Class 19

We're down to one more day. Thursday's main assignment is to email your quiz answers (if you haven't already). This earns that day's class credit. 

The Thursday run is the only one all term that's the same for all: a slow/fast 24 minutes. All who take it earn extra credit.

Jerry, alone among our runners today, beat the pace of both his first week's mile test and midterm two-mile. 

TODAY'S 5K TEST

(with per-mile pace and comparison to your last long run here; target was to go faster; if you didn't time yourself, I deducted 1:00 from the shouted one)

Andrew -- 24:45 (7:59 pace, -27 sec. per mile)

Lucas -- 20:05 (6:28s, -1:00) 3rd most improved

Lyanne -- 28:45 (9:16s, -12 sec.)

Garrett -- 20:25 (6:35s, -24 sec.)

Neal -- 20:31 (6:36s, -53 sec.)

Tara -- 24:59 (8:03s, -14 sec.)

Brooke -- ran untimed during illness recovery

Becky -- 30:57 (9:59s, +14 sec.)

Baylie -- ran untimed during injury recovery

Jerry -- 24:10 (7:47s, -1:35) most improved, earning extra credit

TODAY'S 10K TEST

(same info as above)

Michaela -- cross-trained

Joseph -- 52:47 (8:30s, +5 sec.)

Osbaldo -- 41:57 (6:46s, -24 sec.)
Isaac -- 40:46 on Wednesday (6:30s, -46 sec.)

Joshua -- 49:42 (8:00s, -1:15) 2nd most improved

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.