Class 11

Bravo to our many racers last weekend. Their results are listed below.

The second half of spring term started today. Tuesday distances will keep climbing toward a peak of four or eight miles in the next-to-last week.

Thursday’s run will be our second (and last) slow/fast exercise, either two or four miles. You’ll run the first half easy, then the second half harder.

Registration has begun for summer term. I’ll teach the only running class offered then, a combined Jog-Run/5K in the second four-week session.

TODAY’S 3.3 MILES

(with per-mile pace and comparison to your last long run here; target was to match that pace for this longer distance; if you didn’t time yourself out at stoplights, you probably ran faster than listed)

Alex – 28:58 (8:46 pace, -10 sec. per mile) day’s 3^rd best pacer

Michael – 19:29 (5:54s, -6 sec.) day’s 2^nd best pacer

Alyssa – 27:18 (8:16s, -46 sec.) volunteered at Eugene Marathon on Sunday

Blake – 21:26 (6:29s, -17 sec.)

Doug –  untimed

Becky – untimed; Eugene Half-Marathon on Sunday, her fastest, in 2:24:07

Anna – 28:13 (8:33s, -1 sec.) day’s best pacer, earning extra credit; Wildflower Olympic-length Triathlon on Sunday in 3:18:36

TODAY’S 6.6 MILES

(with per-mile pace and comparison to your last long run here; target was to match that pace for this longer distance; if you didn’t time yourself out at stoplights, you probably ran faster than listed)

Peter – 53:12 (8:04 pace, -18 sec. per mile)

Lyanne – 1:18:15 (11:51s, +1:13) Intramural track mile on Friday
Zach -- 4.6 miles in 36:13 (7:52s, -11 sec.)

Amina – 1:27:58 (13:19s, +1:14) Intramural track mile on Friday

Dillon – 47:30 (7:11s, -24 sec.)

Jessica – Eugene Half-Marathon on Sunday, her first, in 3:02:32

Lauren O. – 1:05:09 (9:52s, -35 sec.)

Miranda – 1:17:04 (11:40s, -17 sec.)

Tyler – 57:05 (8:38s, +1:15)

Austin – 47:25 (7:11s, +23 sec.)

Zidi – 1;03:54 (9:41s, -12 sec.)

Lauren W. – 1:05:09 (9:52s, -12 sec.)

LESSON 11: WARMING UP

Don’t confuse stretching with warmup. Stretching exercises don’t start you sweating or raise your heart rate. You warm up by moving – first by walking or running slowly, then by easing into the full pace of the day after a mile or so. Recommendation: Walk five minutes (about a quarter-mile, not counting this in your run distance or time), then start to run. Treat the first mile of running as your warmup, making it the slowest mile of the day. The faster you plan to run that day, the more you warm up. For relaxed runs simply blend the warmup period into longer runs by starting slower. On fast days warm up separately by running a mile to several miles – perhaps adding some “strides” at the day’s maximum pace, taken before speed training or racing. Strides prepare the legs and lungs for what you’re about to do.