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.