Class 6 (2xHalf & 2xMile)

See what a difference those rest/recovery breaks make. (Sunny, dry day helps too!) Your running times today averaged 25 seconds per mile faster than the same distance, same course as the first week.

Our marathoners and half-marathoners are little more than a week away from your Eugene race. I strongly urge you skip next Thursday’s class (or come for a very easy run, not speed training) as you taper for the big event. Also plan to spent the following week recovering.

Tuesday’s run will be either 2.8 or 5.6 miles. It will take you through the neighborhoods south and west of campus.

TODAY’S 2 X HALF-MILE

(with total time for one mile and comparison to first week’s nonstop mile test; target was to go faster, which rest break allows)

Leah – 8:20 (-1:07) day’s most improved, earning extra credit

Olivia – 7:19 (-34 sec.) 2^nd most improved, tie

Tyler – 7 miles on Wednesday evening

Mike – 6:01 (no target)

Maca – 7:31 (-34 sec.) 2^nd most improved, tie

TODAY’S 2 X MILE

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

Alex – 12:46 (6:23 pace, -11 sec. per mile)

Gentry – 14:43 (7:21s, -5 sec. vs. 1^st weeks one mile)

Noe – 11:55 (5:57s, -34 sec.) 2^nd most improved, tie

Philip – 10:56 (5:28s, -23 sec.)

Mak – 11:02 (5:31s, -27 sec.)

Bill – 16:33 (8:16s, +11 sec.)

Calvin – 15:45 (7:52s, no target)

Kelly – 14:33 (7:16s, -31 sec.)

Omar – 11:10 (5:35s, -33 sec.)

Kyle – 11:01 (5:30s, -27 sec.)

Colleen – 14:09 (7:04s, -18 sec.)

LESSON 6: GOING FASTER

A little bit of speed training goes a long way. In fact, a little bit is all you should do because, in excess, speed kills. Most runners can tolerate fast training that totals only about 10 percent of weekly mileage. This can come two major ways and one minor one. The first big way is as intervals – a training session of short, fast runs with recovery breaks between. The other main way to train for speed is the tempo run – at race pace or faster for a shorter distance. The smaller way to gain and maintain speed is with “strides” – ending the warmup by striding out for a hundred yards or so, one to five times, at the top speed that you would ever race. Strides also have value at the finish of a relaxed run, as a reminder to push at the end of a race.