Class 4

See what a difference the rest break makes. It allows you to go faster, without the run seeming any harder than when you went nonstop last Thursday.

Tuesday’s distances will be 2.5 and 3.5 miles. You’ll go to Autzen Stadium (and beyond for the longer run) and then back.

TODAY’S 2 X HALF-MILE INTERVALS

(with total time for one mile and comparison to last week’s nonstop mile; target was to go faster, which everyone did)

Erik B. – 6:55 (-39 sec.)

James B. – 5:41 (-52 sec.)

Leah – 7:35 (-9 sec.)

Olivia – 7:21 (-57 sec.)

Amina D. – 8:27 (-1:35) day’s 3^rd most improved

Tori – 6:23 (-45 sec.)

Bella – 6:43 (-35 sec.)

Joey – 9:15 (-1:17)

Daniel – 6:27 (-1:39) day’s 2^nd most improved

Leticia – 6:53 (-59 sec.)

Aminah K. – 8:24 (-1:34)

Scott – 6:27 (-54 sec.)

James S. – 6:46 (-1:06)

Eric S. – 5:28 (-58 sec.)

YingYing – 8:22 (-3:13) day’s most improved

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 3

This winter I intend to introduce you to many different places to run. In fact, you’ll rarely if ever go the same place and distance twice. On Tuesdays you’ll alternate between routes through town, as happened today, and those along the Willamette River.

Thursday’s run will be our first round (of three this term) of interval training. This involves splitting the distance into segments with a rest break between, starting with either 2 x half-mile or 2 x mile.

TODAY’S 2.3 MILES

(with per-mile pace and comparison to Thursday’s test; target was to run about 1:00 per mile slower than that pace)

Erik B. – 2.4 miles in 21:18 (8:52 pace +1:18)

James B. – 17:23 (7:33s, +1:00) day’s best pacer, earning extra credit

Olivia – 20:09 (7:45s, -33 sec.)

Amina D. – 24:17 (10:33s, +33 sec.)

Bella – 20:09 (7:45s, +27 sec.)

Joey – 25:52 (11:14s, +42 sec.)

Daniel – 2.4 miles in 20:28 (8:31s, +15 sec.)

Leticia – ran untimed

Aminah K.– 24:13 (10:32s, +34 sec.)

Jessica – 24:41 (10:44s, -15 sec.)

Katie – 23:13 (10:05s, -13 sec.)

James S. – 20:28 (8:54s, +1:02) day’s 2^nd best pacer

YingYing – 26:29 (11:30s, -5 sec.)

TODAY’S 3.1 MILES

(with per-mile pace and comparison to Thursday’s test; target was to run about 1:00 per mile slower than that pace; if you didn’t time yourself out at stoplights, you probably ran faster than listed here)

Leah – 24:08 (7:47 pace, +3 sec. per mile)

Houston – 26:16 (8:26s, no target)

Tori – 23:15 (7:30s, +22 sec.)

Miguel – 30:50 (10:16s, +16 sec.)

Scott – 23:58 (7:44s, +23 sec.)

Amanda – 23:20 (7:31s, +22 sec.)

Eric S. – 22:27 (7:14s, +48 sec.) day’s 3^rd best pacer

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

Thursdays are our days for going shorter and faster. Today’s run was the first of three “tests” – a term I prefer to “race” because you’re mainly testing yourself here. Later tests will move toward the 5K distance.

Tuesday’s longer runs will step up by about a quarter-mile each week. This observes the safe limit of increase of about 10 percent weekly. With that in mind, the Tuesday distance choices will be two and three miles.

Starting today, I recognize the runner who distinguished herself or himself the most in the run. The “prize” is extra credit.

TODAY’S ONE-MILE TEST

(with comparison to pace of Tuesday run, if timed then; target was to go faster)

Erik B. – 7:34 (-1:16) day’s 2^nd most improved

James B. – 6:33 (-56 sec.)

Leah – 7:44

Olivia – 8:18

Amina D. – 10:02

Veronica – 12:19

Tori – 7:08 (-58 sec.) day’s 3^rd most improved

Bella – 7:18

Joey – 10:32

Daniel – 8:06

Leticia – 7:52

Katie – 10:18 (-29 sec.)

Aminah K. – 9:58

Scott – 7:21 (-1:44) day’s most improved, earning extra credit

James S. – 7:52

Eric S. – 6:26 (-23 sec.)

YingYing – 11:35

TODAY’S TWO-MILE TEST

(with per-mile pace and comparison to Tuesday run, if timed then; target was to go faster)

Miguel – 20:00 (10:00 pace, +45 sec.)

Jessica – 21:58 (10:59s)

Amanda – 14:18 (7:09s, -49 sec.)

Eleanor – 17:42 (8:51s, -35 sec.)

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

Welcome to winter running! Thanks to university maintenance crews for giving us a safe place to train during a snowy/icy spell when those have been few to none. Running is, at its best, an outdoor activity – and that’s always our first choice for this class.

Starting today, I list your result for each run. I also post a mini-lesson on running after each class. These will be provide answers to the quiz given at the end of this term.

Thursday’s run will be a one- or two-mile test, in which you try to go faster than today. That test will follow a warmup mile. Meet at our now-standard spot: the northwest corner of the turf fields, near 15th Avenue.

TODAY’S 1.8 MILES

(with time reported to me and per-mile pace; target was to keep it comfortable)

Erik B. – 15:55 (8:50 pace)

James B. – 13:28 (7:29s)

Amina D. – untimed

Houston – 13:28 (7:29s)
Katie -- 19:25 (10:47s)

Leticia – 15:28 (8:35s)

Aminah K. – 19:08 (10:37s)

Eric S. – 12:17 (6:49s)

TODAY’S 2.7 MILES

(with time reported to me and per-mile pace; target was to keep it comfortable)

Tori – 21:53 (8:06 pace)

Miguel – 25:00 (9:15s)

Scott – 24:31 (9:05s)

Amanda – 21:30 (7:58s)

Eleanor – 25:28 (9:26s)

TODAY’S INDOOR RUN

(of 20 to 25 minutes on upstairs track)

Leah

Olivia

Bella

Joey

Mikhail

James S.

Jasmine

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.

Winter 5K-I and 5K-II Class

PERU 331 (CRN 24948) & 332 (26822) for winter 2017; Tuesday and Thursday; 11:00 to 11:50 A.M.

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 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, if a for-credit student.

INSTRUCTOR: Joe Henderson. Email: 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, and read his reports at uorunclass.blogspot.com.

LOCATIONS: Meet in the new Rec Center classroom 87 off the turf playing fields (enter through the pool deck) on first day only. All other days, meet outside near the Rec’s east entrance. We always run outdoors, but modify the scheduled training 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 11:00, 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 his compiling later that day on the class blog.

Weather conditions might alter a day’s run. Warmup running is included in the long runs, and you warm up separately for fast ones.

Day/Date – Scheduled Run

(Shorter run is for 5K-I, longer is for 5K-II)

Tuesday, 1/10 – intro & long 2 or 3 miles

Thursday, 1/12 – test 1 or 2 miles

Tuesday, 1/17 – long 2.25 or 3.25 miles

Thursday, 1/19 – fast 2 x half-mile or 2 x mile

Tuesday, 1/24 – long 2.5 or 3.5 miles

Thursday, 1/26 – slow/fast 24 minutes for all

Tuesday, 1/31 – long 2.75 or 3.75 miles

Thursday, 2/2 – fast 3 x one-third or 3 x two-thirds mile

Tuesday, 2/7 – long 3 or 4 miles

Thursday, 2/9 – slow/fast 3 miles for all

Tuesday, 2/14 – long 3.25 or 4.25 miles

Thursday, 2/16 – test 2 miles or 5K

Tuesday, 2/21 – long 3.5 or 4.5 miles

Thursday, 2/23 – fast 4 x fourth-mile or 4 x half-mile

Tuesday, 2/28 – long 3.75 or 4.75 miles

Thursday, 3/2– fast 1 or 2 miles

Tuesday, 3/7 – long 4 or 5 miles

Thursday, 3/9 – easy 2 or 3 miles

Tuesday, 3/14 – test 5K for all

Thursday, 3/16 – quiz due; easy 30 minutes for all

ATTENDANCE: Department policy is firm and clear on this matter if you are a for-credit student. 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 if registered for credit. 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.

Class 20 (and last)

That’s it for this term. My fondest hope (and my chief measure of my success as a teacher) is that it won’t be the end of running for you. I’d love to see you in a future class, at a race, or on the streets and trails of town in years to come.

For the third term in a row – and this had never happened in the previous 15 years of teaching – no one ran into trouble with absences. Attendance was never better than this fall, when TEN of you had zero misses (after extra credits were added). 

Sam and Alex took every scheduled run – Alex winning the attendance prize on a tie-breaker with her three extra-credits. As a non-credit student, she didn’t even have an attendance requirement, but ran every day because she chose to do it. That’s the spirit I strive to teach.

Students often teach me as well, with lasting lessons that will help future students. Yours was to simplify the long-run routes so fewer people will get lost. I’m sorry if you were one of them, but the next class thanks you.

Now that your running class has ended, I won’t suddenly forget you. I’ll remain available indefinitely to answer any running questions or concerns.

TODAY’S 30-MINUTE RUN

(only runners’ names listed; no exact times or distances recorded, or paces calculated; this was meant to be a relaxed run to recover from Tuesday’s test and to end the class on an easy note)

Bryce

Alex

Rachel

Jake

Becky

Jonathan

Eleanor

Sota

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.

Class 19

This was your first “final exam” of fall term. I hope it will stand as one of the most satisfying and least stressful.

Thursday’s run will be easy, for recovery. Everyone will do the same thing: going for about 30 minutes.

If you still owe me a quiz, email the answers by Thursday. Grades will be submitted that night.

TODAY’S 5K TEST

(with per-mile pace for 3.1 miles; target was whatever you wanted it to be; * = faster than first week’s one-mile test; + faster than midterm two-mile test)

Bryce – 29:22 (9:28 pace)

+Alex – 26:47 (8:38s)

Lana – ran untimed

*Mariana – 31:58 (10:18s)

Rachel – 28:18 (9:07s)

+Jake – 19:10 (6:11s)

*James – 28:37 (9:14s)

Jonathan – 28:18 (9:07s)

+Sota – 19:32 (6:18s)

TODAY’S 10K TEST

(with per-mile pace for 6.2 miles; target was whatever you wanted it to be; * = faster than first week’s two-mile test; + faster than midterm four-mile test)

Connor B. – 48:20 (7:47 pace)

+Sam – 54:38 (8:48s)

+Ella – 54:38 (8:48s) after 5K race on Thursday at 7:23s

David – 49:01 (7:54s) welcome back to health!

Nathan – 44:02 (7:06s)

Eleanor – half-marathon run on Sunday

LESSON 19: EVEN PACING

Talking about even-pace running is easier than running it – or calculating it. The problem is that races in the U.S. combine two measurement systems. While most events are run at metric distances, such as 5K and 10K, splits are often given at MILE points and pace is usually computed in PER-MILE terms. So you need calculate metric-to-mile and vice versa. Even-paced running is most efficient, and slightly negative splits (faster second half) are preferable to “positives.” The two halves of a race are best run within a few seconds per mile of equal time, plus or minus. In a 45-minute 10K race, for instance, plan to run the first 5K in a few seconds either side of 22:30.