Class 12

That’s it for the slow/fast, negative-split exercises this term. They show you how to push the pace when the going gets harder late in a race – which it surely will.

Tuesday’s distances will climb to 3.5 and 7.0 miles. You’ll run the river route.

TODAY’S SLOW/FAST 2 MILES

(with total time and splits for each mile; target was to go faster on the second mile; # = faster than last week's 2-mile test)

Bryce – 19:27# (9:20 & 10:07, +47 sec.)

Alex – 19:04# (9:18 & 9:46, +28 sec.)

Michael – 12:29# (6:29 & 6:00, -29 sec.)

Alyssa – 17:00 (8:18 & 8:42, +24 sec.)

Doug – untimed

Zidi – 16:35 (8:29 & 8:06, -23 sec.)

TODAY’S SLOW/FAST 4 MILES

(with total time per-mile pace for each 2 miles; target was to go faster on the second half; * = faster than first week’s 2-mile test; # = faster than last week's 4-mile test)

Lyanne – 45:38 (11:47s* & 11:01s*, -46 sec.)

Matt – 27:04 (7:15s & 6:17s, -58 sec.)

Lauren O. – 38:49 (10:25s & 8:59s*, -1:26) 2^nd best speedup

Miranda – 45:42# (11:47s & 11:03s*, -44 sec.)

Austin – 27:48 (7:15s & 6:39s, -36 sec.)

Anna – 33:27 (9:00s & 7:43s, -1:17) 3^rd best speedup

Lauren W. – 37:33 (10:18s & 8:28s*, -1:50) best speedup, earning extra credit

LESSON 12: COOLING DOWN

When the run ends, resist the urge to stop suddenly. Instead, walk to cool down more gradually. If the warmup shifts gears between resting and hard running, the cooldown period is a necessary transition from racing to resting. Continued mild activity gradually slows down the revved-up metabolism, and also acts as a massage to gently work out the soreness and fatigue products generated by the earlier effort. The pattern and pace of recovery are set in the first few minutes after the running ends. Some advisers will tell you to run easily during the cooldown, but walking gives the same benefits with much less effort – and you’ve already run hard enough. After this walk is the best time for stretching exercises, which loosen the muscles that running has tightened.