Class 10

This brings us to the halfway point for class. Already?! It might not seem so to you, but to me this went really fast.

You were back today where you started five weeks ago – same distance, same course. It should have felt shorter now.

We’ll continue the same pattern in weeks six to 10: long on Tuesdays (climbing toward a peak of four or eight miles) and fast on Thursdays (with one set of intervals, one slow/fast run and two tests remaining).

Tuesday’s run will take you through the neighborhoods south of campus. Distances: 3.25 and 6.5 miles. Sunday’s optional run, for half-marathon training, will reach 10 miles. Remember also that you can earn extra credit by entering the Run with the Duck 5K (Sunday at 2:00 p.m.), the Halloween 5K (Monday at 4:00 p.m.) or both.

TODAY’S TWO-MILE TEST

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

Bryce – 16:47 (8:23 pace, +17 sec. per mile)

Alex – 18:11 (9:06s, +31 sec.)

*Mariana – 18:29 (9:14s, -36 sec.) day’s 3^rd most improved

Elliot – 21:26 (10:43s, +11 sec.)

Rachel – 17:06 (8:33s, -48 sec.) day’s 2^nd most improved

*James – 17:06 (8:33s, +1 sec.)

Eleanor – 18:49 (9:24s, -1:16) most improved, earning extra credit

TODAY’S FOUR-MILE TEST

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

Connor B. – 27:37 (6:54s, -13 sec.)

Sam – 35:14 (8:48s, +12 sec.)

Ella – 35:14 (8:48s, +12 sec.)

Lana – 34:55 (8:44s, -2 sec.)

Jake – 26:40 (6:40s, -5 sec.)

*Nathan – 26:22 (6:35s, -22 sec.)

Sota – 26:05 (6:31s, -10 sec.)

LESSON 10: GETTING SICK

Take illness symptoms as seriously as those of injury. But instead of using pain as a guide, substitute the words fever and fatigue. The most common ailments are the flu and colds. Never, ever run with the flu’s fever. Don’t just rest while feverish but take an additional day off for each day of the illness, or you risk serious complications. Colds are more mundane – and more common. They usually pass through you in about a week. Rest during the “coming-on” stage (usually the first two to four days). Then run easily (slowly enough not to cause heavy coughing and nose-throat irritation) during the “coming-out” stage.