At this time most terms, I need to remind students to keep an eye on their absences. Not this time. None of
you who takes this class for credit approaches the four-misses limit. Never has
attendance been better in any term during my 16 years of teaching here.
Tuesday’s distance will bump up to 3.5
or 7.0 miles. The optional distance for half-marathon training this Sunday is
11 miles.
TODAY’S
SLOW/FAST 2 MILES
(with
overall time, split for each mile and difference between them; target was to go
faster on the second mile; * = faster than first week’s mile test)
Bryce – 16:55 (8:59 & 7:56*, -1:03)
best speedup, tie; earning extra credit
Alex – 16:33 (8:27 & 8:06, -21
sec.)
Mariana – 18:15 (9:08* & 9:07*, -1
sec.)
Elliot – 20:24 (10:03 & 10:21, +18
sec.)
Becky – 20:38 (10:40 & 9:58, -42
sec.)
James – 19:45 (8:49* & 10:56,
+2:07)
Jonathan – 17:21 (8:49 & 8:32, -17
sec.)
TODAY’S
SLOW/FAST 4 MILES
(with
overall time, pace for each two miles and difference between them; target was
to go faster on the second half; * = faster than first week’s 2-mile test)
Sam – 35:44 (9:12s & 8:40s, -32
sec.)
Ella – 35:44 (9:12s & 8:40s, -32
sec.)
Lana – 35:33 (8:47s & 8:59s, +12
sec.)
Jake – 28:04 (7:30s & 6:32s, -58
sec.) day’s 3rd best speedup
Eleanor -- 9 miles on Wednesday
Eleanor -- 9 miles on Wednesday
Sota – 27:10 (7:19s & 6:16s, 1:03)
best speedup, tie; earning extra credit
LESSON
12: COOLING DOWN
When the run ends, resist the urge to stop suddenly. Instead, walk to cool down more gradually. If the warmup shifts gears between resting and hard running, the cooldown period is a necessary transition from racing to resting. Continued mild activity gradually slows down the revved-up metabolism, and also acts as a massage to gently work out the soreness and fatigue products generated by the earlier effort. The pattern and pace of recovery are set in the first few minutes after the running ends. Some advisers will tell you to run easily during the cooldown, but walking gives the same benefits with much less effort – and you’ve already run hard enough. After this walk is the best time for stretching exercises, which loosen the muscles that running has tightened.
When the run ends, resist the urge to stop suddenly. Instead, walk to cool down more gradually. If the warmup shifts gears between resting and hard running, the cooldown period is a necessary transition from racing to resting. Continued mild activity gradually slows down the revved-up metabolism, and also acts as a massage to gently work out the soreness and fatigue products generated by the earlier effort. The pattern and pace of recovery are set in the first few minutes after the running ends. Some advisers will tell you to run easily during the cooldown, but walking gives the same benefits with much less effort – and you’ve already run hard enough. After this walk is the best time for stretching exercises, which loosen the muscles that running has tightened.
No comments:
Post a Comment