Class 4

See what a difference the rest break makes. It allows you to go faster, without the run seeming any harder than when you went nonstop last Thursday.

Tuesday’s distances will be 2.5 and 3.5 miles. You’ll go to Autzen Stadium (and beyond for the longer run) and then back.

TODAY’S 2 X HALF-MILE INTERVALS

(with total time for one mile and comparison to last week’s nonstop mile; target was to go faster, which everyone did)

Erik B. – 6:55 (-39 sec.)

James B. – 5:41 (-52 sec.)

Leah – 7:35 (-9 sec.)

Olivia – 7:21 (-57 sec.)

Amina D. – 8:27 (-1:35) day’s 3^rd most improved

Tori – 6:23 (-45 sec.)

Bella – 6:43 (-35 sec.)

Joey – 9:15 (-1:17)

Daniel – 6:27 (-1:39) day’s 2^nd most improved

Leticia – 6:53 (-59 sec.)

Aminah K. – 8:24 (-1:34)

Scott – 6:27 (-54 sec.)

James S. – 6:46 (-1:06)

Eric S. – 5:28 (-58 sec.)

YingYing – 8:22 (-3:13) day’s most improved

LESSON 4: BIG DAYS

Most runs need to be easy. This is true whether you’re a beginning racer or an elite athlete. (Of course, the definition of “easy” varies hugely for these groups; easy for the elite would be impossible for the beginner.) Training for the distance and pace of races, and actually running these events, is a prescription item, best taken in proper, well-spaced doses. New racers are wise to limit themselves to one big day a week. On this day, run longer than normal (as long as the longest race distance but at a slower pace) or faster than normal on this day (as fast as the fastest race pace but for a shorter distance), or go to the starting line in a race (combining full distance at full pace). Experienced racers can put a long run AND a fast run into the same week, but don’t want to squeeze both of these PLUS a race into one week.