Class 13

You runners are tough. On our coldest day so far, attendance was perfect for this term.

On Thursday we'll meet again at the practice track for the final set of intervals: 4 x quarter-mile or 4 x half-mile.

TODAY'S 3.5 MILES

(with per-mile pace, based on GPS reading of 3.47, and comparison to your last long run here; target was to match that pace for this longer distance)

Teja -- 22:23 (6:26 pace, -23 sec. per mile)

Dameri -- 35:45 (10:18s, +13 sec.) day's 2nd best pacer

Eleanor -- 48:00 (13:50s, -15 sec.)

Juan -- 32:24 (9:20s, -32 sec.)

TODAY'S 7.0 MILES

(with per-mile pace, based on GPS reading of 6.94, and comparison to your last long run here; target was to match that pace for this longer distance)

Erica -- 56:17 (8:06s, -2:46)

Sara -- 1:00:39 (8:44s, -24 sec.)

Joe -- 57:52 (8:20s, -1:26)
Anna -- 48:21 (6:58s, -42 sec.)

Owen -- 51:09 (7:22s, +5 sec.) day's best pacer, extra credit

LESSON 13: EXTRA EXERCISES

Running is a specialized activity, working mainly the legs in straight-ahead movement. If you’re seeking more complete fitness, you need to supplement the runs with other exercises. These strengthen the muscles that running neglects, and stretch those that running tightens. The older you are and the more years you’ve run, the greater the tightness and imbalance become – unless you take corrective action. Give attention to strengthening the upper body, and to stretching the legs. Add a few minutes of extra exercise – after the run when these exercises do the most good or take the least energy away from your main activity.