Class 13

A half-dozen of your teammates went long this weekend. Michaela and Osbaldo finished their first marathon. Isaac, Leslie, Brooke and Juan ran half-marathons. Michaela won her age group, and Isaac placed second in his.

Thursday's run (for those not still recovering from big efforts) is our final set of intervals: either 4 x quarter-mile or 4 x half-mile, as relay teams of two. 

TODAY'S 3.6 MILES

(with per-mile pace, based on GPS reading of 3.65, and comparison to your last long run here; target was to match that pace)

Andrew -- 30:41 (8:20 pace, -10 sec. per mile)

Lyanne -- 34:34 (9:28s, +9 sec.)

Garrett -- 26:13 (7:11s, +27 sec.) after 9 miles on Sunday

Neal -- 26:13 (7:11s, -8 sec.) day's 2nd best pacer

Becky -- 36:38 (10:02s, =) day's best pacer, earning extra credit

Baylie -- 35:58 (9:51s, -18 sec.)

Jerry -- 34:06 (9:20s, +1:00)

TODAY'S 7.1 MILES

(same info as above, except pace based on GPS reading of 7.15 miles)

Michaela -- walk, after marathon in Sunday

Lucas -- 57:04 (7:59s, +14 sec.)

Joseph -- 1:00:16 (8:25s, -28 sec.)

Osbaldo -- walk, after marathon on Sunday

Joshua -- 1:09:15 (9:41s, +9 sec.)

Brooke -- walk, after half-marathon on Sunday

LESSON 13: EXTRA EXERCISES

Running is a specialized activity, working mainly the legs in straight-ahead movement. If you’re seeking more complete fitness, you need to supplement the runs with other exercises. These strengthen the muscles that running neglects, and stretch those that running tightens. The older you are and the more years you’ve run, the greater the tightness and imbalance become – unless you take corrective action. Give attention to strengthening the upper body, and to stretching the legs. Add a few minutes of extra exercise – after the run when these exercises do the most good or take the least energy away from your main activity.