Class 5

Our first week ended with the first true test of your running speed. You’ll have another on the final Friday that will gauge your improvement.

Monday’s run will step up to 1.5 or 3.0 miles. You increase at the rate of a quarter-mile a week in the shorter run or a half-mile for the longer one, which is a safe rate of progress. This will take you to a peak of two or four miles in the final week of class.

TODAY’S ONE-MILE TEST

(with comparison to Monday’s longer-run pace; target was to go faster)

Brianna – 11:44 (-36 sec.) 2^nd most improved

Asilia – 13:26 (-32 sec.) 3^rd most improved

Kate – 12:04 (-17 sec.)

Jie – 9:55 (no target)

Guangyu – 12:32 (-48 sec.) most improved, earning extra credit

TODAY’S TWO-MILE TEST

(with per-mile pace and comparison to Monday’s longer-run pace; target was to go faster)

Vadim – 17:12 (8:36 pace, -22 sec. per mile)

Becky – 20:43 (10:21s, +11 sec.)

Nathaniel – 17:08 (8:34s, -18 sec.)

LESSON 5: 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 4

I hope the pattern of alternating running days with easier walk/run days is agreeing with you. Your challenge as a runner and mine as a teacher this summer is to pack a class of 10 weeks (two runs per week) during the regular school year into just four weeks here.

Friday’s run will test you at one or two miles. I prefer the word “test” over race because you’re only testing yourself, not trying to beat anyone else. Your target will be anything faster than you ran on Monday when the distance was slightly longer.

TODAY’S EASY HALF-HOUR

(no exact times, distances or paces recorded; target was to recover between Wednesday and Friday runs at whatever effort felt easy to you – walk, run/walk or run; the day’s participants listed here)

Megan

Brianna

Vadim

Becky

Jie

Nathaniel

Guangyu

LESSON 4: MILE TRIAL

The mile time is the most important one in running (at least in the metric-challenged USA). Anyone who hears you’re a runner will ask, “What’s your best mile time?” You soon will be calculating your pace-per-mile on longer runs. Running a mile (four laps on a standard track) right away will tell you what your starting point is. Think of this run as a low-key test, not as a serious race. Run at a pace beyond easy but less than a struggle, and count on improving in later mile tests as your fitness improves.

Class 3

Nothing will make you feel better, and do better, as a runner than finding your own best pace and then holding steady at it from start to finish. Today’s run was meant to test your pacing. The closer you came to 12 or 24 minutes, the better you paced this run.

Starting today, I award a “prize” (extra credit) for the runners who distinguish themselves the most that day. The first of those was a two-way tie.

Thursday will bring another easy day. Again you’ll go 30 minutes in whatever way you choose – walk, walk/run or run – but the route will differ from Tuesday’s. In fact, I pick a different course almost every day.

TODAY’S 12 MINUTES

(with actual time and comparison of second half with first; target was to come as close to 12:00 as possible)

Brianna – 11:23 (-37 sec. for 2^nd half)

Asilia – 12:07 (+7 sec.) best pacer, tie; earning extra credit

Jie – 14:07 (+2:07)

TODAY’S EVEN-PACE 24 MINUTES

(with actual time and comparison of second half with first; target was to come as close to 24:00 as possible)

Megan – 22:04 (-1:56 for 2^nd half)

Vadim – 21:49 (-2:11)

Kate – 23:22 (-38 sec.)

Becky – 22:31 (-1:29)

Nathaniel – 22:04 (-1:56)

Guangyu – 23:53 (-7 sec.) best pacer, tie; earning extra credit

LESSON 3: YOUR PACE

Pace has two meanings, one mathematical and the other physical. The first – a key figure for any runner to know – is a calculation of your minutes/seconds per mile. Divide the total time by the distance (remembering to convert seconds to tenths of a minute; an 8:30 mile is 8.5 minutes). The second meaning is even more important: how you find your best pace. On most runs, this means pacing yourself comfortably – neither too fast nor too slow. There are several ways to arrive at that pace. The most technical is to wear a heart-rate monitor and to run between 70 and 80 percent of maximum pulse. Another is to know your maximum speed for that distance, then add one to two minutes per mile. The simplest: Listen to your breathing; if you aren’t gasping for air and can talk while you run, your pace is not too fast. Your effort should stay constant through the run, but your pace-per-mile seldom does. Expect the pace to pick up as you warm up.

Class 2

You did today what I believe in enough to do most days of every week myself – about 30 minutes easily. What feels “easy” varies from day to day, and so does the running pace and amount of walking. This practice has served me well for a long time. I hope it will do the same for you in this class.

On Wednesday we continue the by-time theme, but with a different purpose. You will run either 12 or 24 minutes, going out for half that long (six or 12 minutes) and then coming back to where you started. This will give you about the same distance as your Monday run.

TODAY’S EASY HALF-HOUR

(no exact times, distances or paces recorded; target was to keep it easy, whatever that means to you – walk only, walk/run or run; all participants listed here)

Megan

Brianna

Asilia

Vadim

Cong

Kate

Becky

Jie

Nathaniel

Guangyu

LESSON 2: F-I-T FORMULA

Our runs last an average of 20 to 30 minutes. This amount is based on the research of Dr. Kenneth Cooper, a giant in the fitness field. Cooper’s formula for improving as a runner: Run two to three miles, three to five days a week at a comfortable pace. It’s easier to remember as the F-I-T formula: frequency – three to five runs a week; intensity – comfortable pace; time – about 20 to 30 minutes. Even with walking breaks you can cover two miles in a half-hour, and many of you can comfortably run three miles (or more) in that time.

Class 1

Thanks for joining my class. First day is always a little chaotic (more so this year with the Olympic Trials teardown wrapping up). It will get smoother as the week rolls along.

Starting today, I list your results. Per-mile pace will give you a comparison from run to run and week to week.

I also add a mini-lesson on running. These will be the basis of the quiz you’ll take at term’s end.

Tuesday will bring the first of our easy days. Most of you will simply walk, but some will want to run parts or all of the half-hour – as long as it remains easy. Meet at our now-standard spot: on the turf field near the east entrance to the Rec Center.

TODAY’S 1.2 MILES

(with total time and per-mile pace; target was to run relaxed, feeling like you could have gone farther or faster if needed)

Brianna – 16:00 (13:20 pace)

Jiaqi – 13:50 (11:31s)

Asilia – 16:46 (13:58s)

Emily – 13:40 (11:23s)

Cong – 17:33 (14:37s)

Kate – 14:49 (12:21s)

Guangyu – 14:59 (12:29s)

TODAY’S 2.5 MILES

(with total time and per-mile pace; target was to run relaxed, feeling like you could have gone farther or faster if needed)

Megan – 22:36 (9:02 pace)

Vadim – 22:24 (8:58s)

Becky – 25:26 (10:10s)

Nathaniel – 22:09 (8:52s)

LESSON 1: STARTING LINES

Welcome to running, or welcome back. This might be your first try at it, a return visit to the activity or an attempt to improve on what you already do. Whatever your reasons for taking this class, you should be a better runner after these four weeks. Though the class meets five times a week, three weekly runs satisfy the minimum requirement for gaining or maintaining fitness. We take a longer run and a faster one. Our other runs each week are meant to be relatively easy. The goals in this class are improvement for all of you and injuries to none.

Summer Jog/Run & 5K Class

PERU 131 & 331, CRN 42234 & 42335. Summer Session 2, Monday through Friday, July 18^th to August 12^th, 9:00 to 9:50 A.M.

GOALS: (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, if registered for credit; (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.

LOCATIONS: Meet in Room 87 of the Rec Center (near pool on lower level) on first day only. All other days, meet outside on the turf field near the Rec’s east entrance. 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.

INSTRUCTOR: Joe Henderson, email jhender@uoregon.edu, text: 541-953-7179, class blog “uorunclass.blogspot.com” and Facebook page “Joe’s Team Runners.” His “office” is the day’s run site, before and after each class.

EQUIPMENT:  Running requires minimal equipment. Most important are shoes designed for running and a digital watch with a stopwatch feature (loaner watches available). Dress for the activity and the day’s weather. We run as scheduled except when weather conditions (such as extreme heat) might create hazards.

RUNS: The class meets five times a week. One of these runs builds up your distance, one improves your speed, and the other three are easy enough for recovery between the long and fast runs. On easy days, you have the option of taking walk breaks during the run or purely walking for the scheduled time periods. We inform you of weekend races and group runs in the area, which can count as makeups or extra credits.

TESTS: Each run tests your endurance or speed. You run to improve YOURSELF from week to week. 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. The day’s results, along with a brief lesson on running, are posted on the class blog after each class.

SCHEDULE: Classes begin promptly at nine o’clock with a description of the day’s session. The day’s main activity lasts 30 to 45 minutes (including warm-up and cool-down). Your results go into the class’s combined logbook and onto the blog. Shorter run below is for Jog/Run students, and longer for 5K.

Week 1:

Monday, 7/18 – intro; long 1.25 and 2.5 miles

Tuesday, 7/19 – easy 30 minutes

Wednesday, 7/20 – even-pace 12 & 24 minutes 

Thursday, 7/21 – easy 30 minutes

Friday, 7/22 – test 1 & 2 miles

Week 2:

Monday, 7/25 – long 1.5 & 3 miles

Tuesday, 7/26 – easy 30 minutes

Wednesday, 7/27– even-pace 1.25 & 2.5 miles

Thursday, 7/28 – fast 2 x half-mile & 2 x mile

Friday, 7/29 – easy 30 minutes (Joe is away)

Week 3:

Monday, 8/1 – long 1.75 & 3.5 miles

Tuesday, 8/2 – easy 30 minutes

Wednesday, 8/3 – slow/fast 12 & 24 minutes

Thursday, 8/4– easy 30 minutes

Friday, 8/5 – fast 4 x quarter-mile & 4 x half-mile

Week 4:

Monday, 8/8 – long 2 and 4 miles

Tuesday, 8/9 – easy 30 minutes

Wednesday, 8/10 – easy 1.25 & 2.5 miles

Thursday, 8/11 – test 1 & 2 miles

Friday, 8/12 – quiz due; easy 30 minutes

ATTENDANCE: Department policy allows for-credit students no more than four absences, FOR ANY REASON. If you are ill or injured, let the instructor know immediately so he can suggest alternate activity or possible treatment. Running an official race or an organized group training run counts as a makeup day.

GRADES: This is a pass/no-pass class. Grading for credit students is based on these three criteria, set by the department: Skill – 60% (60 possible points for effort and improvement in the 20 scheduled runs that count three points each); Knowledge – 20% (20 possible points for written quiz); Affective – 20% (20 possible points regular attendance and positive attitude). A passing grade is 70% or higher (70-plus points for a possible 100). If you show up and put in good efforts, you pass. If you run regularly, you get better at running. If you don’t, you don’t.

Class 20 (and last)

This ends the spring class, but I hope it isn’t the end of running for you. I judge your success, and mine as a teacher/coach, less by what you have done here than by what you KEEP doing. Nothing would please me more than to see you in a future class or half-marathon training group, at a race or just running the streets and trails of town.

My next classes: Summer , Jog-Run/5K (Monday through Friday at 9 o’clock, for four weeks starting July 18^th)… Fall, 5K/10K (Tuesday-Thursday at 9 o’clock).

I won’t suddenly forget you. Feel free to contact me if you have running questions or concerns.

TODAY’S EASY 30 MINUTES

(with no exact time, distance or pace recorded; target was to recover from Tuesday’s test; everyone who ran today earned extra credit; thank you for making this the highest number of students I've ever had attend the final, optional class)

Bryce

Peter

Alex

Zach

Matt – good luck in Sunday’s triathlon; also to Anna

Michael

Elliot

Blake

Doug

Lauren O.

Miranda

LESSON 20: RACE RECOVERY

One of the most important phases of a training program is also one of the most overlooked. This is what to do after the race. It doesn’t end at the finish line but continues with what you do – or don’t do – in the immediate and extended period afterward. How long recovery takes depends on the length of the last race. The longer it was, the longer the rebuilding period. One popular rule of thumb is to allow at least one easy day for every mile of the race (about a week after a 10K). One day per kilometer (or 10 days post-10K) might work even better if the race was especially tough. During this period take no really long runs, none very fast, and avoid further racing. Run easily.