August 8th Results (OTC 5K race)

We’re done with this class. It ended in grand fashion as two from the summer group ran the OTC 5K race on Thursday. Will ran his fastest time to date. Ben had his best since high school, a “few” years ago.

Now that we’re finished here, I won’t suddenly forget you. Here’s hoping we meet again at another training site, at a race, or just on the roads and trails of town.

Feel free to contact me with running questions or concerns. Some are covered in the PDF copy of my book, Running With Class, attached to today’s email.

THURSDAY’S OTC 5K RESULTS

(with official times and paces from the Dorris Ranch event)

Will – 25:31 (8:14 pace)

Ben – 23:09 (7:28 pace)

(Thanks, Laurel, for these photos.)

August 6th Results (5 kilometers)

This was phase one of the two-part final week. Though it was the warmest of our Tuesdays, we escaped the brutal heat that often strikes in this season and at this hour.

Thursday’s run at Dorris Ranch will be a bit cooler – and lot more shady. The majority of that route follows the soft paths that pass through the filbert orchard.

I promised at the start that the runner with best attendance would win a prize. That went to Anne, who had no misses and two extra credits as best pacer. Joyce also attended all classes, with one extra credit.

TUESDAY’S 5 KILOMETERS

(with per-mile pace for these 3.10 miles; distance and times from my watch, and yours might have differed)

Al – here in support

Joyce – 46:50 (15:06 pace)
Ashley - running on Thursday

Laura – later ran 35:24 (11:24 pace)

Malisa – running later

Carolyn – earlier ran 44:21 (13:58 pace)

Anne – 36:59 (11:55 pace)

Will – 26:30 (8:32 pace)

Ben – 23:11 (7:28 pace)

LESSON 16: Winning Ways

A great beauty of running is that it gives everyone a chance to win. Winning isn’t automatic; you still have to reach 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 own standards of distance and pace. Improve a time, stretch a distance, set a race PR (personal record), and you win no matter how many runners go farther or faster. Another way to win is by keeping going for the long haul – measured in years and decades. You don’t have to run very far or fast to outrun people who’ve dropped out.

August 6th & 8th Previews

Now you reach the distance for which this class is named. Pick one of these runs, Tuesday or Thursday, or do both.

Tuesday’s will be at the usual place and time: Amazon Park at 6 p.m. The route: north on bike path to 24^th, then two quick left turns onto woodchip trail. Run one-mile course TWICE there, before returning to start. GPS distance is 3.10 miles.

Thursday’s run is the monthly Oregon Track Club event – this time a 5K at Dorris Ranch in Springfield, 6 p.m. (Take 2^nd Street south to the park.) Arrive early enough to enter, for a modest fee of $5. Attached is a course map for these 3.1 miles.

Weather forecasts: Tuesday, high of 88 and partly sunny… Thursday, a bit better with high of 83 and again partly sunny.

LESSON 15: 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. Don’t let the word “race” scare you. The road events welcome runners (and run-walkers and pure walkers) of all ages and abilities. Start with a 5K (five kilometers or 3.1 miles), the shortest and most popular road race. Step up by carefully planned and well-spaced steps to 10K (6.2 miles), half-marathon (13.1 miles) and marathon (26.2 miles).

July 30th Results (2.75 miles)

We’re nearing the end here. Or as I’d rather think of it, the last class as a new start you. Our eighth and final session here could bring your first 5K, either next Tuesday or Thursday – or both. I’ll send details on them in the next preview.

Pace is falling into place for three of you. Laura, Will and Ben all came within one second per mile of their previous pace here.

TUESDAY’S 2.75 MILES

(with per-mile pace; distance and time are from my watch, and yours might have differed)

Al – here in support

Joyce – 41:21 (15:02 pace)

Ashley – 33:55 on Wednesday (12:16 pace)

Beth – earlier ran 34:17 (12:14 pace)

Laura – 33:00 (12:00 pace)

Malisa – 44:16 (15:53 pace)

Carolyn – 39:41 (14:25 pace)

Anne – 31:01 (11:17 pace)

Will – 24:50 (9:01 pace)

Debbie – 44:16 (15:53 pace)

Ben – 20:46 (7:33 pace)

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.

July 30th Preview

We’re one step – and one-third of a mile – from this class’s namesake. Five kilometers converts to 3.1 miles, and Tuesday’s distance is 2.8.

The route: start with a 0.3-mile loop to the skate park and back. Then go north on bike path to 24^th, and make two quick lefts onto woodchip trail. There, do the one-kilometer lap TWICE, before returning on bike path to finish.

Weather forecast: 84-degree high and partly sunny.

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.