Class 3

Today's run tested your ability to pace yourself -- how to go steadily all the way. The lesson below addresses this and other aspects of pacing.

Thursday will be another easy day: 30 minutes at whatever "easy" means to you -- all walking, a run/walk mix, or a relaxed run.

TODAY'S "12-MINUTE" RUN

(with your time and comparison to 12:00; target was to come as close as possible to 12, which meant you ran even pace)

Brianna -- 13:28 (+1:28)

Jason -- 12:56 (+56 sec.)

Haley -- 12:00 (=) day's best pacer, tie

Linfeng -- 14:01 (+2:01)

Challace -- 12:06 (+6 sec.)

Marissa -- 12:03 (+3 sec.)

Sanna -- 12:00 (=) day's best pacer, tie

Dustin -- 12:07 (+7 sec.)

Huimin -- 14:01 (+2:01)

Jianguo -- 14:10 (+2:10)

Yiti -- 14:01 (+2:01)

TODAY'S "24-MINUTE" RUN

(with your time and comparison to 24:00; target was to run even pace or faster in the 2nd half -- a so-called "negative split")

Jasmine -- 22:49 (-1:11)

Jacob -- 22:24 (-1:36)

LESSON 3: YOUR PACE

Pace has two meanings, one mathematical and the other physical. The first – a key figure for any runner to know – is a calculation of your minutes/seconds per mile. Divide the total time by the distance (remembering to convert seconds to tenths of a minute; an 8:30 mile is 8.5 minutes). The second meaning is even more important: how you find your best pace. On most runs, this means pacing yourself comfortably – neither too fast nor too slow. There are several ways to arrive at that pace. The most technical is to wear a heart-rate monitor and to run between 70 and 80 percent of maximum pulse. Another is to know your maximum speed for that distance, then add one to two minutes per mile. The simplest: Listen to your breathing; if you aren’t gasping for air and can talk while you run, your pace is not too fast. Your effort should stay constant through the run, but your pace-per-mile seldom does. Expect the pace to pick up as you warm up.