Class 13

While distances will continue to rise through week nine, you probably will peak in speed this Thursday. Your final set of intervals will bring the shortest of those fast segments: 4 x quarter-mile or 4 x half-mile. Again you’ll run as a relay team of two, alternating laps.

TODAY’S 3.5 MILES

(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)

Bryce – 35:01 (10:00 pace, -2:50 per mile)

Alex – 29:20 (8:23s, -13 sec.) day’s 3^rd best pacer

Mariana – 35:15 (10:04s, +14 sec.)

Elliot – 36:53 (10:32s, -45 sec.)

Rachel – 30:17 (8:39s, -2 sec.) day’s best pacer, earning extra credit

Becky – 38:40 (11:02s, +1:06)

James – 47:23 (13:32s, +1:19)

Jonathan – 29:17 (8:22s, -1:13)

TODAY’S 7.0 MILES

(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)

Connor B. – 51:16 (7:19 pace, +14 sec. per mile)

Sam – 1:00:24 (8:37s, -27 sec.)

Ella – 1:00:24 (8:37s, -27 sec.)

David – 59:55 (8:34s, +4 sec.) 2^nd best pacer; after 11.1M on Sunday

Jake – 47:17 (6:45s, -19 sec.) after 10.8M on Sunday

LESSON 13: 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.