Class 14

Only two more steps up in distance remain. Or put another way, you’re within a half-mile or mile of doubling the original length.

I know that many of you are graduating. But if you’re not, fall registration begins on Monday. I’ll teach the same 5KII/10K class on the same days and at the same time as this term.

Tuesday you’ll retest at the first week’s distance: same route as that one or two miles.

TODAY’S 3.5 MILES

(with per-mile pace and comparison to your last long run here; target was to match that pace for this longer distance; the low-attendance bonus kicked in today, with everyone who ran getting extra credit)

Maca – 30:42 (8:44 pace, -44 sec. per mile)

TODAY’S 7.0 MILES

(same info as above)

Erik – 1:04:14 (9:10s, -4 sec.) day’s best pacer

Alex – 1:04:37 (9:14s, -13 sec.)

Jannik – 6.75 miles in 46:55 (6:57s, -39 sec.)

Sarah – 1:05:43 (9:23s, -11 sec.) 2nd best pacer

Claire – 55:57 (7:59s, -30 sec.)

Scott – 54:33 (7:47s, -55 sec.)

Arthur – 1:05:43 (9:23s, +23 sec.)

James – 55:38 (7:56s, +12 sec.)

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.