Class 14

Your speed peaked today, in the shortest runs of the spring. I no longer compare you to the first week’s mile test because those early times aren’t a true measure of your current ability. Many of you are now going faster for TRIPLE the distance than you ran in that first test, so I measure you against your recent longest one.

Tuesday’s runs will be approach the peak for this term. They’ll reach 3.75 and 7.5 miles, through the neighborhoods south of campus.

Registration for fall term starts Monday. I’ll teach the same combined 5K/10K class, at the same time, on the same days.

TODAY’S 4 X QUARTER-MILE

(with total time for one mile and comparison to the pace of your last long run here; target was to go much faster; if you or your teammate didn’t time yourselves, your result was the team time divided by two)

Peter – 5:41 (-1:48)

Alex – 7:03 (-1:05)

Michael – 5:25 (-29 sec.)

Elliot – 8:03 (-2:57) day’s most improved, earning extra credit

Zidi – 8:03 (-1:38)

TODAY’S 4 X HALF-MILE

(with total time for two miles, per-mile pace and comparison to your last long run here; target was to go much faster; if you or your teammate didn’t time yourselves, your result was the team time divided by two)

Lyanne – 18:44 (9:22 pace, -2:02) day’s 3^rd most improved

Matt – 11:47 (5:53s, -21 sec.)

Amina – untimed

Dillon – 12:15 (6:07s, -51 sec.)

Miranda – 19:59 (9:59s, -1:43)

Becky – 17:47 (8:53s, -1:38)

Tyler – 11:47 (5:53s, -47 sec.)

Anna – 14:18 (7:09s, -1:21)

Lauren W. – 14:24 (7:12s, -2:52) day’s 2^nd most improved

LESSON 14: SUPPLEMENTAL SPORTS

You might not always be able to run... or might not always want to run... or might sometimes want to add activities to your running. Alternatives abound. You can bicycle, swim, “run” in water (wearing a flotation belt), cross-country ski, snowshoe or simply walk (one of the best but least appreciated options to running). In most of these activities, duplicate your running time to gain similar fitness benefits. If walking, double your usual running time.