. – 25:06 (8:58s, -10 sec.)

Houston – 21:28 (7:40s, -13 sec.)

Daniel – 23:28 (8:25s, -5 sec.) 2^nd best pacer

Scott – 21:10 (7:34s, +7 sec.) 3^rd best pacer

Eleanor – 28:28 (10:10s, +43 sec.) 

LESSON 18: RACE PACE

Even if you’ve done everything right in training, you can cancel all that good with as little as one wrong move on race day. The first and worst bad move is leaving the starting line too quickly. Crowd hysteria and your own raging nervous system conspire to send you into the race as if fired from a cannon. Try to work against the forces of the crowd and your natural desires. Keep your head while runners around you are losing theirs. Pull back the mental reins at a time when the voices inside are shouting, “Faster!” Be cautious in your early pacing, erring on the side of too-slow rather than too-fast. Hold something in reserve for the late kilometers. This is where you reward yourself for your early caution, by passing instead of being passed.

Class 17

You’re almost there. A week from today you’ll all run this class’s namesake distance – a 5K test.

Thursday's run will take you back to the first day of class, when the opening distances were two and three miles. They should seem easier now than they were then, as you taper the training for the test.

TODAY’S 4 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; if you didn’t time yourself out at stoplights, you probably ran faster than listed here)

Erik B. – 37:00 (9:08 pace, +25 sec. per mile)

Amina D. – 43:05 (10:38s, +6 sec.) 2^nd best pacer

Bella – 39:02 (9:38s, +20 sec.)

Joey – ran untimed

Leticia – 35:14 (8:41s, -1:33)

Aminah K. – 43:43 (10:47s, -4 sec.) best pacer, earning extra credit

*Katie – 43:35 (10:46s, +41 sec.)

TODAY’S 5 MILES

(same info as above)

*Scott – 37:42 (7:27s, -33 sec.)

Eric S. – 37:24 (7:23s, +13 sec.)

Eleanor – 47:51 (9:27s, -29 sec.)

LESSON 17: EQUAL TIMES

You can predict fairly accurately what you’ll run for a certain distance without having run it recently. You can base the prediction on races at different distances. Pace obviously slows as racing distance grows, and speeds up as it shrinks. But how much of a slowdown or speedup is normal? A good rule of thumb is a five-percent slowdown as the distance doubles, or that much faster pace as the distance drops by half. Multiply or divide by 2.1 to predict your time for double or half the distance. For instance, a 22:00 5K equates to about 46:00 for 10K.

Class 16

This run was the best test of how you’ve done as a runner since week one. You took the same warmup today, then ran the same distance on the same route. Even the weather was the similar both days (minus lingering snow the first time).

Tuesday’s distances will peak for the term at four and five miles. This run will take you to the river path.

TODAY’S ONE-MILE RETEST

(with comparison to your first week’s mile; target was to go faster, which everyone did)

Erik B. – 7:15 (-19 sec.)

James B. – 6:10 (-23 sec.)

Leah – 7:31 (-13 sec.)

Olivia – 7:33 (-45 sec.)

Houston – 6:06 (no target)

Tori – 6:49 (-19 sec.)

Bella – 6:59 (-19 sec.)

Joey – 9:55 (-37 sec.)

Daniel – 6:30 (-1:36) term’s most improved, earning a prize

Leticia – 7:27 (-25 sec.)

Aminah K. – 8:48 (-1:10)

Scott – 6:10 (-1:11) term’s 3^rd most improved

Katie – 8:58 (-1:20) term’s 2^nd most improved

Eric S. – 5:52 (-34 sec.)

Eleanor – 7:52 (-59 sec. vs. earlier 2-mile time)

LESSON 16: 10K TRAINING

The 10K program resembles the one for 5K (Lesson 15), but the distances naturally go up for a race twice as long. Again mix over-and-unders – fast runs below the 10K distance (totaling two to three fast miles, not counting warmup, cooldown and recovery intervals, running the fast portion at 10K race pace or slightly faster) and long ones above it (seven to nine miles, at least one minute per mile slower than race pace. Average about a half-hour, at a relaxed pace, for each of the three or four easy runs per week. By slightly modifying this plan, you can run races at two other popular distances – 8K (or five miles) and 12K (about 7½ miles).