Class 19

That does it for our scheduled runs for all. I hope you are satisfied with your progress this term. Even in four short weeks, you can advance as a runner.

The speed prize for the term goes to Guangyu, with Asilia second and Vadim third. Everyone improved today. 

Leaders in attendance: 1. Brianna (with no misses and three extra credits); 2. Vadim (with one miss); 3. Nathaniel (two misses and one extra credit).

Friday’s run or walk is optional. If you don’t need a makeup, you don’t need to come. But if you want to be there for one last easy day, I’ll be there to say hi and bye.

Remember, if you must take the quiz, get your answers to me by email no later than Friday class time. I’m submitting grades that day.

TODAY’S ONE-MILE TEST

(with comparison to first week’s test; target was to go faster)

Brianna — 11:09 (-35 sec.)

Asilia — 12:28 (-58 sec.)

Kate — 11:59 (-5 sec.)

Jie — 9:37 (-18 sec.)

Guangyu — 11:14 (-1:18)

TODAY’S TWO-MILE TEST

(with per-mile pace and comparison to first week’s test; target was to go faster)

Megan — 16:04 (8:02 pace, no target)

Vadim — 15:50 (7:55s, -41 sec. per mile)

Becky — 20:18 (10:09s, -12 sec.)

Nathaniel — 16:04 (8:02s, -32 sec.)

LESSON 19: BIG DAYS

Most runs need to be easy. This is true whether you’re a beginning racer or an elite athlete. (Of course, the definition of “easy” varies hugely for these groups; easy for the elite would be impossible for the beginner.) Training for the distance and pace of races, and actually running these events, is a prescription item, best taken in proper, well-spaced doses. New racers are wise to limit themselves to one big day a week. On this day, run longer than normal (as long as the longest race distance but at a slower pace) or faster than normal on this day (as fast as the fastest race pace but for a shorter distance), or go to the starting line in a race (combining full distance at full pace). Experienced racers can put a long run AND a fast run into the same week, but don’t want to squeeze both of these PLUS a race into one week.