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.

July 23rd Results (2.5 miles)

As you build toward 5K, realize you’ll have two chances to go that distance with the class. One is in our final class, on August 6^th.  The other is a low-key race at Dorris Ranch, Springfield, two days later.

You can pick the one that suits you better, or you can decide to do both. I’ll be there for Thursday’s Dorris run as well as the Tuesday class.

TUESDAY'S 2.5 MILES

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

Al – here in support, after hour walk on Monday

Joyce –38:16 (15:18 pace) after hour walk on Monday

Ashley – earlier ran 28:16 (11:17 pace) after 5K race last Thursday at 11:23s

Beth – earlier ran 30:15 (11:59 pace)

Laura – earlier ran 2M in 21:18 (11:59 pace)

Malisa – 37:33 (15:01 pace)

Carolyn – 37:33 (15:01 pace)

Anne – 29:46 (11:54 pace)

Debbie – 38:06 (15:14 pace)

Ben – 18:54 (7:34 pace)

LESSON 12: Eating Well

Sports nutrition is a big topic whose surface we can barely scratch here. Start by realizing that the rules good eating and drinking for runners are about the same as for everyone else. The areas of special interest to you: (a) weighing too much; each extra pound translates to slower times and greater efforts; (b) eating too much, or the wrong items, too close to running time; eat lightly, at least an hour before training and two hours before a race; (c) drinking too little before, during and after runs; chronic dehydration can slow any run and can be dangerous in hot weather.

July 23rd Preview

July 23^rd Preview

Most you drop BACK to 2.5 miles this Tuesday. This because I misled you on course layout last time. Let’s hope the latest one is more clear.

The route: from usual start/finish point, head south to connect with Amazon Trail. Then run TWO full one-mile laps there, out on creek side and back on street side. Return to start.

Weather forecast: day’s high of 82 and mostly sunny – aka, normal.

LESSON 11: Looking Good

Running form is as individual as a fingerprint and is too inborn to change very much. But you can become a more efficient runner with practice and minor modifications in form. Run upright, not with a pronounced forward lean. Look toward the horizon, not at your feet. Run faster by increasing your stride turnover, not by overreaching with each stride. Uphill running: Shorten and lower the stride, and drive more with the arms while keeping the effort relatively constant instead of trying to hold a steady pace. Downhill running: Let gravity work for you by leaning slightly forward, and bend more than usual at the knees to cushion shock.