Class 9 (3.1 & 6.2 miles)

Dave Rubino was my hero today. I felt unwell this morning and asked him to sub. He immediately said yes, while Bill and Colleen agreed to be his “assistant coaches on the run.” Dave is the HEAD running teacher in university P.E.

I expressed the distances in miles today instead of kilometers. That’s because I didn’t want you thinking that these were races. They were to be at the same effort as other Tuesdays, while also giving you a preview of the route for the final class test: 5K or 10K.

Thursday will bring the midterm two- or four-mile test. The idea here is to go faster than your last long run, which now is longer than this.

A half-dozen students represented us all well at Sunday’s Eugene Marathon and half. See their results below.

SUNDAY’S EUGENE MARATHON & HALF

(with official times and paces; extra class credits for all)

Alex – half in 1:51:11 (8:30s)

Gentry – half in 2:06:05 (9:16s)

Philip – marathon in 4:12:20 (9:38s)

Bill – half in 2:07:07 (9:29s)
Kelly – half in 1:48:12 (8:53s)
Tyler – half in 1:26:17 (6:36s)

TODAY’S 3.1 MILES

(with per-mile pace; target was to match the pace of your last long run here; if you didn’t time yourself out at stoplights, you probably ran faster than listed here)

Olivia – 28:00 (9:02 pace, +4 sec. per mile)

Tyler – 23:06 (7:27s, +53 sec.) excused but still came

Bill – 3.2 miles in 31:24 (9:49s, +15 sec.) excused but still came

Kelly – 24:55 (8:53s, +40 sec.) excused but still came

Maca – 28:25 (9:07s, +5 sec.) ran at Amazon Trail

Elizabeth – ran untimed

TODAY’S 6.2 MILES

(same info as above)

Alex – excused for race recovery

Daniel – 57:03 (9:12s, +2 sec.) best pacer, tie; extra credit

Gentry – excused for race recovery

Philip – excused for race recovery

Mak – 5.7 miles in 40:01 (7:01s, +2 sec.) best pacer, tie; extra credit

Wyatt – 5.7 miles untimed

Calvin – 58:43 (9:28s, -13 sec.)

Omar – 5.7 miles in 39:46 (6:58s, +5 sec.)

Kyle – 5.7 miles in 37:36 (6:35s, -16 sec.)

Colleen – 48:26 (7:48s, -14 sec.)

LESSON 9: GETTING HURT

Runners get hurt. We rarely hurt ourselves in the sudden, traumatic ways skiers and linebackers do, but the injury rates run high. Most of our injuries are self-inflicted – from running too far, too fast, too soon or too often (and sometimes on surfaces or in shoes not right for us). Prevention is usually as simple as adjusting our routine. Immediate treatment seldom requires total rest, but only a change in activity. Use pain as your guide. If you can’t run steadily without pain, mix walking and running. If you can’t run-walk, simply walk. If you can’t walk, bicycle. If you can’t bike, swim. As you recover, climb back up this exercise ladder.