Class 16

You peaked in distance today for this class. All remaining runs (and walks) this week will be shorter, and one will be faster.

This week I'm giving three prizes for the term. The first of those is for improvement since week one in the Monday long run. This goes to Dustin.

Tomorrow's run will be the usual easy half-hour. It will let you preview the course for Friday's test.

TODAY'S 2.0 MILES

(with per-mile pace and comparison to your last long run here; target was to match that pace for this longer distance; * = faster than first week's pace at nearly double the original length)

Brianna -- 25:56 (12:58 pace, -58 sec. per mile)

Jason -- 28:00 (14:00 pace, -6 sec.)

*Haley -- 20:04 (10:02 pace, -18 sec.) term's 2nd most improved at -1:03

Marissa -- 25:56 (12:58 pace, -7 sec.)

Sanna -- 20:04 (10:02 pace, +1 sec.) day's best pacer

*Dustin -- 22:17 (11:08 pace, -3:09) term's most improved at -1:09

Jianguo -- 1.8 miles in 21:07 (11:44 pace, -3:09)

TODAY'S 4.0 MILES

(same info as above)

*Jacob -- 32:19 (8:05 pace, -5 sec.) term's 3rd most improved at -43 sec.

Sara -- 32:19 (8:05 pace, +2 sec.) day's 2nd best pacer

LESSON 16: EXTRA EXERCISES

Running is a specialized activity, working mainly the legs in straight-ahead movement. If you’re seeking more complete fitness, you need to supplement the runs with other exercises. These strengthen the muscles that running neglects, and stretch those that running tightens. The older you are and the more years you’ve run, the greater the tightness and imbalance become – unless you take corrective action. Give attention to strengthening the upper body, and to stretching the legs. Add a few minutes of extra exercise – after the run when these exercises do the most good or take the least energy away from your main activity.