Class 6

This by-time run was your only chance for some friendly competition in class. Everyone had an equal chance to finish first, so I gave a prize to the 5K and 10K winner -- the one who sped up most on the return trip. This was meant to mimic how you'd feel in the latter part of a race.

Tuesday's distances will be 2.75 and 5.5 miles. Eugene Marathon and Half runners are always welcome to join us on Sundays; this weekend we'll go 21 or 10 miles.

TODAY'S SLOW/FAST "16 MINUTES"

(with actual time and comparison of 2nd half with 1st; target was to come back faster, or run a so-called "negative split," which everyone did)

Andrew -- 14:23 (-1:37)

Lyanne -- 14:47 (-1:13)

Garrett -- 13:08 (-2:52) 2nd to finish; after 6 miles on Wed.

Neal -- 13:52 (-2:08) 3rd to finish

Leslie -- 14:55 (-1:05)

Nicole -- 11:20 (-4:40) 1st to finish, earning extra credit

Jeff -- 14:42 (-1:18)

TODAY'S SLOW/FAST "32 MINUTES"

(same info as above)

Michaela -- ran 9 miles

Lucas -- 27:44 (-4:16) 3rd to finish

Joseph -- 28:33 (-3:27)

Osbaldo -- 27:30 (-4:30) 2nd to finish

Isaac -- 26:30 (-5:30) 1st to finish, earning extra credit

Joshua -- 28:58 (-3:02)

Spencer -- 28:26 (-3:34)

Brooke -- 28:57 (-3:03)

Baylie -- untimed

Juan Carlos -- 28:00 (-4:00)

LESSON 6: GOING FASTER

A little bit of speed training goes a long way. In fact, a little bit is all you should do because, in excess, speed kills. Most runners can tolerate fast training that totals only about 10 percent of weekly mileage. This can come two major ways and one minor one. The first big way is as intervals – a training session of short, fast runs with recovery breaks between. The other main way to train for speed is the tempo run – at race pace or faster for a shorter distance. The smaller way to gain and maintain speed is with “strides” – ending the warmup by striding out for a hundred yards or so, one to five times, at the top speed that you would ever race. Strides also have value at the finish of a relaxed run, as a reminder to push at the end of a race.