Class 12

All of you who posted times today did what I'd hoped: run much faster than your Tuesday long-run pace. That was your test, and you all passed it.

Tuesday's distances will be 3.5 and 7.0 miles. Meet near the Rec Center entrance.

TODAY'S "2-MILE" TEST

(actual distance 1.9 miles, or about 3 kilometers, with per-mile pace and comparison to your last long run here; target was to go faster; * = faster than first weeks one-mile test)

*Erica -- 14:00 (7:22 pace, -3:30 per mile) most improved, extra credit

Teja -- 11:25 (6:00s, -49 sec.)

Anna -- untimed

Eleanor -- 23:07 (12:10s, -1:55) 3rd most improved

Juan -- 14:48 (7:47s, -2:05) 2nd most improved

TODAY'S "4-MILE" TEST

(actual distance 3.8 miles, or about 4 kilometers, with per-mile pace and comparison to your last long run here; target was to go faster)

Sara -- 30:08 (7:55s, -1:13)

Joe -- 31:47 (8:22s, -1:24)

Owen -- 25:49 (6:47s, -30 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.