Class 5

Welcome to winter-in-April. You might not have noticed, but the high hills had snow this morning. The chilly start to the day didn't stop your run -- or mine.

Someday I'll get this right! Today I failed at math for the "2.5-mile" run, sending most of you an extra point-five. No one complained.

On Thursday, for the only class all term, you will run by time instead of distance. I call it a "slow/fast run," as you go out for eight or 16 minutes easily, then come back harder. 

TODAY'S 3.0 MILES

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

Andrew -- 27:48 (9:10 pace, -33 sec. per mile)

Lyanne -- 27:21 (9:06s, -43 sec.)

Spencer -- 2.5 miles in 19:18 (7:43s, -1:19)

Tara -- 25:43 (8:34s, -1:14)

Becky -- 29:29 (9:49s, -1:31)

Jerry -- ran untimed

TODAY'S 5.0 MILES

(same info as above)

Michaela -- 36:55 (7:23s, -31 sec.) after 20 miles on weekend

Joseph -- 44:51 (8:58s, +5 sec.) day's 2nd best pacer

Osbaldo -- 35:17 (7:03s, -51 sec.) after 10 miles on Saturday

Isaac -- 35:45 (7:09s, +3 sec.) best pacer, earning extra credit

Joshua -- 40:29 (8:05s, +23 sec.)
Leslie -- 9 miles on Sunday

Brooke -- 48:18 (9:40s, -1:17)

Baylie -- 50:45 (10:09s, -1:24)

Juan -- 44:31 (8:54s, +6 sec.) 3rd best pacer; after 9 miles on Sunday

LESSON 5: GOING LONGER

Distance, unlike speed, is almost limitless. No matter what your level of talent, no matter how many years you have run, no matter how old your personal records are, the possibility of covering longer distances still exists. This helps explain the appeal of the marathon. First-year runners can take pride at finishing one in twice the time the leaders take to finish, and longtime runners can feel good about going the distance an hour slower than their PR. Not all runners can go faster, but just about anyone can run longer. It isn’t a matter of talent, but only of pacing, patience and persistence. However, you can’t take big leaps in distance all at once. The safe limit for progress is about 10 percent per week – for instance, no more than a half-mile added to the recent five-mile run.