Class 9

Today you reached your class's namesake distance. You won't stop here but will add another mile or two miles before the term ends. This run also previewed course for the week-10 test.

On days of low attendance, I give double credit to all who make the run. This was one of those days.

Thursday's run will be your second set of intervals -- either 3 x one-third-mile or 3 x two-thirds.

TODAY'S 3.1 MILES (5K)

(with per-mile pace and comparison to your last long run here; target was to match that pace for this longer distance)

Maca -- 30:50 (9:56 pace, +35 sec. per mile)

Brady -- 28:34 (9:12s, +25 sec.)

TODAY'S 6.2 MILES (10K)

(same info as above)

Erik -- 55:44 (8:59s, -3 sec.) day's best pacer

Alex -- 55:40 (8:58s, -5 sec.) 2nd best pacer, tie

Jessica D. -- 1:01 (9:50s, +14 sec.)

Sarah -- 59:22 (9:34s, +17 sec.)

Claire -- 50:27 (8:08s, +19 sec.)
Jessica N. -- one-hour run

Jack -- 50:38 (8:10s, -27 sec.)

James -- 48:40 (7:51s, +5 sec.) 2nd best pacer, tie

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.