Class 7

Next week we get our one chance each year to set foot on the famous Hayward Field track. The annual intramural track has a Friday, May 1st date. No entry fee.

Thursday you'll run your second set of intervals: 3 x one-third-mile or 3 x two-thirds. This time I will assign you a relay partner, and you'll run every other lap with a rest break between.

TODAY'S 2.8 MILES

(with per-mile pace and comparison to your last long run here; target was to match that pace)

Lucas -- 21:42 (7:45 pace, -9 sec. per mile) day's 2nd best pacer
Lyanne -- 26:23 (9:25s, +19 sec.)
Garrett -- 21:42 (7:45s, +24 sec.)
Neal -- 21:50 (7:47s, -15 sec.)
Leslie -- 24:48 (8:51s, no target) after 10 miles on Sunday
Tara -- 24:35 (8:46s, +12 sec.)
Nicole -- 24:36 (8:46s, no target)
Becky -- 28:00 (10:00s, +11 sec.)
Eleanor -- untimed
Jerry -- 3.1 miles in 26:02 (8:23s, -49 sec.)

TODAY'S 5.5 MILES

(same info as above)

Michaela -- 4 x mile at 6:05 average; after 16 miles on Saturday
Joseph -- 48:49 (8:52s, -6 sec.) day's best pacer, earning extra credit
Osbaldo -- 6.5 miles in 52:00 (8:00s, +57 sec.)
Brooke -- 56:51 (10:20s, +40 sec.)
Baylie -- untimed
Juan Carlos -- 10 miles on Sunday

LESSON 7: GOING EASIER

Pacing isn’t just for a single run. It’s also something you practice from day to day throughout the week. Some runs must be hard if you’re training to race, but most runs must be easy to compensate for that effort. In other words, you run less than your best much of the time – neither long nor fast. You can calculate ideal pace for easy runs several ways: at least one minute per mile slower than you could race the same distance; or about 75 percent of maximum heart rate; or simply whatever feels comfortable, not too fast or too slow. The last of these guidelines is the simplest to use. What feels right usually is right.

Class 6

This by-time run was your only chance for some friendly competition in class. Everyone had an equal chance to finish first, so I gave a prize to the 5K and 10K winner -- the one who sped up most on the return trip. This was meant to mimic how you'd feel in the latter part of a race.

Tuesday's distances will be 2.75 and 5.5 miles. Eugene Marathon and Half runners are always welcome to join us on Sundays; this weekend we'll go 21 or 10 miles.

TODAY'S SLOW/FAST "16 MINUTES"

(with actual time and comparison of 2nd half with 1st; target was to come back faster, or run a so-called "negative split," which everyone did)

Andrew -- 14:23 (-1:37)

Lyanne -- 14:47 (-1:13)

Garrett -- 13:08 (-2:52) 2nd to finish; after 6 miles on Wed.

Neal -- 13:52 (-2:08) 3rd to finish

Leslie -- 14:55 (-1:05)

Nicole -- 11:20 (-4:40) 1st to finish, earning extra credit

Jeff -- 14:42 (-1:18)

TODAY'S SLOW/FAST "32 MINUTES"

(same info as above)

Michaela -- ran 9 miles

Lucas -- 27:44 (-4:16) 3rd to finish

Joseph -- 28:33 (-3:27)

Osbaldo -- 27:30 (-4:30) 2nd to finish

Isaac -- 26:30 (-5:30) 1st to finish, earning extra credit

Joshua -- 28:58 (-3:02)

Spencer -- 28:26 (-3:34)

Brooke -- 28:57 (-3:03)

Baylie -- untimed

Juan Carlos -- 28:00 (-4:00)

LESSON 6: GOING FASTER

A little bit of speed training goes a long way. In fact, a little bit is all you should do because, in excess, speed kills. Most runners can tolerate fast training that totals only about 10 percent of weekly mileage. This can come two major ways and one minor one. The first big way is as intervals – a training session of short, fast runs with recovery breaks between. The other main way to train for speed is the tempo run – at race pace or faster for a shorter distance. The smaller way to gain and maintain speed is with “strides” – ending the warmup by striding out for a hundred yards or so, one to five times, at the top speed that you would ever race. Strides also have value at the finish of a relaxed run, as a reminder to push at the end of a race.

Class 5

Welcome to winter-in-April. You might not have noticed, but the high hills had snow this morning. The chilly start to the day didn't stop your run -- or mine.

Someday I'll get this right! Today I failed at math for the "2.5-mile" run, sending most of you an extra point-five. No one complained.

On Thursday, for the only class all term, you will run by time instead of distance. I call it a "slow/fast run," as you go out for eight or 16 minutes easily, then come back harder. 

TODAY'S 3.0 MILES

(with per-mile pace and comparison to your last long run here; target was to match that pace for this longer distance)

Andrew -- 27:48 (9:10 pace, -33 sec. per mile)

Lyanne -- 27:21 (9:06s, -43 sec.)

Spencer -- 2.5 miles in 19:18 (7:43s, -1:19)

Tara -- 25:43 (8:34s, -1:14)

Becky -- 29:29 (9:49s, -1:31)

Jerry -- ran untimed

TODAY'S 5.0 MILES

(same info as above)

Michaela -- 36:55 (7:23s, -31 sec.) after 20 miles on weekend

Joseph -- 44:51 (8:58s, +5 sec.) day's 2nd best pacer

Osbaldo -- 35:17 (7:03s, -51 sec.) after 10 miles on Saturday

Isaac -- 35:45 (7:09s, +3 sec.) best pacer, earning extra credit

Joshua -- 40:29 (8:05s, +23 sec.)
Leslie -- 9 miles on Sunday

Brooke -- 48:18 (9:40s, -1:17)

Baylie -- 50:45 (10:09s, -1:24)

Juan -- 44:31 (8:54s, +6 sec.) 3rd best pacer; after 9 miles on Sunday

LESSON 5: GOING LONGER

Distance, unlike speed, is almost limitless. No matter what your level of talent, no matter how many years you have run, no matter how old your personal records are, the possibility of covering longer distances still exists. This helps explain the appeal of the marathon. First-year runners can take pride at finishing one in twice the time the leaders take to finish, and longtime runners can feel good about going the distance an hour slower than their PR. Not all runners can go faster, but just about anyone can run longer. It isn’t a matter of talent, but only of pacing, patience and persistence. However, you can’t take big leaps in distance all at once. The safe limit for progress is about 10 percent per week – for instance, no more than a half-mile added to the recent five-mile run.

Class 4

Notice how much difference the rest break makes. Everyone who ran last Thursday went much faster today -- and I hope without a great increase in effort. That's how interval training is supposed to work. It isn't everyone's (anyone's?) favorite way to start a day, but it will pay off later by making the longer runs seem easier.

Tuesday's distances are 2.5, 5.0 and 9.0 miles. Marathon and half training runs are available Saturday (from UO, same place our class starts) and Sunday (Eugene Running Company). Both start at 8:00. 

TODAY'S 2 X HALF-MILE

(with total time for one mile and comparison to your nonstop time last Thursday; target was to go faster; lesser target was to run equal or faster time for the second segment)

Andrew -- 6:31 (-59 sec.)

Lyanne -- 7:44 (-1:08) day's 2nd most improved

Joseph -- 7:05 (-1:07) day's 3rd most improved

Garrett -- 5:24 (-31 sec.)

Neal -- 5:27 (-38 sec.)

Leslie -- 7:13 (no target)

Spencer -- 5:31 (no target)

Tara -- 6:50 (-39 sec.)

Nicole -- 7:00 (-47 sec.)

Becky -- 8:26 (-53 sec.)

Eleanor -- 9:32 (no target)

Jerry -- 6:22 (-2:23) most improved, earning extra credit

TODAY'S 2 X MILE

(with total time for two miles, per-mile pace and comparison to your nonstop time last Thursday; target was to go faster; lesser target was to run equal or faster time for the second segment)

Michaela -- 11:50 (5:55 per mile) totaled 5 x mile at 6:02s

Lucas -- 11:08 (5:34s, -36 sec.)

Osbaldo -- 11:10 (5:35s, -36 sec.)

Brooke -- 15:44 (7:52s, -57 sec.)

Juan Carlos -- 7:02s, no target)

LESSON 4: BIG DAYS

Most runs need to be easy. This is true whether you’re a beginning racer or an elite athlete. (Of course, the definition of “easy” varies hugely for these groups; easy for the elite would be impossible for the beginner.) Training for the distance and pace of races, and actually running these events, is a prescription item, best taken in proper, well-spaced doses. New racers are wise to limit themselves to one big day a week. On this day, run longer than normal (as long as the longest race distance but at a slower pace) or faster than normal on this day (as fast as the fastest race pace but for a shorter distance), or go to the starting line in a race (combining full distance at full pace). Experienced racers can put a long run AND a fast run into the same week, but don’t want to squeeze both of these PLUS a race into one week.

Class 2

This wasn't a race. At least I don't use that word in class. My preference is "test," because that's what you do: test yourself rather than racing to beat others. Today's time gives you a target for later tests.

Tuesday's distances step up to 2.25 and 4.5 miles, plus an 8.0 option for half-marathoners.

Thanks to Laurel Mathiesen for introducing you to the Eugene Marathon and leading warmup drills this morning.

TODAY'S ONE-MILE TEST

(with time and comparison to Tuesday's per-mile pace, if your distance then appeared to be accurate; target was to go faster for this shorter run)

Andrew -- 7:30

Lyanne -- 8:53

Garrett -- 5:55 (-2:06) day's most improved, earning extra credit

Neal -- 6:05 (-2:03) day's 2nd most improved

Tara -- 7:29 (-1:33)

Nicole -- 7:47

Becky -- 9:19

Eleanor -- ran untimed

Jerry -- 8:45 (-18 sec.)

TODAY'S TWO-MILE TEST

(with per-mile pace and comparison to Tuesday's per-mile pace, if your distance appeared to be accurate; target was to go faster for this shorter run)

Michaela -- 6 miles 39:50 (6:35 pace, -38 sec. per mile)

Lucas -- 12:21 (6:10s)

Joseph -- 16:24 (8:12s, -1:35) day's 3rd most improved

Jannik -- 12:24 (6:12s, -1:01)

Osbaldo -- 12:23 (6:11s, -45 sec.)

Isaac -- 12:58 (6:29s, -44 sec.)

Joshua -- 14:45 (7:22s, -56 sec.)

Leslie -- 4 miles in 36:00 (9:00s)

Brooke -- 17:39 (8:49s, -41 sec.)

Justyne -- 18:22 (9:11s, -13 sec.)

Baylie -- 21:25 (10:42s)

LESSON 2: WINNING WAYS

A great beauty of running is that it gives everyone a chance to win. Winning isn’t automatic; you still have to work for success and risk failure. But unlike other sports there’s no need to beat an arbitrary standard (such as “par” or an opponent’s score). You measure yourself against your personal records. To the runner, a “PR” does not stand for public relations or an island in the Caribbean. It means “personal record,” and this PR may represent the greatest advance in the history of this sport. The invention of the digital stopwatch worn on the wrist turned everyone into a potential winner. Here was a personal and yet objective way to measure success and progress. It didn’t depend upon beating anyone, but only upon how the new numbers on the watch compared with the old ones.

Class 1

Even more than usual at a term's start, I enjoyed welcoming you all this morning. I'd missed this teaching while taking the winter months off.

The running start was a little shaky, as I didn't explain the route well enough. Still, everyone ran approximately the scheduled distance.

On Thursday (and from now on) we'll meet outside the Rec Center's east entrance, at the turf fields. You'll take a good warmup, then a one- or two-mile test.

Starting today I post everyone's results and a mini-lesson on running.

TODAY'S "2 MILES"

(with per-mile pace IF it had been that exact distance; target was to run relaxed, at a pace you can improve greatly on Thursday at a shorter distance; if you didn't pause your watch at stoplights, you probably ran faster than listed here)

Lyanne -- 29:26 (14:43 per mile)

Garrett -- 16:02 (8:01s)

Neal -- 16:16 (8:08s)

Spencer -- 17:59 (8:59s)

Tara -- 18:05 (9:02s)

Nicole -- 24:00 (12:00s)

Jeff -- 18:13 (9:06s)

Becky -- 29:55 (14:57s)

Eleanor -- 21:35 (10:47s)

Jerry -- 18:06 (9:03s)

TODAY'S "4 MILES"

(same info as above)

Joseph -- 39:08 (9:47s)

Osbaldo -- 27:45 (6:56s)

Joshua -- 33:16 (8:18s)

Brooke -- 38:03 (9:30s)

Justyne -- 37:40 (9:24s)

Baylie -- 38:50 (9:37s)

TODAY'S 7 MILES

(same info as above, for half-marathon and marathon training)

Michaela -- 50:38 (7:13s)

Jannik -- 50:38 (7:13s)

Isaac -- 50:38 (7:13s)

Juan -- 1:01:37 on Sunday (8:48s)

LESSON 1: WHY RACE?

Running in races is not a requirement for calling yourself a runner. Running is easier and safer without this added effort. Racing is hard, and moderately risky – but also exciting, challenging and motivating as it pushes you farther and faster than you could go alone. The race itself puts you on the line – not just the starting line but at the red-line of your abilities, where you can push no harder without breaking. Racing puts your training and resolve to their final test. You don’t take this test alone but in the company of dozens, hundreds or even thousands of runners like yourself. You aren’t competing with them; you’re cooperating. The competition isn’t with others but with the distance, the course, the conditions and the voice inside that pleads with you to ease off. Everyone else in the race is tested the same ways. You push, pull and pace each other.

Spring 5K-II & 10K Class

PERU 332 & 341 (CRN 34815 & 34816) for spring 2015; Tuesday and Thursday; 8:00 to 8:50 for 5K, 8:00 to 9:40 for 10K.

LEARNING OUTCOMES: (1) introduce you to many types of running and many places to run; (2) increase your distance; (3) improve your pace; (4) avoid or minimize injuries; (5) make running a lasting habit.

REQUIREMENTS: (1) attend 16 or more of the 20 scheduled class sessions; (2) inform the instructor if you are ill or injured and can’t attend class; (4) perform modified activity, assigned and supervised by the instructor, if you have a minor ailment; (5) pass the class quiz, your only written assignment here.

INSTRUCTOR: Joe Henderson. E-mail: jhender@uoregon.edu (or joesrunteam@gmail.com). “Office”: day’s run site, about 15 minutes before and after each class. Class reports appear on www.uorunclass.blogspot.com. You’re also invited to join the Facebook group Joe’s Team Runners.

LOCATIONS: Meet in the new Rec Center classroom off the turf playing fields (Room 87, enter through the pool deck) on first day only. All other days, meet outside near the Rec’s east entrance, unless told otherwise. We run outdoors except when weather conditions (snow-ice, heavy rain, high wind) might create hazards. However, class always meets unless entire university is closed. A restroom is available at our meeting spot. If you leave belongings in the covered area there, security can’t be guaranteed. Putting at least your valuables in a nearby day-use locker is strongly recommended.

EQUIPMENT:  Running requires minimal equipment. Most important are shoes designed for running and a digital watch with a stopwatch feature. Dress for the activity and the day’s weather. Running starts the first day, so come to that class prepared for activity following a brief introductory talk. P.E. department policy dictates that you don’t listen to a music player during class and that you do wear a shirt.

RUNS:  The classes meet only twice a week, but you’re wise to run at least one more day each week on your own. This not only meets the accepted minimum requirement of three sessions a week for improving fitness, but also starts establishing a habit of independent running. Our Tuesday run builds up your distance, increasing by about 10 percent per week and nearly doubling in length during the term. Our Thursday run improves your speed, with a series of short-distance tests to measure progress. These include “races” (among yourselves) in the first, fifth and 10^th weeks. Recommended additional runs are no longer than that Tuesday’s distance, at a relaxed pace.

TESTS: Each run tests your endurance or speed. You run to improve yourself from one run to the next. In addition you take a written quiz at the end of the term to see how well you have absorbed the lessons that every runner should know. A brief lesson, containing answers to the quiz, is posted after each run, along with the day’s results.

SCHEDULE: Classes begin promptly at 8:00, at turf fields unless announced otherwise. Please arrive on time, to hear the day’s instructions and to avoid starting the run alone. Most of class time is then spent warming up, running and cooling down. Wait to leave until the last runner at your distance finishes. You self-report your results to the instructor, for reporting to you later that day by e-mail.

Shorter run is for 5K training, longer for 10K. Students registered for the 5K class may take the longer run, but those signed up for 10K can’t drop to the shorter distance. Weather conditions might alter a day’s run. Warmup running is included in the long runs, and you warm up separately for fast ones.

We can add a longer distance on Tuesdays for students running the Eugene Half-Marathon (on May 10^th), if interest warrants. Suggested distances are included here.

Day/Date – Scheduled Run

Tuesday, 3/31 – intro & long 2 or 4 miles (7 miles for Half)

Thursday, 4/2 – test 1 or 2 miles

Tuesday, 4/7 – long 2.25 or 4.5 miles (8 miles for Half)

Thursday, 4/9 – fast 2 x half-mile or 2 x mile

Tuesday, 4/14 – long 2.5 or 5 miles (9 miles for Half)

Thursday, 4/16 – slow/fast 16 or 32 minutes

Tuesday, 4/21 – long 2.75 or 5.5 miles (10 miles for Half)

Thursday, 4/23 – fast 3 x one-third-mile or 3 x two-thirds

Tuesday, 4/28 – long 3 or 6 miles (11 miles for Half)

Thursday, 4/30 – test 2 or 4 miles

Tuesday, 5/5 – long 3.25 or 6.5 miles (also 6.5 for Half)

Thursday, 5/7 – slow/fast 2 or 4 miles

Tuesday, 5/12 – long 3.5 or 7 miles (none for half-marathoners)

Thursday, 5/14 – fast 4 x quarter-mile or 4 x half-mile

Tuesday, 5/19 – long 3.75 or 7.5 miles

Thursday, 5/21 – fast 1 or 2 miles

Tuesday, 5/26– long 4 or 8 miles

Thursday, 5/28 – easy 2 or 4 miles

Tuesday, 6/2 – test 5K or 10K

Thursday, 6/4 – quiz due; slow/fast 24 minutes for all

ATTENDANCE: Department policy is firm and clear on this matter. You’re allowed no more than four absences for any reason (including medical, family emergency or class conflict). If you are ill or injured, let the instructor know immediately so he can suggest alternate activity or possible treatment. If your medical condition becomes chronic and you miss too many runs, he will urge you to withdraw from class to avoid receiving a no-pass. Certain types of runs and races may earn you extra credit, erasing an absence. Ask the instructor what qualifies for a bonus this term.

GRADES: This is a pass/no-pass class. Grading is based on these three criteria, set by the department: (a) skill – 60% (60 possible points for participation in scheduled runs); (b) knowledge – 20% (20 possible points for the written quiz); (c) affective – 20% (20 possible points for regular attendance, honest effort and positive attitude toward fellow runners and the instructor). A passing grade is 70% or higher, or 70 points of a possible 100. If you show up and put in good efforts, you’ll pass. If you run regularly, you’ll get better at running. If you don’t, you won’t.