Class 13 (3.65 & 7.15 miles)

Two more Tuesdays remain when you go longer than the test distance. Then in week 10 you’ll come DOWN in distance for your 5K or 10K.

Thursday will bring a retest of one or two miles, seeing how you compare now to the first week’s test. The distance remains the same, but the courses be different this time.

Be warned that we might have to move around some the last few Thursdays. Big track meets are coming to Hayward Field three of those four weekends – State Meets, Pre Classic and NCAA Championships. All will spill out onto “our” fields.

TODAY’S 3.65 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 probably ran faster than listed here; longer than planned because of an extra turf field added at start)

Leah – 37:59 (10:51s, -1:43 per mile)

Olivia – 31:30 (8;38s, -16 sec.)

Wyatt – 28:28 (7:48s, +22 sec.)

Tyler – 24:04 (6:35s, -13 sec.)

Elizabeth – 44:48 (12:16s, +50 sec.)

TODAY’S 7.15 MILES

(same info as above)

Alex – 52:04 (7:17s, -29 sec.)

Gentry – 1:01:51 (8:39s, +46 sec.)

Noe – 52:04 (7:17s, -7 sec.)

Philip – untimed

Mak – 50:44 (7:05s, +11 sec.)

Bill – 1:03:11 (9:01s, -33 sec.)

Calvin – 1:07:40 (9:28s, +5 sec.) 2^nd best pacer, tie

Kelly – 58:50 (8:13s, =) best pacer, earning extra credit

Omar – 50:33 (7:05s, -5 sec.) 2^nd best pacer, tie

LESSON 13: EXTRA EXERCISES

Running is a specialized activity, working mainly the legs in straight-ahead movement. If you’re seeking more complete fitness, you need to supplement the runs with other exercises. These strengthen the muscles that running neglects, and stretch those that running tightens. The older you are and the more years you’ve run, the greater the tightness and imbalance become – unless you take corrective action. Give attention to strengthening the upper body, and to stretching the legs. Add a few minutes of extra exercise – after the run when these exercises do the most good or take the least energy away from your main activity.