Class 14

Only two more steps up in distance remain. Or put another way, you’re within a half-mile or mile of doubling the original length.

I know that many of you are graduating. But if you’re not, fall registration begins on Monday. I’ll teach the same 5KII/10K class on the same days and at the same time as this term.

Tuesday you’ll retest at the first week’s distance: same route as that one or two miles.

TODAY’S 3.5 MILES

(with per-mile pace and comparison to your last long run here; target was to match that pace for this longer distance; the low-attendance bonus kicked in today, with everyone who ran getting extra credit)

Maca – 30:42 (8:44 pace, -44 sec. per mile)

TODAY’S 7.0 MILES

(same info as above)

Erik – 1:04:14 (9:10s, -4 sec.) day’s best pacer

Alex – 1:04:37 (9:14s, -13 sec.)

Jannik – 6.75 miles in 46:55 (6:57s, -39 sec.)

Sarah – 1:05:43 (9:23s, -11 sec.) 2nd best pacer

Claire – 55:57 (7:59s, -30 sec.)

Scott – 54:33 (7:47s, -55 sec.)

Arthur – 1:05:43 (9:23s, +23 sec.)

James – 55:38 (7:56s, +12 sec.)

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

Big track meets will boot us off at least one of the turf fields (plus the practice track) for our remaining Thursday classes. This requires switching the faster runs to Tuesdays – as happened today with your final set of intervals.

Bravo to Jessica D. for her Hippie Chick half-marathon in Hillsboro on Saturday. And to James for pacing (perfectly) a group of marathoners at the Pacific Northwest race in Eugene that day.

Thursday’s distances will be 3.5 and 7.0 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 test; target was to go faster)

Daniel – 5:41 (-2:21 vs. first week’s 2-mile)

Jessica N. – ran untimed

Jack – 6:42 (-26 sec. from first week’s 2-mile)

Maca – 7:18 (-1:18) day's most improved, earning extra credit

Brady – 6:42 (no target)

TODAY’S 3 X TWO-THIRDS-MILE INTERVALS

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

Erik – 14:02 (7:01 pace, -1:06 per mile) 3^rd most improved

Jessica D. – 14:41 (7:20s, -50 sec.)

Jannik – 11:17 (5:38s, -42 sec.)

Sarah – 14:14 (7:07s, no target)

Rana – 13:53 (6:56s, -28 sec.)

Claire – 13:37 (6:48s, -1:00)

Scott – 11:48 (5:54s, -45 sec.)

Julian – 13:12 (6:36s, -25 sec.)

Arthur – 13:23 (6:41s, -47 sec.)

James – 13:03 (6:31s, -1:08) 2^nd most improved

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

Today you circled back to where you started in early April – same distance on the same course. The intent was to run it faster today, which a warmup (missing that first day) and five-plus weeks of training show allow.

The next two weeks we'll switch the fast runs to Tuesdays and long to Thursdays. This is because big track meets will crowd us off "our" turf fields late each week. So the run next Tuesday will be a final set of intervals -- 3 x one-third-mile or 3 x two-thirds. 

Good luck to teammates who are competing this weekend: Julian and Arthur in an Idaho baseball tournament… Jessica D. in a Portland-area half-marathon… James in the Pacific Northwest Marathon.

TODAY’S 2-MILE TEST

(with per-mile pace and comparison to first week’s run of this same length; the low-attendance policy took effect today, with everyone who ran earning extra credit)

Rana – 2.6 miles in 21:23 (8:13 pace, -14 sec. per mile)

Maca – 17:47 (8:53s, -40 sec.)

TODAY’S 4-MILE TEST

(same info as above)

Erik – 37:56 (9:29s, +24 sec.)

Jannik – 28:36 (7:09s, -1:28) day’s most improved

Claire – 31:50 (7:57s, -1:13) day’s 2^nd most improved

Scott – 5.2 miles in 45:31 (8:42s, +22 sec.)

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

Sometimes individual routes vary. Getting to the Amazon and Rexius paths is a little confusing the first few times. So distances often differed today.

Your classmates/teammates represented you perfectly in Sunday's Eugene Half-Marathon. Seven started, seven finished.

Thursday's run will your "midterm" for this class. The test distances: two or four miles.

OUR EUGENE HALF-MARATHON RESULTS

(from Sunday's race of 13.1 miles)

Daniel -- 1:58:20 (9:02 pace)

Sarah -- 2:03:19 (9:24s)

Rana -- 2:00:13 (9:10s)

Scott -- 1:44:13 (7:57s)

Jessica N. -- 2:37:22 (12:00s)

Jack -- 1:55:41 (8:50s)

Chelsea -- 2:54:25 (13:18s)

TODAY'S 3.3 MILES*

(*individual differences in distance are noted below; with per-mile pace and comparison to your last long run here; target was to match that pace for this longer distance)

Lyanne -- 41:48 (12:40 pace, +14 sec. per mile) 2nd best pacer

Rana -- 3.6 miles in 34:43 (9:45s, +1:02)

Scott -- ran for 30 min.

Julian -- 3.6 miles in 34:43 (9:45s, +1:31)

Katie -- ran for 30 min.

Maca -- 4.75 miles in 45:00 (9:28s, -28 sec.)

Brady -- 34:46 (9:46s, -28 sec.)

TODAY'S 6.6 MILES*

(same info as above)

Erik -- 6.8 miles in 1:03:39 (9:14s, +15 sec.) 3rd best pacer

Alex -- 1:02:25 (9:27s, +29 sec.)

Jessica D. -- 1:02 (9:23s, -27 sec.)

Sarah -- 7 miles in 1:14 (10:34s, +1:00)

Miles -- 55:19 (8:23s, -33 sec.)

Claire -- 56:04 (8:29s, +21 sec.)

Chelsea -- 6.4 miles in 1:07:33 (10:35s)

Arthur -- 59:24 (9:00s, +51 sec.)

James -- 7.7 miles in 59:36 (7:44s, -7 sec.) best pacer, earning extra credit

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

Well, this wasn't the smoothest class ever, what with "competition" from the Eugene Marathon on one field and the Twilight Meet on the other. But we eventually, after two changes of plans, made it to the midway point of this term... and through the second set of intervals (of three this spring).

Tuesday's distances will be 3.3 and 6.6 miles, through the neighborhoods south of campus. We'll also be well represented in Sunday's Eugene Half-Marathon. Sarah,  Daniel, Rana, Scott and Jessica N. are entered, and several others are "maybes." Good luck to all. I will see you at the start and finish.

TODAY'S 4 X QUARTER-MILE INTERVALS

(with total time for one mile and comparison to your first week's non-stop mile test; target was to go faster)

Jessica N. -- 7:44 (no target)
Maca -- 7:39 (-57 sec.)

TODAY'S 4 X HALF-MILE INTERVALS

(with total time for two miles, per-mile pace and comparison to your first week's non-stop two-mile test; target was to go faster)

Erik -- 14:05 (7:02 pace, -1:03 per mile)
Alex -- 14:02 (7:01s, no target)
Jannik -- 10:05 (5:02s, -1:15)
Daniel -- ran untimed before Sunday's race
Rana -- ran untimed before Sunday's race
Miles -- 12:27 (6:13s, no target)
Claire -- 12:47 (623s, -1:25) day's 2nd most improved
Scott -- ran untimed before Sunday's race
Jack -- 11:21 (5:40s, -1:28) most improved, earning extra credit
Julian -- 11:43 (5:51s, -1:10)
Arthur -- 12:45 (6:22s, -1:06)
James -- ran untimed before uncoming marathon

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

Today you reached your class's namesake distance. You won't stop here but will add another mile or two miles before the term ends. This run also previewed course for the week-10 test.

On days of low attendance, I give double credit to all who make the run. This was one of those days.

Thursday's run will be your second set of intervals -- either 3 x one-third-mile or 3 x two-thirds.

TODAY'S 3.1 MILES (5K)

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

Maca -- 30:50 (9:56 pace, +35 sec. per mile)

Brady -- 28:34 (9:12s, +25 sec.)

TODAY'S 6.2 MILES (10K)

(same info as above)

Erik -- 55:44 (8:59s, -3 sec.) day's best pacer

Alex -- 55:40 (8:58s, -5 sec.) 2nd best pacer, tie

Jessica D. -- 1:01 (9:50s, +14 sec.)

Sarah -- 59:22 (9:34s, +17 sec.)

Claire -- 50:27 (8:08s, +19 sec.)
Jessica N. -- one-hour run

Jack -- 50:38 (8:10s, -27 sec.)

James -- 48:40 (7:51s, +5 sec.) 2nd best pacer, tie

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.