Class 10

This was your final race simulation. Next time, you’ll get to run the whole distance fast.

Tuesday’s distances will be 3.3 and 4.2 miles. We’ll try again to reach the wood-chip Amazon Trail, the most popular running spot in Eugene.

TODAY’S SLOW/FAST 5K

(with total time for 3.1 miles and comparison of second-half pace per mile with first; target was to finish faster; * = faster than first week’s mile or two-mile test)

Erik B. – 26:30 (8:31s & 8:34s, +3 sec.)

Olivia – 27:36 (8:31s & 9:16s, +45 sec.)

Amina D. – 32:08 (10:30s & 10:14s, -16 sec.) 2^nd best speedup, tie

Bella – 24:02 (7:45s & 7:45s, = pace)

Joey – 1 mile in 10:27*

Daniel – 25:55 (8:23s & 8:20s, -3 sec.)

Aminah K. – 32:08 (10:30s & 10:14s, -16 sec.) 2^nd best speedup, tie

Scott – 23:09 (7:32s & 7:20s*, -12 sec.)

Jessica – 2+ miles in 20:01* (9:54s)

Katie – 32:38 (10:11s & 10:51s, -40 sec.)

James S. – 27:20 (9:02s & 8:32s, -30 sec.) best speedup, earning extra credit

Eric S. – 22:07 (6:52s & 7:24s, +32 sec.)

Eleanor – 30:39 (9:55s & 9:51s, -4 sec.)

LESSON 10: GETTING SICK

Take illness symptoms as seriously as those of injury. But instead of using pain as a guide, substitute the words fever and fatigue. The most common ailments are the flu and colds. Never, ever run with the flu’s fever. Don’t just rest while feverish but take an additional day off for each day of the illness, or you risk serious complications. Colds are more mundane – and more common. They usually pass through you in about a week. Rest during the “coming-on” stage (usually the first two to four days). Then run easily (slowly enough not to cause heavy coughing and nose-throat irritation) during the “coming-out” stage.