July 2nd Results (1.75 miles)

Three weeks in, we’re still beating the summer heat. Let’s hope my mention of this won’t jinx us next time.

Have a fine holiday, wherever and however you’re celebrating it. At least two of us will join the Butte to Butte fun.

TUESDAY’S 1.75 MILES

(with distance, times per-mile paces from my watch, and yours might have varied)

Al – 30:00 (17:08 pace)

Joyce – 30:00 (17:08 pace)

Ashley – running on Wednesday

Beth – 18:31 (10:35 pace)

Laura – 18:12 (10:24 pace)

Carolyn – 24:20 (13:54 pace)

Anne – 17:47 (10:10 pace) best pacer at +2 sec.

Will – 15:26 (8:48 pace) most improved at -38 sec.

Ben – 12:28 (7:07 pace) before Butte 10K on Thursday

LESSON 6: Walk Talk

“Walk” is not a four-letter word. Pausing to walk during a run is not cheating but a common practice of experienced runners. It is a form of interval training, which breaks one big effort into many smaller pieces which make it more do-able. Mix running and walking in these ways: to break into the activity for the first time, or to regain fitness after a long layoff... to rebuild after a serious injury or illness... to warm up before a run and to cool down afterward.... to make the fast runs faster (which is the classic use of intervals)... to make long runs longer... to make easy runs easier. Runners’ walk breaks are most effective when they last at least one minute and not more than five minutes.