Class 14

You know the end of this class is near when it’s time to register for spring classes. Mine will return to its more traditional time and format: nine o’clock Tuesday and Thursday, with a combination of 5K-II and 10K training. Spring is the most popular term for running.

Tuesday’s distances will be 3.7 and 4.7 miles, to the Amazon Trail and back.

TODAY’S 4 X QUARTER-MILE INTERVALS

(with total time for one mile and comparison to your first week’s nonstop mile test; target was to go faster; if you didn’t time yourself, I split your team result in half)

Erik B. – 6:10 (-1:24) 3^rd most improved, tie

Leah – 7:48 (+4 sec.)

Olivia – 7:00 (-1:18)

Amina D. – 8:21 (-1:41) 2^nd most improved

Houston – 5:53 (no target)

Daniel – 7:00 (-1:06)

Leticia – 7:04 (-48 sec.)

Scott – 5:57 (-1:24) 3^rd most improved, tie

Katie – 8:21 (-1:57) most improved, earning extra credit

James S. – 7:04 (-52 sec.)

Eric S. – 5:57 (-59 sec.)

Eleanor – 7:48 (-1:03)

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.