Class 11

There! Now, after failed earlier tries to get you to the Amazon Trail, we succeeded this time. Distances varied there, depending on your turnaround point, but you all made it to the most-used running site in this city of runners.

Thursday’s run will take you back to where you started five weeks ago – with a nonstop, fast-all-the-way running test. Distances this time will be two miles (to river "2.5" milepost and back) and five kilometers (to EWEB Plaza and back).

TODAY’S SHORTER RUN

(with per-mile pace and comparison to your last long run here; target was to match that pace for this longer distance)

James B. – 3.4M in 27:42 (8:06 pace, +7 sec. per mile) 3^rd best pacer, tie

Olivia – 3.7M in 37:40 (10:11s, +18 sec.)

Bella – 28:30 (8:38s, +27 sec.)

Joey – 3.1M in 37:20 (11:04s, -7 sec.) 3^rd best pacer, tie

Leticia – 3.7M in 37:55 (10:14s, -6 sec.) day’s 2^nd best pacer

Aminah K. – 3.3M in 39:26 (11:56s, +1:10)

James S. – 3.3M in 31:31 (9:33s, -45 sec.)

YingYing – ran untimed

TODAY’S 4.3 MILES

(same info as above)

Erik B. – 4.0M in 37:00 (9:15s, =) best pacer, earning extra credit

Houston – 4.3M in 33:14 (7:43s, -1:03)

Scott – 4.3M in 32:59 (7:40s, -21 sec.)

Eric S. – 4.3M in 32:59 (7:40s, -15 sec.)

Eleanor – 4.3M in 42:11 (9:42s, +54 sec.) after 5K race on Saturday at 9:09s

LESSON 11: WARMING UP

Don’t confuse stretching with warmup. Stretching exercises don’t start you sweating or raise your heart rate. You warm up by moving – first by walking or running slowly, then by easing into the full pace of the day after a mile or so. Recommendation: Walk five minutes (about a quarter-mile, not counting this in your run distance or time), then start to run. Treat the first mile of running as your warmup, making it the slowest mile of the day. The faster you plan to run that day, the more you warm up. For relaxed runs simply blend the warmup period into longer runs by starting slower. On fast days warm up separately by running a mile to several miles – perhaps adding some “strides” at the day’s maximum pace, taken before speed training or racing. Strides prepare the legs and lungs for what you’re about to do.