Class 11 (3.3 & 5.5 miles)

You’re now going farther than the race distance. That’s overcompensation. You go longer at a slower pace, faster for a shorter distance, then bring race distance and speed together in the 5K and 10K.

As we move into the term’s second half, keep watch on your absences. You’re allowed four, for any reason. NO one gets a “no-pass” unless he or she stops trying to make up excess misses.

Speaking of (no)misses, one of the actual awards for this term goes to the runner with best attendance. The current leaders have more credits than we’ve had classes, thanks to daily prize winnings.

Thursday will bring your second set of intervals: shorter segments and more of them this time. It will be either 3 x one-third-mile or 3 x two-thirds on the turfs.

TODAY’S 3.3 MILES

(with per-mile pace and comparison to your last long run here; target was to match that pace for this longer distance; if you didn’t time yourself out at stoplights, you might have gone faster than listed here)

Leah – ran untimed

Olivia – 29:24 (8:54 pace, -8 sec. per mile)

Wyatt – 24:35 (7:26s, -25 sec.)

Bill – 30:20 (9:11s, -38 sec.)

Tyler – 22:28 (6:48s, +14 sec.)

Maca – 30:27 (9:13s, +6 sec.)

Elizabeth – 37:42 (11:26s, -2:42)

TODAY’S 6.6 MILES

(same info as above)

Alex – 50:29 (7:46s, -1 sec.) day’s best pacer, extra credit

Daniel – 50:45 for 6M (8:27s, -45 sec.)

Noe – 48:12 (7:24s, -11 sec.)

Mak – 44:50 (6:54s, -7 sec.)

Calvin – 1:00:59 (9:23s, -5 sec.) day’s 3^rd best pacer

Omar – 46:35 (7:10s, +12 sec.)

Kyle – 44:20 (6:51s, +16 sec.)

Colleen – 50:31 (7:46s, -2 sec.) day’s 2^nd best pacer

LESSON 11: WARMING UP

Don’t confuse stretching with warmup. Stretching exercises don’t start you sweating or raise your heart rate. You warm up by moving – first by walking or running slowly, then by easing into the full pace of the day after a mile or so. Recommendation: Walk five minutes (about a quarter-mile, not counting this in your run distance or time), then start to run. Treat the first mile of running as your warmup, making it the slowest mile of the day. The faster you plan to run that day, the more you warm up. For relaxed runs simply blend the warmup period into longer runs by starting slower. On fast days warm up separately by running a mile to several miles – perhaps adding some “strides” at the day’s maximum pace, taken before speed training or racing. Strides prepare the legs and lungs for what you’re about to do.