Class 6

The run today served several purposes. One was introducing you to by-time running (which is practical because you don't need to plot or measure a route).

This run also brought some friendly competition. It was the only time all term when I'll give the daily prize to the runner who finished first -- since everyone had an equal chance to do so today.

Mainly, though, I wanted to introduce you to the concept of "negative-split" running. That means going faster in the second half than the first, which everyone did. You won't do that by such a large amount in a race, but best results there will come if the later miles are at least as fast as the early ones.

Tuesday's run will bump up to 2.75 miles. This will take you through the neighborhoods south of campus.

TODAY'S SLOW/FAST "20 MINUTES"

(with actual time and comparison of 2nd half with first; target was to finish faster, running a negative split)

Kamille -- 17:02 (-2:58) day's 2nd best speed-up

Leily -- 17:59 (-2:01)

Bryce -- 19:23 (-37 sec.)

Alex D. -- 17:56 (-2:04)

Soren -- untimed

Amina -- 18:26 (-1:34)

Michael -- 16:58 (-3:02) day's best speed-up, earning extra credit

Tara -- 17:50 (-2:10)

Tanner -- 18:14 (-1:46)

Jessica -- 17:30 (-2:30)

Miranda -- 18:14 (-1:46)

Becky -- 18:40 (-1:20)

Sugam -- 18:04 (-1:56)

Max -- 17:28 (-2:32) day's 3rd best speed-up

LESSON 6: GOING FASTER

A little bit of speed training goes a long way. In fact, a little bit is all you should do because, in excess, speed kills. Most runners can tolerate fast training that totals only about 10 percent of weekly mileage. This can come two major ways and one minor one. The first big way is as intervals – a training session of short, fast runs with recovery breaks between. The other main way to train for speed is the tempo run – at race pace or faster for a shorter distance. The smaller way to gain and maintain speed is with “strides” – ending the warmup by striding out for a hundred yards or so, one to five times, at the top speed that you would ever race. Strides also have value at the finish of a relaxed run, as a reminder to push at the end of a race.