Class 9

Today's route was the same (minus a few hundredths of a mile for "5K" and plus a few for "10K") as you'll run in the final week's test. We MIGHT be using the 15th Avenue entrance to the turf fields by then, but don't count on it! The latest delay will keep us outside that gate for three more weeks, at least.

Tomorrow afternoon I'm helping conduct the intramural cross-country run. Entry is free for students, signup starts at 3:30 at the cemetery steps, and the three-mile run begins at 4:00. Extra class credit goes to all of you who enter.

On Thursday we meet again at the practice track, 18th and Emerald. The run is either two or four miles, with the first half easy and the second harder.

TODAY'S 5 KILOMETERS

(with per-mile pace for 3.05 and comparison to your last long run here; target was to match that pace for this longer distance)

Erica -- 33:09 (10:52 pace, +1:39 per mile)

Teja -- 20:50 (6:49s, -35 sec.)

Eleanor -- 42:58 (14:05s, +1:53)

Juan -- 32:14 (10:34s, +1:19)

TODAY'S 10 KILOMETERS

(with per-mile pace for 6.25 and comparison to your last long run here; target was to match that pace for this longer distance)

Anna -- 46:23 (7:25s, +18 sec.) day's 2nd best pacer

Owen -- 45:30 (7:17s, -4 sec.) best pacer, earning extra credit

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.