Class 11

Our entire 5K class (all three students) ran races on Independence Day. Teammates Jasmine, Jacob and Sara represented us well.

After today's long run, one step up in distance remains. You will peak next Monday at two or four miles.

Tomorrow will bring the usual easy half-hour.

TODAY'S 1.75 MILES

(with per-mile pace, based on GPS reading of 1.74, and comparison to your last long run here; target was to match that pace for this longer distance)

Brianna -- 24:16 (13:56 pace, +14 sec. per mile)

Jason -- 24:33 (14:06 pace, no target)

Haley --  18:00 (10:20 pace, -1:52)

Linfeng -- 22:04 (12:41 pace, -1:52)

Challace -- 21:05 (12:06 pace, -8 sec.)

Sanna -- 17:27 (10:01 pace, -1:34)

Dustin -- 24:52 (14:17 pace, no target)

Huimin -- 25:06 (14:25 pace, -8 sec.) 

Yidi -- 25:06 (14:25 pace, -15 sec.)

TODAY'S 3.5 MILES

(with per-mile pace, based on GPS reading of 3.53, and comparison to your last long run here; target was to match that pace for this longer distance)

Jasmine -- 31:49 (8:59 pace, =) best pacer, earning extra credit; after 5K race on Saturday at 8:25

Jacob -- 28:50 (8:10 pace, -50 sec. per mile); after 5K race on Saturday at 8:54, including long stop for a train

Sara -- 28:27 (8:03 pace, +3 sec.) 2nd best pacer; after 10K race at 8:41 in 21-mile run on Saturday

LESSON 11: GETTING SICK

Take illness symptoms as seriously as those of injury. But instead of using pain as a guide, substitute the words fever and fatigue. The most common ailments are the flu and colds. Never, ever run with the flu’s fever. Don’t just rest while feverish but take an additional day off for each day of the illness, or you risk serious complications. Colds are more mundane – and more common. They usually pass through you in about a week. Rest during the “coming-on” stage (usually the first two to four days). Then run easily (slowly enough not to cause heavy coughing and nose-throat irritation) during the “coming-out” stage.