Class 14 (retest 1 & 2 miles)

You’re back where you started – almost. Distances were the same today as the first week, with only the route varying slightly (which wasn’t by choice as high school track took over our some of “our” spot).

Tuesday’s distances will be 3.75 and 7.5 miles. You’ll stay on the river route for this and the term’s longest – 4.0 and 8.0 miles the following week.

TODAY’S ONE-MILE RETEST

(with time and comparison to first week’s mile; target was to go faster than before)

Leah – 8:44 (-43 sec.) most improved, earning extra credit

Gentry – 7:01 (-25 sec.)

Olivia – 7:16 (-37 sec.) 2^nd most improved

Wyatt – 5:52 (-13 sec.)

TODAY’S TWO-MILE RETEST

(same info as above, except per-mile pace is used for comparison to your original time)

Mak – 11:45 (5:52 pace, -6 sec. per mile)

Bill – 16:37 (8:18s, +13 sec.)

Calvin – 15:35 (7:47s, -1:04 vs. 4-mile test)

Kelly – 14:31 (7:15s, -32 sec.) 3^rd most improved

Kyle – 11:55 (5:57s, =)

LESSON 14: SUPPLEMENTAL SPORTS

You might not always be able to run... or might not always want to run... or might sometimes want to add activities to your running. Alternatives abound. You can bicycle, swim, “run” in water (wearing a flotation belt), cross-country ski, snowshoe or simply walk (one of the best but least appreciated options to running). In most of these activities, duplicate your running time to gain similar fitness benefits. If walking, double your usual running time.