Class 14

Speaking as one who has lived here longer than any of you has lived anywhere, I can say this was a rare Oregon day. Near-freezing temperatures and rain don't often go together here, which is why we skipped the scheduled interval training. Keeping the run short and swift minimized your time out in these conditions.

Tuesday's run will be 3.75 and 7.5 miles. This will leave just one longer step up in distance. We'll try to pick up the final set of intervals next Thursday.

TODAY'S FAST ONE MILE

(with comparison to your last long-run pace here; target was to go faster for this shorter distance)

Teja -- 5:37 (-49 sec.) faster than first week's mile test

Dameri --  8:38 (-1:40) day's most improved

Juan -- 7:42 (-1:38) day's 2nd most improved

TODAY'S FAST TWO MILES

(with per-mile pace and comparison to your last long run here; target was to go faster for this shorter distance)

Sara -- 15:28 (7:44 pace, -1:00 per mile)

Joe -- 17:39 (8:49s, +29 sec.)

Owen -- 14:18 (7:09s, -13 sec.) 

LESSON 14: SUPPLEMENTAL SPORTS

You might not always be able to run... or might not always want to run... or might sometimes want to add activities to your running. Alternatives abound. You can bicycle, swim, “run” in water (wearing a flotation belt), cross-country ski, snowshoe or simply walk (one of the best but least appreciated options to running). In most of these activities, duplicate your running time to gain similar fitness benefits. If walking, double your usual running time.