Class 14

These were your shortest -- and therefore fastest -- runs of the term. It also was your final set of intervals. (Is that cheering I hear?)

Tuesday's distances are 3.75 and 7.5 miles. Registration begins on Monday for my fall class, also 5K/10K but starting at 9 o'clock to attract a few more later sleepers.  Signup continues for summer class,  a combined Jog/Run and 5K.

TODAY'S 4 X QUARTER-MILE INTERVALS

(with total time for one mile and comparison to your first week's nonstop mile; target was to go faster; if you didn't time yourself, I divided team total in half)

Andrew -- 5:49 (-1:51) day's most improved, earning extra credit

Lyanne -- 7:58 (-55 sec.)

Garrett -- 5:49 (-6 sec.)

Tara -- 6:36 (-53 sec.)

Nicole -- 6:36 (-1:01)

Becky -- 7:57 (-1:22) day's 2nd most improved

TODAY'S 4 X HALF-MILE INTERVALS

(with total time for two miles, per-mile pace and comparison to your first week's nonstop mile; target was to go faster; if you didn't time yourself, I divided team total in half)

Michaela -- swam

Lucas -- 11:20 (5:40 pace, -30 sec. per mile)

Joseph -- 13:48 (6:54s, -1:18)

Isaac -- support team

Joshua -- 13:42 (6:51s, -2 sec.)

Brooke -- support team

Juan Carlos -- 15:42 (7:51s, no target)

LESSON 14: SUPPLEMENTAL SPORTS

You might not always be able to run... or might not always want to run... or might sometimes want to add activities to your running. Alternatives abound. You can bicycle, swim, “run” in water (wearing a flotation belt), cross-country ski, snowshoe or simply walk (one of the best but least appreciated options to running). In most of these activities, duplicate your running time to gain similar fitness benefits. If walking, double your usual running time.