Class 14

These were your shortest -- and therefore fastest -- runs of the term. It also was your final set of intervals. (Is that cheering I hear?)

Tuesday's distances are 3.75 and 7.5 miles. Registration begins on Monday for my fall class, also 5K/10K but starting at 9 o'clock to attract a few more later sleepers.  Signup continues for summer class,  a combined Jog/Run and 5K.

TODAY'S 4 X QUARTER-MILE INTERVALS

(with total time for one mile and comparison to your first week's nonstop mile; target was to go faster; if you didn't time yourself, I divided team total in half)

Andrew -- 5:49 (-1:51) day's most improved, earning extra credit

Lyanne -- 7:58 (-55 sec.)

Garrett -- 5:49 (-6 sec.)

Tara -- 6:36 (-53 sec.)

Nicole -- 6:36 (-1:01)

Becky -- 7:57 (-1:22) day's 2nd most improved

TODAY'S 4 X HALF-MILE INTERVALS

(with total time for two miles, per-mile pace and comparison to your first week's nonstop mile; target was to go faster; if you didn't time yourself, I divided team total in half)

Michaela -- swam

Lucas -- 11:20 (5:40 pace, -30 sec. per mile)

Joseph -- 13:48 (6:54s, -1:18)

Isaac -- support team

Joshua -- 13:42 (6:51s, -2 sec.)

Brooke -- support team

Juan Carlos -- 15:42 (7:51s, no target)

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.

Class 13

A half-dozen of your teammates went long this weekend. Michaela and Osbaldo finished their first marathon. Isaac, Leslie, Brooke and Juan ran half-marathons. Michaela won her age group, and Isaac placed second in his.

Thursday's run (for those not still recovering from big efforts) is our final set of intervals: either 4 x quarter-mile or 4 x half-mile, as relay teams of two. 

TODAY'S 3.6 MILES

(with per-mile pace, based on GPS reading of 3.65, and comparison to your last long run here; target was to match that pace)

Andrew -- 30:41 (8:20 pace, -10 sec. per mile)

Lyanne -- 34:34 (9:28s, +9 sec.)

Garrett -- 26:13 (7:11s, +27 sec.) after 9 miles on Sunday

Neal -- 26:13 (7:11s, -8 sec.) day's 2nd best pacer

Becky -- 36:38 (10:02s, =) day's best pacer, earning extra credit

Baylie -- 35:58 (9:51s, -18 sec.)

Jerry -- 34:06 (9:20s, +1:00)

TODAY'S 7.1 MILES

(same info as above, except pace based on GPS reading of 7.15 miles)

Michaela -- walk, after marathon in Sunday

Lucas -- 57:04 (7:59s, +14 sec.)

Joseph -- 1:00:16 (8:25s, -28 sec.)

Osbaldo -- walk, after marathon on Sunday

Joshua -- 1:09:15 (9:41s, +9 sec.)

Brooke -- walk, after half-marathon on Sunday

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.

Class 12

This was your final negative-split exercise, running the second half faster than the first. It mainly showed how well you can finish if you don't start too fast.

Good luck to our runners who race this weekend: Isaac, Leslie, Brooke and Juan in the half-marathon, and Michaela and Osbaldo in the marathon.

Tuesday's distances will be 3.5 and 7.0 miles -- unless you raced, in which case you'll do little or nothing. I hope you still will come to class to receive our praise.

TODAY'S SLOW/FAST 2 MILES

(with total time and comparison of one-mile laps; target was to finish faster, which everyone did)

Andrew -- 15:57 (8:28 & 7:19 miles, -1:09)
Lyanne -- 18:31 (9:18 & 9:13, -5 sec.)
Garrett -- 13:17 (6:58 & 6:19, -39 sec.)
Neal -- 13:20 (6:58 & 6:22, -36 sec.)
Leslie -- 19:18 (9:44 & 9:34, -10 sec.) before Sunday's Eugene half
Tara -- 17:47 (9:47 & 8:04, -1:39) day's 2nd best speedup
Nicole -- 17:49 (9:56 & 7:53, -2:03) best speedup, earning extra credit
Brooke -- 17:18 (9:44 & 9:34, -10 sec.) before Sunday's Disneyland half
Jerry -- 16:18 (8:53 & 7:25, -1:28) day's 3rd best speedup

TODAY'S SLOW/FAST 3.9 MILES

(with total time and comparison of per-mile pace for each lap; target was to finish faster, which you both did)

Michaela -- ran 4.3 miles, before Sunday's Eugene marathon
Joseph -- 33:16 (9:03 & 8:00 pace, -1:03)
Osbaldo -- ran untimed, before Sunday's Eugene marathon
Isaac -- ran untimed, before Sunday's Eugene half
Joshua -- 31:55 (8:18s & 8:03s, -15 sec.)
Juan Carlos -- running Sunday's Eugene half

LESSON 12: COOLING DOWN

When the run ends, resist the urge to stop suddenly. Instead, walk to cool down more gradually. If the warmup shifts gears between resting and hard running, the cooldown period is a necessary transition from racing to resting. Continued mild activity gradually slows down the revved-up metabolism, and also acts as a massage to gently work out the soreness and fatigue products generated by the earlier effort. The pattern and pace of recovery are set in the first few minutes after the running ends. Some advisers will tell you to run easily during the cooldown, but walking gives the same benefits with much less effort – and you’ve already run hard enough. After this walk is the best time for stretching exercises, which loosen the muscles that running has tightened.

Class 11

While you're barely halfway through spring term, I'm already taking names for summer. Registration is underway for my four-week, five-days-weekly class that begins June 22nd. It combines Jog/Run and 5K (with an unofficial 10K option). It offers one credit for no tuition, only the standard $100 P.E. fee.

Thursday's run will be another slow/fast run, this by distance. You'll try to run each mile (of two or four total) faster than the one before.

TODAY'S 3.3 MILES

(with per-mile pace and comparison to your last long run here; target was to match that pace; * = tapering for half-marathon or marathon this weekend)

Andrew -- 28:04 (8:30 pace, -40 sec. per mile)
Garrett -- 22:15 (6:44s, -35 sec.)
Neal -- ran untimed
Tara -- 26:04 (7:54s, -52 sec.)
*Brooke -- 3.1 miles in 28:27 (9:10s, -48 sec.)
Eleanor -- ran untimed
Jerry -- 27:33 (8:20s, -3 sec.) day's best pacer, earning extra credit

TODAY'S 4.0 AND 6.6 MILES

(same info as above)

*Michaela -- 4 miles in 31:00 (7:45s, +8 sec.) 2nd best pacer; after 11M on Saturday
*Lucas -- 4 miles in 31:00 (7:45s, +56 sec.)
Joseph -- 6.6 miles in 58:44 (8:53s, +26 sec.)
*Osbaldo -- 4 miles in 31:00 (7:45s, +35 sec.) after one hour on Sunday
*Isaac -- 4 miles in 31:00 (7:45s, +45 sec.)
Joshua -- 6.6 miles in 1:03 (9:32s, +1:20)
Leslie -- one hour on Sunday
Baylie -- ran untimed
*Juan Carlos -- one hour on Sunday

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.

Class 10

You reached the term's midpoint today. The second of three tests checked your progress, which everyone has made.

Tuesday's distances will be 3.25 and 6.5 miles. Or if you can't wait that long, run Friday's intramural track meet (starting at 6:00, with free registration at 5:30) -- or join my half and marathon team's final one-hour run on Sunday morning (from the Eugene Running Company at 8:00).

TODAY'S 2-MILE TEST

(with per-mile pace and comparison to your last long run here; target was to go faster; * = faster than first week's one-mile test)

*Lyanne -- 17:37 (8:48 pace, -31 sec.  per mile)

Neal -- 12:34 (6:17s, -1:02) 3rd most improved

Tara -- 15:34 (7:47s, -59 sec.)

Nicole -- 16:26 (8:13s, -33 sec.)

*Becky -- 18:18 (9:09s, -53 sec.)

Baylie -- 18:56 (9:28s, -41 sec.) faster than 1st week's 2-mile

*Jerry -- 15:44 (7:52s, -31 sec.)

TODAY'S 4.1-MILE TEST

(with per-mile pace and comparison to your last long run here; target was to go faster; * = faster than 1st week's 2-mile test)

Michaela -- 5 miles in 32:30 (6:28s, -1:09) 2nd most improved

Joshua -- 32:28 (7:54s, -18 sec.)

Isaac -- ran hills for Eugene Half training

Leslie -- running 11 miles in afternoon

Brooke -- 35:46 (8:42s, -1:15s)  most improved, earning extra credit 

LESSON 10: GETTING SICK

Take illness symptoms as seriously as those of injury. But instead of using pain as a guide, substitute the words fever and fatigue. The most common ailments are the flu and colds. Never, ever run with the flu’s fever. Don’t just rest while feverish but take an additional day off for each day of the illness, or you risk serious complications. Colds are more mundane – and more common. They usually pass through you in about a week. Rest during the “coming-on” stage (usually the first two to four days). Then run easily (slowly enough not to cause heavy coughing and nose-throat irritation) during the “coming-out” stage.

Class 9

You've now nearly reached the race distance for which your class is named. You won't stop here but will climb up to four or eight miles on Tuesdays.

Thursday you'll take a "midterm," testing yourself at two or four miles. Friday's intramural track meet at Hayward Field will begin at 6:00, with registration the half-hour prior.

TODAY'S 3.0 MILES

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

Lyanne -- 27:59 (9:19 pace, -6 sec. per mile) 2nd best pacer

Garrett -- 3.25 miles in 23:49 (7:19s, -26 sec.)

Neal -- 3.25 miles in 23:49 (7:19s, -28 sec.)

Spencer -- 24:34 (8:11s, +28 sec.)

Nicole -- ran untimed

Becky -- 30:08 (10:02s, +2 sec.) best pacer, earning extra credit

TODAY'S 6.0 MILES

(same info as above)

Michaela -- 8 miles in 1:01 (7:37s, +24 sec.) after 19 miles on weekend

Lucas -- 40:58 (6:49s, -56 sec.)

Joseph -- 50:44 (8:27s, -25 sec.)

Osbaldo -- 42:59 (7:10s, -54 sec.)

Isaac -- 40:11 (6:41s, -28 sec.)

Joshua -- 49:16 (8:12s, +7 sec.) 3rd best pacer

Leslie -- 7 miles on Sunday

Brooke -- 59:50 (9:58s, -22 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.

Class 8

Attendance was light today (as often happens when midterms come on an intervals day). But for those who ran, the pace was the fastest yet.

Tuesday's runs will nearly reach the 5K or 10K race distances, as you go 3 or 6 miles on the river path.

TODAY'S 3 X ONE-THIRD-MILE INTERVALS

(with total time for one mile and comparison to your first week's nonstop mile; target was to go faster, which you all did)

Andrew -- 6:21 (-1:09) day's 2nd most improved

Lucas -- 5:10 (-1:00)

Lyanne -- 7:46 (-1:07)

Garrett -- 5:22 (-33 sec.)

Tara -- 6:21 (-1:08) 

Becky -- 8:02 (-1:17) most improved, earning extra credit

TODAY'S 3 X TWO-THIRDS-MILE INTERVALS

(with total time for 1.95 miles, per-mile pace and comparison to your first week's nonstop 2-mile; target was to go faster)

Michaela -- 8 x 800 meters averaging 2:52

Osbaldo -- trained indoors

Brooke --15:11 (7:50 pace, -59 sec. per mile)

Baylie -- trained indoors

Juan Carlos, with assist from Lucas -- 14:25 (7:23s, no target)

LESSON 8: TAKING TIME

Your second most valuable piece of equipment, after shoes, is.... no, not shorts and not T-shirt. You can wear other clothes than those. Your next most vital item is a watch. Buy a digital model with a stopwatch feature, and make time your main way of keeping score. Time can make you an instant winner by telling exactly how fast you ran a distance, and maybe how much you improved your personal record (“PR,” in runner-talk). Another, more subtle value of the watch: It lets you run by time – by minutes instead of miles. This has several benefits: freeing you from plotting and measuring courses, because minutes are the same length anywhere... easing pressure to run faster, because you can’t make time pass any faster... finishing at the assigned time limit no matter your pace, which settles naturally into your comfort zone when you run by time.