UO 10k Class
Here you can follow your progress through the term in this University of Oregon running class. As the class begins, I post the class outline and training schedule. Then after each class I list the day's results for all runners, plus a mini-lesson about some aspect of this sport. All postings are archived. This information is available only to students in the current class. Click here to contact me by e-mail.
Fri, 12 Mar 2010 10:37:49 -0500
Spring 10K Schedule
(PERU 341, CRN 34759; spring 2010, Tuesday and Thursday, 8:00 to 9:40)LOCATIONS: Meet in Rec Center, Room 38, on first day only. All other days, meet at northwest corner of turf playing field, near Rec Center, unless told otherwise. We run outdoors except when weather conditions (heavy rain, high wind) might create hazards. However, class ALWAYS meets unless entire university is closed.
INSTRUCTOR: Joe Henderson. E-mail: jhender@uoregon.edu. "Office": day's run site, half-hour before and after each class.
EQUIPMENT: Running requires minimal equipment. Most important are shoes designed for running and a digital watch with a stopwatch feature. Dress for the activity and the day's weather.
RUNS: The classes meet only twice a week, but you're wise to run at least one more day each week on your own. This not only meets the accepted minimum requirement of three sessions a week for improving fitness, but also starts establishing a habit of independent running. Our Tuesday run builds up your distance, doubling during the term. Our Thursday run improves your speed, with a series of short-distance tests to measure progress. Recommended additional runs are no longer than that Tuesday's distance, at a relaxed pace.
TESTS: Each run tests your endurance or speed. You run to improve YOURSELF from one run to the next. In addition you take a written quiz at the end of the term to see how well you have absorbed the lessons that every runner should know. A brief lesson is posted on the class web page after each run, along with the days' results.
SCHEDULE: Classes begin promptly at 8:00 at Turf Field unless announced otherwise. Please arrive on time, to avoid starting the run alone and possibly being charged with an absence. Most of class time is then spent warming up, running and cooling down. You are free to leave after the last runner at your distance finishes. You self-report your results to the instructor, for posting on the class's web page.
DAY/DATES -- RUNS
(These distances are listed below. Weather conditions might alter a day's run but never cancel class as long as the university remains open. The first four Tuesdays we offer a longer run as preparation for the Eugene half-marathon on May 2nd.)
Tuesday, 3/30 -- intro; optional 4.5 miles (or 8 miles)
Thursday, 4/1 -- tempo 2 miles
Tuesday, 4/6 -- long 5 miles (or 9 miles)
Thursday, 4/8 -- interval 2 x mile
Tuesday, 4/13 -- long 5.5 miles (or 10 miles)
Thursday, 4/15 -- slow/fast 32 minutes
Tuesday, 4/20 -- long 6 miles (or 11 miles)
Thursday, 4/22 -- interval 4 x half-mile relay
Tuesday, 4/27 -- long 6.5 miles
Thursday, 4/29 -- "race" 4 miles
Tuesday, 5/4 -- long 7 miles
Tuesday, 5/6 -- slow/fast 4 miles
Tuesday, 5/11 -- long 7.5 miles
Thursday, 5/13 -- interval 8 x quarter-mile relay
Tuesday, 5/18 -- long 8 miles
Thursday, 5/20 -- tempo 2 miles
Tuesday, 5/25 -- easy 4 miles
Thursday, 5/27 -- "race" 10 kilometers
Tuesday, 6/1 -- handicap 3 miles
Thursday, 6/3 -- quiz; optional 4 miles
ATTENDANCE: Department policy allows you no more than four absences FOR ANY REASON. If you are ill or injured, let the instructor know immediately so he can suggest alternate activity or possible treatment. If you feel well enough to come to the start of class but can't take the scheduled run, we can still arrange for you to receive credit for attendance that day.
GRADES: This is a pass/no-pass class. Grading is based on these three criteria, set by the department: (a) skill -- 60% (60 possible points for participation in scheduled runs); (b) knowledge -- 20% (20 possible points for the written quiz); (c) affective -- 20% (20 possible points for regular attendance, honest effort and positive attitude toward fellow runners and the instructor). A passing grade is 70% or higher, or 70 points of a possible 100. If you show up and put in good efforts, you'll pass. If you run regularly, you get better at running. If you don't, you don't.
###