Class 5

A reminder of the promise made at the first day's class. We don't cancel because of weather, but sometimes modify the day's plan. 

With rain falling steadily today, I wanted you limit your time out in it. So the warmup was eliminated and the cooldown was reduced. But the run itself went ahead as scheduled. If you don't run in Oregon winter rain, you don't run outdoors very often.

Thursday's run will be slow/fast, by time instead of distance. You'll go out for 10 minutes easily, then come back faster -- at 5K race effort.

TODAY'S 2.5 MILES

(with per-mile pace and comparison to your last long run here; target was to match that pace for this slightly longer distance)

Kamille -- 28:47 (11:30 pace, -3 sec. per mile) best pacer, tie; extra credit

Leily -- 21:52 (8:44s, +3 sec.) best pacer, tie; extra credit

Bryce -- 21:24 (8:34s, -38 sec.)

Alex D. -- 22:24 (8:58S, -6 sec.)

Soren -- untimed

Amina -- 28:47 (11:30s, -10 sec.)

Tara -- 21:52 (8:44s, +3 sec.) day's best pacer, tie; extra credit

Jessica -- 25:37 (10:14s, -39 sec.)

Miranda -- 30:29 (12:11s, -7 sec.)

Becky -- 23:52 (9:32s, -24 sec.)

Sugam -- 27:07 (10:50s, -30 sec.)

LESSON 5: GOING LONGER

Distance, unlike speed, is almost limitless. No matter what your level of talent, no matter how many years you have run, no matter how old your personal records are, the possibility of covering longer distances still exists. This helps explain the appeal of the marathon. First-year runners can take pride at finishing one in twice the time the leaders take to finish, and longtime runners can feel good about going the distance an hour slower than their PR. Not all runners can go faster, but just about anyone can run longer. It isn’t a matter of talent, but only of pacing, patience and persistence. However, you can’t take big leaps in distance all at once. The safe limit for progress is about 10 percent per week – for instance, no more than a half-mile added to the recent five-mile run.