Class 13

Now you’re looking down on the race distance of 5K or 10K, while going a kilometer or two farther today. You’ll have two more steps up in length on Tuesdays before testing yourself with a shorter, faster 5K or 10K in the final week.

Thursday will bring your final set of intervals. This time you’ll run 4 x quarter-mile or 4 x half-mile, again as a relay team of two on the turf fields.

TODAY’S 3.5 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 here)

Bryce – 3.75 miles in 38:51 (10:22s, +41 sec.)

Alex – 32:00 (9:08s, +22 sec.)

Alyssa – 29:28 (8:25s, +9 sec.)

Elliot – 38:32 (11:00s, +2 sec.) best pacer, tie; earning extra credit

Blake – untimed

TODAY’S 7.0 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 here)

Peter – 52:28 (7:29 pace, -35 sec. per mile)

Lyanne – 1:19:48 (11:24s, -27 sec.)

Zach – 52:28 (7:29s, -35 sec.)

Matt – 43:40 (6:14s, -30 sec.)

Amina – 1:19:15 (11:19s, -2:00s)

Dillon – 48:49 (6:58s, -13 sec.)

Lauren  O. – 1:13:42 (10:31, +39 sec.)

Miranda – 1:21:58 (11:42s, +2 sec.) best pacer, tie; earning extra credit

Becky – 1:13:42 (10:31s, +2 sec.) best pacer, tie

Tyler – 46:44 (6:40s, -1:58) after 9 miles on Saturday

Austin – 46:34 (6:39s, -32 sec.)

Anna – 59:30 (8:30s, -3 sec.)

Lauren W. – 1:10:26 (10:04s, +12 sec.)

LESSON 13: 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.