Class 13

Big track meets will boot us off at least one of the turf fields (plus the practice track) for our remaining Thursday classes. This requires switching the faster runs to Tuesdays – as happened today with your final set of intervals.

Bravo to Jessica D. for her Hippie Chick half-marathon in Hillsboro on Saturday. And to James for pacing (perfectly) a group of marathoners at the Pacific Northwest race in Eugene that day.

Thursday’s distances will be 3.5 and 7.0 miles, on the river path.

TODAY’S 3 X ONE-THIRD-MILE INTERVALS

(with total time for one mile and comparison to your first week’s nonstop mile test; target was to go faster)

Daniel – 5:41 (-2:21 vs. first week’s 2-mile)

Jessica N. – ran untimed

Jack – 6:42 (-26 sec. from first week’s 2-mile)

Maca – 7:18 (-1:18) day's most improved, earning extra credit

Brady – 6:42 (no target)

TODAY’S 3 X TWO-THIRDS-MILE INTERVALS

(with total time for two miles, per-mile pace and comparison to your first week’s nonstop two-mile test; target was to go faster)

Erik – 14:02 (7:01 pace, -1:06 per mile) 3^rd most improved

Jessica D. – 14:41 (7:20s, -50 sec.)

Jannik – 11:17 (5:38s, -42 sec.)

Sarah – 14:14 (7:07s, no target)

Rana – 13:53 (6:56s, -28 sec.)

Claire – 13:37 (6:48s, -1:00)

Scott – 11:48 (5:54s, -45 sec.)

Julian – 13:12 (6:36s, -25 sec.)

Arthur – 13:23 (6:41s, -47 sec.)

James – 13:03 (6:31s, -1:08) 2^nd most improved

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.