Today's rain reminds me to tell you an unwritten rule here: if I run (with my old legs and weak eyes, in the dark) that morning, you run. That is, weather conditions very rarely change our class plans.
A reminder that you can enter this Sunday's Run with the Duck 5K for free and get class credit. Same with the Intramural Cross-Country on October 29th.
Meet again Thursday in front of the Rec Center, then I'll point you to our running route. The run will be slow/fast by time, going out easily for eight or 16 minutes (roughly one or two miles), then pushing the pace on the way back.
TODAY'S 5.0 MILES
(with per-mile pace and comparison to your last long run here; target was to match that pace for this longer distance)
Erica -- 42:15 (8:27 pace, +10 sec.)
Sara -- 42:27 (8:29s, +10 sec.)
Anna -- 35:37 (7:07s, -20 sec.)
Owen -- 36:45 (7:21s, -25 sec.)
Eleanor -- untimed
Juan -- 46:15 (9:15s, -2 sec.) day's best pacer, earning extra credit
LESSON
5: GOING LONGER
Distance, unlike speed, is almost limitless. No matter what your level of talent, no matter how many years you have run, no matter how old your personal records are, the possibility of covering longer distances still exists. This helps explain the appeal of the marathon. First-year runners can take pride at finishing one in twice the time the leaders take to finish, and longtime runners can feel good about going the distance an hour slower than their PR. Not all runners can go faster, but just about anyone can run longer. It isn’t a matter of talent, but only of pacing, patience and persistence. However, you can’t take big leaps in distance all at once. The safe limit for progress is about 10 percent per week – for instance, no more than a half-mile added to the recent five-mile run.
Distance, unlike speed, is almost limitless. No matter what your level of talent, no matter how many years you have run, no matter how old your personal records are, the possibility of covering longer distances still exists. This helps explain the appeal of the marathon. First-year runners can take pride at finishing one in twice the time the leaders take to finish, and longtime runners can feel good about going the distance an hour slower than their PR. Not all runners can go faster, but just about anyone can run longer. It isn’t a matter of talent, but only of pacing, patience and persistence. However, you can’t take big leaps in distance all at once. The safe limit for progress is about 10 percent per week – for instance, no more than a half-mile added to the recent five-mile run.
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