Runs feel better when you finish faster than you started. This is called running “negative splits,” with a quicker second half than the first. Today’s run practiced that type of pacing.
It also was the only time all term when I gave a prize for finishing first at one distance or the other. Everyone had an equal chance of doing that, and the best negative split "won."
Thursday will bring another easy half-hour. Approach it the usual way, to recover from the last run and refresh for the next one.
TODAY’S SLOW/FAST “12 MINUTES”
(with actual time and comparison of first and second halves; target was to run finish under 12:00)
Brianna – 9:56 (-2:04 in 2nd half) 1st to finish, earning extra credit
Jiaqi – 14:07 (+2:07)
Kate – 10:12 (-1:48)
Jie – 10:43 (-1:17)
TODAY’S SLOW/FAST “24 MINUTES”
(with actual time and comparison of first and second halves; target was to finish under 24:00)
Megan – 20:51 (-3:09 in 2nd half)
Asilia -- 24:30 (+30 sec.)
Becky – 22:30 (-1:30)
Nathaniel – 20:45 (-3:15) 1st to finish, earning extra credit
LESSON 13: DRESSING DOWN
When discussing running clothing, we’re really talking about the weather: how to find protection from it and comfort in it at the extremes of temperature and precipitation. Observe the 20-degree rule, which states that during a run the temperature will feel 20 degrees warmer than it is. Dress for a warmer day than the temperature shows, or dress in layers that can be discarded as you warm up. Choose fabrics that don’t soak up sweat – or rain. On truly cold days cover the hands and ears, and you’ll feel warmer all over. Wear a cap with a brim to protect from sun and rain, or to keep headlights from blinding you.
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