Class 11

While you're barely halfway through spring term, I'm already taking names for summer. Registration is underway for my four-week, five-days-weekly class that begins June 22nd. It combines Jog/Run and 5K (with an unofficial 10K option). It offers one credit for no tuition, only the standard $100 P.E. fee.

Thursday's run will be another slow/fast run, this by distance. You'll try to run each mile (of two or four total) faster than the one before.

TODAY'S 3.3 MILES

(with per-mile pace and comparison to your last long run here; target was to match that pace; * = tapering for half-marathon or marathon this weekend)

Andrew -- 28:04 (8:30 pace, -40 sec. per mile)
Garrett -- 22:15 (6:44s, -35 sec.)
Neal -- ran untimed
Tara -- 26:04 (7:54s, -52 sec.)
*Brooke -- 3.1 miles in 28:27 (9:10s, -48 sec.)
Eleanor -- ran untimed
Jerry -- 27:33 (8:20s, -3 sec.) day's best pacer, earning extra credit

TODAY'S 4.0 AND 6.6 MILES

(same info as above)

*Michaela -- 4 miles in 31:00 (7:45s, +8 sec.) 2nd best pacer; after 11M on Saturday
*Lucas -- 4 miles in 31:00 (7:45s, +56 sec.)
Joseph -- 6.6 miles in 58:44 (8:53s, +26 sec.)
*Osbaldo -- 4 miles in 31:00 (7:45s, +35 sec.) after one hour on Sunday
*Isaac -- 4 miles in 31:00 (7:45s, +45 sec.)
Joshua -- 6.6 miles in 1:03 (9:32s, +1:20)
Leslie -- one hour on Sunday
Baylie -- ran untimed
*Juan Carlos -- one hour on Sunday

LESSON 11: WARMING UP

Don’t confuse stretching with warmup. Stretching exercises don’t start you sweating or raise your heart rate. You warm up by moving – first by walking or running slowly, then by easing into the full pace of the day after a mile or so. Recommendation: Walk five minutes (about a quarter-mile, not counting this in your run distance or time), then start to run. Treat the first mile of running as your warmup, making it the slowest mile of the day. The faster you plan to run that day, the more you warm up. For relaxed runs simply blend the warmup period into longer runs by starting slower. On fast days warm up separately by running a mile to several miles – perhaps adding some “strides” at the day’s maximum pace, taken before speed training or racing. Strides prepare the legs and lungs for what you’re about to do.