Class 10

Already we've passed the term's midpoint. In remaining weeks the Tuesday distance will keep climbing toward a peak of four or eight miles (next up: 3.25 or 6.5). Thursday runs will include three tests and a final set of intervals.

TODAY'S SLOW/FAST 2 MILES

(with total time, pace for each mile and comparison of the two; target was to finish faster, running negative splits)

Erica -- 18:23 (9:45 & 8:38 miles, -1:07 for 2nd half)

Teja -- 14:11 (8:24 & 5:47, -2:37) best speedup, for extra credit

Juan -- 18:27 (9:59 & 8:28, -1:31) 2nd best speedup

Eleanor -- 25:52 (12:49s & 13:03s, +14 sec.)

TODAY'S SLOW/FAST 4 MILES

(with total time, per-mile pace for each half and comparison of the two; target was to finish faster, running negative splits)

Sara -- 34:47 (9:10 per mile & 8:13s, -57 sec.)

Anna -- 30:30 (8:00s & 7:15s, -45 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.