Class 9

Today’s run previewed the final test, to come in week 10. You’ll follow the same course then, but at a faster pace than today.

Thursday will bring your midterm test, at twice the distance of the first week. That’s two or four miles.

TODAY’S 3.1 MILES (5 KILOMETERS)

(with per-mile pace and comparison to your last long run here; target was to match that pace for this longer distance; if you didn’t time yourself out at stoplights, you probably ran faster than listed here)

Alex – 26:39 (8:35 pace, +32 sec. per mile)

Elliot – 33:42 (10:32s, +1:08)

James – ran untimed

Jonathan – 26:39 (8:35s, +18 sec.)

Rachel – 29:00 (9:21s, +50 sec.)

Eleanor – 33:03 (10:40s, +18 sec.)

TODAY’S 6.2 MILES (10 KILOMETERS)

(with per-mile pace and comparison to your last long run here; target was to match that pace for this longer distance; if you didn’t time yourself out at stoplights, you probably ran faster than listed here)

Connor B. – 44:10 (7:07 pace, -2 sec. per mile) day’s 2^nd best pacer

Sam – 53:19 (8:36s, -27 sec.)

Ella – 53:19 (8:36s, -27 sec.)

David – 52:45 (8:30s, +40 sec.) after 9M on Sunday

Lana – 54:20 (8:46s, +5 sec.) 3^rd best pacer; after 13.1M race on Sunday

Jake – 41:54 (6:45s, +20 sec.) after 9M on Sunday

Nathan – 43:16 (6:57s, -1 sec.) day’s best pacer, earning extra credit

Sota – 41:28 (6:41s, +12 sec.)

LESSON 9: GETTING HURT

Runners get hurt. We rarely hurt ourselves in the sudden, traumatic ways skiers and linebackers do, but the injury rates run high. Most of our injuries are self-inflicted – from running too far, too fast, too soon or too often (and sometimes on surfaces or in shoes not right for us). Prevention is usually as simple as adjusting our routine. Immediate treatment seldom requires total rest, but only a change in activity. Use pain as your guide. If you can’t run steadily without pain, mix walking and running. If you can’t run-walk, simply walk. If you can’t walk, bicycle. If you can’t bike, swim. As you recover, climb back up this exercise ladder.