Class 10 (2 & 4 mile tests)

Today you arrived back where you started – at our opening distance of two or four miles. Then it was a relaxed run; now it’s a test. I hope you know you’ve come a long way from week one, day one to midterm.

Tuesday’s distances will be 3.3 and 6.6 miles.

Thanks to Keith McConnell, Colleen Wedin and Bill Manning for filling in admirably today. The mini-lesson below is one I’m relearning this week.

TODAY’S 2-MILE TEST

(with per-mile pace and comparison to last long run here; target was to go faster for this shorter distance; if you didn’t time yourself at Franklin stoplights, you probably ran faster than listed here)

Bill – 17:42 (8:48 pace, -1:01 per mile) most improved, extra credit

Elizabeth – 17:00 for unknown distance

TODAY’S 4-MILE TEST

(same info as above)

Alex – 30:45 (7:41s, -6 sec.)

Daniel – 34:10 (8:32s, -40 sec.) 2^nd most improved

Gentry – 30:00 (7:30s, -23 sec.)

Noe – 28:43 (7:11s, -24 sec.)

Philip – untimed

Mak – 28:15 (7:04s, +3 sec.)

Calvin – 35:30 (8:52s, -36 sec.) 3^rd most improved

Kelly – 31:40 (7:54s, -19 sec.)

Omar – 25:48 (6:27s, -31 sec.)

Kyle – 25:30 (6:22s, -13 sec.)

Tyler – 22:00 (6:30s, -4 sec.)

Colleen – 29:18 (7:19s, -29 sec.)

LESSON 10: GETTING SICK

Take illness symptoms as seriously as those of injury. But instead of using pain as a guide, substitute the words fever and fatigue. The most common ailments are the flu and colds. Never, ever run with the flu’s fever. Don’t just rest while feverish but take an additional day off for each day of the illness, or you risk serious complications. Colds are more mundane – and more common. They usually pass through you in about a week. Rest during the “coming-on” stage (usually the first two to four days). Then run easily (slowly enough not to cause heavy coughing and nose-throat irritation) during the “coming-out” stage.