Class 13

You’re getting up there in distance. Only a half-mile to go before you peak, at four or five miles, in this class. That means you’ll pay one more visit to the Amazon Trail and one to the riverside bike path.

Thursday’s run, weather willing, will be your final set of intervals. These will be your shortest (and probably fastest) of the term: 4 x quarter-mile or 4 x half-mile, as a relay team of two.

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 pause your watch at stoplights, you probably ran faster than listed here)

James B. – ran untimed

Olivia – 34:05 (9:44 pace, -27 sec. per mile)

Amina D. – 39:03 (11:09s, +50 sec.)

Houston – 27:50 (7:57s, +14 sec.)

Bella – 29:29 (8:25s, -13 sec.)

Daniel – 31:05 (8:53s, +36 sec.)

Aminah K. – 39:03 (11:09s, -47 sec.)

Katie – 33:45 (9:38s, -1:32)

James S. – 37:10 (10:37s, +1:04)

YingYing – 38:58 (11:08s, +37 sec.)

TODAY’S 4.4 MILES

(same info as above)

Erik B. – 42:17 (9:23s, +9 sec.)

Scott – 35:07 (7:48s, +8 sec.) day’s 3^rd best pacer

Amanda – 34:48 (7:44s, -1 sec.) day’s best pacer

Eleanor – 43:49 (9:44s, -4 sec.) day’s 2^nd best pacer

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.