Class 16

We’re into the final week. You’ll retest yourself at one or two miles on Thursday to see how much you’ve improved in these few weeks.

Tuesday will bring an easy half-hour. It’s important to take it really easily because the next two days in a row will be more challenging: a timed run of modest distance (1.25 or 2.5 miles) on Wednesday, then Thursday’s test.

TODAY’S 2.0 MILES

(with per-mile pace and comparison to your last long run here; target was to match that pace for this longer distance; * = faster than first week’s long run at half this distance)

Megan -- 20:11 (10:05s, +1:27)

*Brianna — 25:36 (12:48s, -31 sec.)

*Asilia — 25:55 (12:57s, -1:45)

Kate — 27:59 (13:59s, +42 sec.)

Jie — 30:39 (15:19s, +7 sec.) best pacer, earning extra credit

Guangyu — untimed

TODAY’S 4.0 MILES

(with per-mile pace and comparison to your last long run here; target was to match that pace for this longer distance; * = faster than first week’s long run at half this distance)

*Vadim – 31:52 (7:57s, -35 sec.) 

*Nathaniel – 34:20 (8:35s, -16 sec.)

LESSON 16: 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.