Class 4

Notice how much difference the rest break makes. Everyone who ran last Thursday went much faster today -- and I hope without a great increase in effort. That's how interval training is supposed to work. It isn't everyone's (anyone's?) favorite way to start a day, but it will pay off later by making the longer runs seem easier.

Tuesday's distances are 2.5, 5.0 and 9.0 miles. Marathon and half training runs are available Saturday (from UO, same place our class starts) and Sunday (Eugene Running Company). Both start at 8:00. 

TODAY'S 2 X HALF-MILE

(with total time for one mile and comparison to your nonstop time last Thursday; target was to go faster; lesser target was to run equal or faster time for the second segment)

Andrew -- 6:31 (-59 sec.)

Lyanne -- 7:44 (-1:08) day's 2nd most improved

Joseph -- 7:05 (-1:07) day's 3rd most improved

Garrett -- 5:24 (-31 sec.)

Neal -- 5:27 (-38 sec.)

Leslie -- 7:13 (no target)

Spencer -- 5:31 (no target)

Tara -- 6:50 (-39 sec.)

Nicole -- 7:00 (-47 sec.)

Becky -- 8:26 (-53 sec.)

Eleanor -- 9:32 (no target)

Jerry -- 6:22 (-2:23) most improved, earning extra credit

TODAY'S 2 X MILE

(with total time for two miles, per-mile pace and comparison to your nonstop time last Thursday; target was to go faster; lesser target was to run equal or faster time for the second segment)

Michaela -- 11:50 (5:55 per mile) totaled 5 x mile at 6:02s

Lucas -- 11:08 (5:34s, -36 sec.)

Osbaldo -- 11:10 (5:35s, -36 sec.)

Brooke -- 15:44 (7:52s, -57 sec.)

Juan Carlos -- 7:02s, no target)

LESSON 4: BIG DAYS

Most runs need to be easy. This is true whether you’re a beginning racer or an elite athlete. (Of course, the definition of “easy” varies hugely for these groups; easy for the elite would be impossible for the beginner.) Training for the distance and pace of races, and actually running these events, is a prescription item, best taken in proper, well-spaced doses. New racers are wise to limit themselves to one big day a week. On this day, run longer than normal (as long as the longest race distance but at a slower pace) or faster than normal on this day (as fast as the fastest race pace but for a shorter distance), or go to the starting line in a race (combining full distance at full pace). Experienced racers can put a long run AND a fast run into the same week, but don’t want to squeeze both of these PLUS a race into one week.