Class 14

A goal of mine in this class is to introduce you to the many and varied places to run on or near campus. I've tried to send you a different street or path (if only slightly different) each day this summer.

I've also shown you many different types of running. Friday's will be your second (and last) day of interval training. This time the runs will be 4 x 400 meters or 4 x 800 meters with rest breaks between. You'll alternate laps with a teammate, to be assigned tomorrow.

TODAY'S EASY HALF-HOUR

(everyone went about 30 minutes, with no exact distances, times or paces recorded; target was to stay relaxed and to recover between harder Wednesday and Friday runs)

Brianna

Jason

Jasmine

Linfeng

Challace

Jacob

Sara

Dustin

Jianguo

Yidi

LESSON 14: LOOKING GOOD

Running form is as individual as a fingerprint and is too inborn to change very much. But you can become a more efficient runner with practice and minor modifications in form. Run upright, not with a pronounced forward lean. Look toward the horizon, not at your feet. Run faster by increasing your stride turnover, not by overreaching with each stride. Uphill running: Shorten and lower the stride, and drive more with the arms while keeping the effort relatively constant instead of trying to hold a steady pace. Downhill running: Let gravity work for you by leaning slightly forward, and bend more than usual at the knees to cushion shock.