Class 14

That’s it for interval training. It will pay off for you later, in the final 5K or 10K test.

Tuesday’s distance, at 3.75 or 7.5 miles, will be one small step below the longest this term. The optional run on Sunday is six miles, from the Eugene Running Company.

Registration begins on Monday for winter term. I'll teach a class that runs shorter (5K training only) and later (11 o'clock Tuesday-Thursday) than the current one. The 5K/10K combo will return in spring.

TODAY’S 4 X QUARTER-MILE INTERVALS

(with total time for one mile and comparison to your midterm two-mile test; target was to go faster)

Bryce – 6:57 (-1:26)

Alex – 6:30 (-2:20) day’s 2^nd most improved

Mariana – 7:12 (-2:02)

Elliot – 7:07 (-3:40) day’s most improved, earning extra credit

Rachel – 6:43 (-1:50)

James – 7:12 (-1:21)

Eleanor – 7:20 (-2:14) day’s 3^rd most improved

TODAY’S 4 X HALF-MILE INTERVALS

(with total time for two miles and comparison to pace of your midterm four-mile test; target was to go faster)

Connor B. – 11:45 (5:52s, -1:02)

Sam – 13:40 (6:50s, -1:58)

Nathan – 11:05 (5:32s, -1:13)

Sota – 11:05s (5:32s, -59 sec.)

LESSON 14: SUPPLEMENTAL SPORTS

You might not always be able to run... or might not always want to run... or might sometimes want to add activities to your running. Alternatives abound. You can bicycle, swim, “run” in water (wearing a flotation belt), cross-country ski, snowshoe or simply walk (one of the best but least appreciated options to running). In most of these activities, duplicate your running time to gain similar fitness benefits. If walking, double your usual running time.