Class 9

You've now nearly reached the race distance for which your class is named. You won't stop here but will climb up to four or eight miles on Tuesdays.

Thursday you'll take a "midterm," testing yourself at two or four miles. Friday's intramural track meet at Hayward Field will begin at 6:00, with registration the half-hour prior.

TODAY'S 3.0 MILES

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

Lyanne -- 27:59 (9:19 pace, -6 sec. per mile) 2nd best pacer

Garrett -- 3.25 miles in 23:49 (7:19s, -26 sec.)

Neal -- 3.25 miles in 23:49 (7:19s, -28 sec.)

Spencer -- 24:34 (8:11s, +28 sec.)

Nicole -- ran untimed

Becky -- 30:08 (10:02s, +2 sec.) best pacer, earning extra credit

TODAY'S 6.0 MILES

(same info as above)

Michaela -- 8 miles in 1:01 (7:37s, +24 sec.) after 19 miles on weekend

Lucas -- 40:58 (6:49s, -56 sec.)

Joseph -- 50:44 (8:27s, -25 sec.)

Osbaldo -- 42:59 (7:10s, -54 sec.)

Isaac -- 40:11 (6:41s, -28 sec.)

Joshua -- 49:16 (8:12s, +7 sec.) 3rd best pacer

Leslie -- 7 miles on Sunday

Brooke -- 59:50 (9:58s, -22 sec.)

LESSON 9: GETTING HURT

Runners get hurt. We rarely hurt ourselves in the sudden, traumatic ways skiers and linebackers do, but the injury rates run high. Most of our injuries are self-inflicted – from running too far, too fast, too soon or too often (and sometimes on surfaces or in shoes not right for us). Prevention is usually as simple as adjusting our routine. Immediate treatment seldom requires total rest, but only a change in activity. Use pain as your guide. If you can’t run steadily without pain, mix walking and running. If you can’t run-walk, simply walk. If you can’t walk, bicycle. If you can’t bike, swim. As you recover, climb back up this exercise ladder.