Class 9

I’ll get these course directions right eventually! Last week I cut the long run short for most of you; today I added distance to the shorter one by not clearly noting the turnaround point. Your distance in the results below is my best guess.

Thursday’s run will take you to the halfway point in this class. You’ll all run another simulated “5K” that day, except now you’ll run by distance instead of time. In those 3.1 miles, the target again being to run easily for the first half, then to go faster in the second half.

TODAY’S 3 MILES (or thereabouts)

(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 time yourself out at stoplights, you probably ran faster than here)

Leah – 3.5 miles untimed

Olivia – 3.0M in 29:41 (9:53 pace, +2:02 per mile)

Amina D. – 3.5M in 36:07 (10:19s, -1:13)

Joey – 2.8M in 31:20 (11:11s, -32 sec.)

Leticia – 3.0M in 31:02 (10:20s, no target)

Katie – 3.0M in 33:32 (11:20s, +1:24)

James S. – 3.5M in 36:05 (10:18s, +1:24)

YingYing – 3.5M in 36:50 (10:31s, -15 sec.)

TODAY’S 4 MILES

(same info as above)

Erik B. – 37:00 (9:15s, +6 sec.) day’s 3^rd best pacer

Houston – 35:03 (8:46s, +58 sec.)

Miguel – 38:50 (9:42s, +1 sec.) day’s best pacer

Scott – 32:06 (8:01s, +4 sec.) day’s 2^nd best pacer

Jessica – 44:11 (11:02s, +36 sec.)

Eric S. – 31:42 (7:55s, +27 sec.)

LESSON 9: GETTING HURT

Runners get hurt. We rarely hurt ourselves in the sudden, traumatic ways skiers and linebackers do, but the injury rates run high. Most of our injuries are self-inflicted – from running too far, too fast, too soon or too often (and sometimes on surfaces or in shoes not right for us). Prevention is usually as simple as adjusting our routine. Immediate treatment seldom requires total rest, but only a change in activity. Use pain as your guide. If you can’t run steadily without pain, mix walking and running. If you can’t run-walk, simply walk. If you can’t walk, bicycle. If you can’t bike, swim. As you recover, climb back up this exercise ladder.