Class 20 (and last)

Heavy rain and light attendance aside, this was a good last day. Everyone finished together, all paced the run almost perfectly, and all earned extra credit.

That's it for the class, but I won't suddenly forget you. I hope we meet in a future class, at a race, or on the streets and trails of town. Feel free to contact me with your running questions and concerns.

Thank you for tolerating our "homelessness" this term. Come back in spring if you can, for a better running experience. My 5K/10K class will include an unofficial half-marathon component, with longer runs on Tuesdays to train you for the Eugene Half (on May 10th). 

You're also welcome to join my Sunday group at the Eugene Running Company, at no charge. That training begins on February 1st for the marathon and March 15th for the half.

Though student numbers were small this fall, attendance was never better for my UO classes. None of you ran into absence problems. Taking the most scheduled runs were Sara (at 18 of 19), Owen (17) and Erica (16).

TODAY'S EASY EVEN-PACE 24 MINUTES

(with actual time and comparison of 2nd half with 1st; target was to make the halves close to equal)

Sara -- 23:56 (-4 sec.)

Teja -- 23:56 (-4 sec.)

Owen -- 23:56 (-4 sec.)

Juan -- 23:56 (-4 sec.)

LESSON 20: RACE RECOVERY

One of the most important phases of a training program is also one of the most overlooked. This is what to do after the race. It doesn’t end at the finish line but continues with what you do – or don’t do – in the immediate and extended period afterward. How long recovery takes depends on the length of the last race. The longer it was, the longer the rebuilding period. One popular rule of thumb is to allow at least one easy day for every mile of the race (about a week after a 10K). One day per kilometer (or 10 days post-10K) might work even better if the race was especially tough. During this period take no really long runs, none very fast, and avoid further racing. Run easily.

Class 19

Conditions weren't great for your test today, coming off Thanksgiving break and running in near-freezing fog. But let this stand as a reminder that when you enter a race, you can't choose the conditions. You take them as they come and make the best of what you're given that day.

We're finally "home," before you got to know it as such and just in time to leave again. Meet at the turf fields east of the Rec Center on Thursday for our final class. I can only say now that the run will be the same distance for all.

TODAY'S 5-KILOMETER TEST

(with per-mile pace for 3.1 miles and comparison to your last long run here; target was to better that pace)

Erica -- 23:25 (7:33 pace, -37 sec.) day's 2nd most improved; 
     term's most improved at +5 seconds vs. pace of 1st week's 
     mile test
Dameri -- 32:02 (10:20s, +2 sec.)

TODAY'S 10-KILOMETER TEST

(with per-mile pace for 6.2 miles and comparison to your last long run here; target was to better that pace)

Sara --  51:22 (8:17s, -1:09) day's most improved, earning 
     extra credit
Joe -- 55:56 (9:01s, +44 sec.) 
Anna -- 44:54 (7:14s, -8 sec.) term's 2nd most improved at 
     +14 seconds vs. pace of 1st week's 2-mile test
Owen -- 42:00 (6:46s, -24 sec.) one second faster than 
     pace of midterm 4-mile test

LESSON 19: EVEN PACING

Talking about even-pace running is easier than running it – or calculating it. The problem is that races in the U.S. combine two measurement systems. While most events are run at metric distances, such as 5K and 10K, splits are often given at mile points and pace is usually computed in per-mile terms. So you need calculate metric-to-mile and vice versa. Even-paced running is most efficient, and slightly negative splits (faster second half) are preferable to “positives.” The two halves of a race are best run within a few seconds per mile of equal time, plus or minus. In a 45-minute 10K race, for instance, plan to run the first 5K in a few seconds either side of 22:30.