Class 13

This was meant to be a relatively relaxed run. It also tested your pacing skills -- in this case how steadily you could go. I don't show those differences here, except to say that Jasmine came closest to even pace.

Thursday will bring the easy half-hour, giving you a recovery break between today's run and Friday's interval training.

TODAY'S 1.3 MILES

(with per-mile pace and comparison to your last long run here; target was to match the pace for this shorter distance; if you went faster, it's okay to ease down on a similar run next Wednesday)

Brianna -- 16:27 (12:39 pace, -1:17 per mile)

Linfeng -- 14:51 (11:25 pace, -1:16)

Challace -- 18:17 (14:04 pace, +1:58)

Sanna -- 11:24 (8:46 pace, -1:15)

Dustin -- 16:43 (12:52 pace, -1:25)

Huimin -- 19:43 (15:10 pace, +45 sec.)

Jianguo -- 11:43 (9:00 pace, -5:53)

Yidi -- 20:59 (16:08 pace, +43 sec.)

TODAY'S 2.6 MILES

(same info as above)

Jasmine -- 22:22 (8:36 pace, -23 sec.)

Jacob -- 21:10 (8:08 pace, -2 sec.) best pacer, earning extra credit

Sara -- 21:07 (8:07 pace, +4 sec.) 2nd best pacer

LESSON 13: DRESSING DOWN

When discussing running clothing, we’re really talking about the weather: how to find protection from it and comfort in it at the extremes of temperature and precipitation. Observe the 20-degree rule, which states that during a run the temperature will feel 20 degrees F. warmer than it is. Dress for a warmer day than the temperature shows, or dress in layers that can be discarded as you warm up. Choose fabrics that don’t soak up sweat – or rain. On truly cold days cover the hands and ears, and you’ll feel warmer all over. Wear a cap with a brim to protect from sun and rain, or to keep headlights from blinding you.