Class 11

Sometimes individual routes vary. Getting to the Amazon and Rexius paths is a little confusing the first few times. So distances often differed today.

Your classmates/teammates represented you perfectly in Sunday's Eugene Half-Marathon. Seven started, seven finished.

Thursday's run will your "midterm" for this class. The test distances: two or four miles.

OUR EUGENE HALF-MARATHON RESULTS

(from Sunday's race of 13.1 miles)

Daniel -- 1:58:20 (9:02 pace)

Sarah -- 2:03:19 (9:24s)

Rana -- 2:00:13 (9:10s)

Scott -- 1:44:13 (7:57s)

Jessica N. -- 2:37:22 (12:00s)

Jack -- 1:55:41 (8:50s)

Chelsea -- 2:54:25 (13:18s)

TODAY'S 3.3 MILES*

(*individual differences in distance are noted below; with per-mile pace and comparison to your last long run here; target was to match that pace for this longer distance)

Lyanne -- 41:48 (12:40 pace, +14 sec. per mile) 2nd best pacer

Rana -- 3.6 miles in 34:43 (9:45s, +1:02)

Scott -- ran for 30 min.

Julian -- 3.6 miles in 34:43 (9:45s, +1:31)

Katie -- ran for 30 min.

Maca -- 4.75 miles in 45:00 (9:28s, -28 sec.)

Brady -- 34:46 (9:46s, -28 sec.)

TODAY'S 6.6 MILES*

(same info as above)

Erik -- 6.8 miles in 1:03:39 (9:14s, +15 sec.) 3rd best pacer

Alex -- 1:02:25 (9:27s, +29 sec.)

Jessica D. -- 1:02 (9:23s, -27 sec.)

Sarah -- 7 miles in 1:14 (10:34s, +1:00)

Miles -- 55:19 (8:23s, -33 sec.)

Claire -- 56:04 (8:29s, +21 sec.)

Chelsea -- 6.4 miles in 1:07:33 (10:35s)

Arthur -- 59:24 (9:00s, +51 sec.)

James -- 7.7 miles in 59:36 (7:44s, -7 sec.) best pacer, earning extra credit

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.