Class 4

Running by minutes, as you did today, has two benefits besides the main purpose of teaching you to run faster when tired. First, everyone (in each group) gets closer together after the turnaround – and finishes at nearly the same time. Second, everyone has an equal chance to finish first – as native speed is less important here than how much you speed up on the return trip.

Tuesday’s distances will be 2.5 and 5.0 miles. You’ll run most of those to the north of Franklin Boulevard, along the river.

TODAY’S SLOW/FAST “16 MINUTES”

(with actual time and comparison of second half with first; target was to beat 16 minutes by going faster coming back, defined as running a “negative split”)

Lyanne – 14:26 (-1:34 for 2^nd half) 2^nd best speedup for this run

Jessica N. – 13:42 (-2:18) best speedup for this run, earning extra credit

Katie – 15:40 (-20 sec.)

Maca – 14:45 (-1:15)

TODAY’S SLOW/FAST “32 MINUTES”

(same info as above, except target was to beat 32 minutes)

Erik – 29:36 (-2:24 for 2^nd half)

Alex – 29:42 (-2:18)

Jessica D. – 29:39 (-2:21)

Jannik – 27:01 (-4:59) best speedup for this run, earning extra credit

Daniel – 29:43 (-2:17)

Sarah – 29:09 (-2:51)

Rana – 29:07 (-2:53)

Claire – 28:51 (-3:09)

Scott – ran untimed

Jack – 28:49 (-3:11) 3^rd best speedup for this run

Chelsea – 30:44 (-1:16)

Julian – 28:44 (-3:16) 2^nd best speedup for this run

Brady – 32:15 (+15 sec.)

James – 29:51 (-2:09)

LESSON 4: BIG DAYS

Most runs need to be easy. This is true whether you’re a beginning racer or an elite athlete. (Of course, the definition of “easy” varies hugely for these groups; easy for the elite would be impossible for the beginner.) Training for the distance and pace of races, and actually running these events, is a prescription item, best taken in proper, well-spaced doses. New racers are wise to limit themselves to one big day a week. On this day, run longer than normal (as long as the longest race distance but at a slower pace) or faster than normal on this day (as fast as the fastest race pace but for a shorter distance), or go to the starting line in a race (combining full distance at full pace). Experienced racers can put a long run AND a fast run into the same week, but don’t want to squeeze both of these PLUS a race into one week.