Class 15

Today you ran your fastest of the term. This isn't anyone's favorite way to start a day, but I wanted to show you one last time how fast the rest breaks allow you to go.

Monday's run will be your longest in class this term: two or four miles. Separately I emailed the class quiz. Answers (for those taking this class for credit) are due back by next Friday.

TODAY'S 4 X QUARTER-MILE (400 METERS)

(with total time for one mile and comparison to last week's half-mile intervals; target was to go faster)

Jason -- 8:48 (-1:31) day's most improved, earning extra credit

Linfeng -- 7:47 (-37 sec.)

Marissa -- ran untimed

Dustin -- 10:26 (-23 sec.)

Huimin -- 8:48 (-46 sec.) day's 3rd most improved

Jianguo -- 7:47 (-54 sec.) day's 2nd most improved

Yidi -- 10:26 (-15 sec.)

TODAY'S 4 X HALF-MILE (800 METERS)

(with total time for two miles, per-mile pace and comparison to your last week's one-mile intervals; target was to go faster)

Jasmine -- 15:00 (7:30 pace, -12 sec. per mile)

Jacob -- 14:30 (7:15 pace, =)

Sara -- 13:34 (6:47 pace, no target)

LESSON 15: EATING WELL

Sports nutrition is a big topic whose surface we can barely scratch here. Start by realizing that the rules good eating and drinking for runners are about the same as for everyone else. The areas of special interest to you: (a) weighing too much; each extra pound translates to slower times and greater efforts; (b) eating too much, or the wrong items, too close to running time; eat lightly, at least an hour before training and two hours before a race; (c) drinking too little before, during and after runs; chronic dehydration can slow any run and can be dangerous in hot weather.