June 18th Results (1.25 miles)

Good to meet and watch this first dozen of you in action this evening. We lucked out on weather, which stayed about as kind as can be expected this time of year.

In each run from today onward, I quote your time in pace per mile. This will give you a standard for comparison as runs vary in distance each week.

There’s no such thing as “too slow.” You’re ahead of everyone who isn’t here.

Thanks to Laurel, who made this class happen, for attending today. She also offered to step up and help as needed.

And thanks for sharing your phone numbers for texting, if necessary. Mine is 541-953-7179.

JUNE 18^TH RESULTS

(with per-mile pace based on GPS distance of 1.25, which is 2 kilometers; these are measurements and times from my watch, and yours might vary)

Al – 21:05 (16:52 pace)

Joyce – 21:05 (16:52 pace)

Ashley – 12:45 (10:52 pace)

Beth – 13:24 (10:43 pace)

Laura – 13:06 (10:29 pace)

Malisa – 18:22 (14:41 pace)

Carolyn – 16:27 (13:10 pace)

Anne – 12:07 (9:41 pace)

Will – 9:27 (7:34 pace)

Debbie – 18:22 (14:41 pace)

Aatrayee – 15:50 (12:16 pace)

Ben – 8:58 (7:10 pace)

LESSON 2: F-I-T Formula

Our runs in this class will average 20 to 30 minutes long. 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. You take this easy run only once a week in class, but the effort should be low enough so you could repeat it at least two more days of every week.