July 9th Results (2.0 miles)

Think of this as the rain you outran. The predicted downfall waited until our final runner finished.

Every finisher did what I’d hoped. That was to do the second mile faster than the first, for a so-called “negative split.” It means you didn’t start too fast and then finished well.

Thanks to Laurel for dropping by with Trey. And to Al for keeping me company during the run.

TUESDAY’S 2.0 MILES

(with mile times, total and average per-mile pace)

Joyce – 15:23 & 14:29 = 29:52 (14:56 pace)

Ashley – 10:29 & 10:16 = 20:45 (10:22 pace)

Beth – 10:39

Laura – 10:39

Anne – 10:24 & 9:50 = 20:14 (10:07 pace)

Will – 10:14 & 8:03 = 18:17 (9:08 pace) best negative split

Ben – 7:22 & 7:02 = 14:24 (7:12 pace)

LESSON 8: Getting Sick

Take illness symptoms as seriously as you do those of injury. But instead of using pain as a guide, substitute the words fever and fatigue. The most common ailments are the flu and colds. Never, ever run with the flu’s fever. Don’t just rest while feverish but take an additional day off for each day of the illness, or you risk serious complications. Colds are more mundane – and more common. They usually pass through you in about a week. Rest during the “coming-on” stage (usually the first two to four days). Then run easily (slowly enough not to cause heavy coughing and nose-throat irritation) during the “coming-out” stage.