Your last run beside the river this
term was also your longest in this class. You’ll step DOWN by almost a mile
next Tuesday in the 5K test.
Thursday’s run will be a relaxed two
miles. You started the term at this distance, which now seems shorter.
TODAY’S
4 MILES
(with
per-mile pace and comparison to your last long run here; target was to match
that pace for this longer distance; * = faster that first week’s long run of
two miles)
*Kamille – 41:09 (10:17 pace, -1:17 per
mile)
Leily – 35:52 (8:58s, -12 sec.)
Bryce – 35:56 (8:59s, -3 sec.) best
pacer, earning extra credit
Alex D. – 35:15 (8:48s, -18 sec.)
Soren – untimed
*Amina – 40:56 (10:14s, -52 sec.)
*Michael – 25:33 (6:23s, -47 sec.)
*Tanner – 36:35 (9:08s, -1:42)
Jessica – 4.9 miles on Sunday, 54:22 (11:10s)
*Miranda – 43:17 (10:49s, -28 sec.)
*Becky – 39:47 (9:56s, -6 sec.) 2nd
best pacer, after 4.9M on Sunday
LESSON
17: EQUAL TIMES
You can predict fairly accurately what you’ll run for a certain distance without having run it recently. You can base the prediction on races at different distances. Pace obviously slows as racing distance grows, and speeds up as it shrinks. But how much of a slowdown or speedup is normal? A good rule of thumb is a five-percent slowdown as the distance doubles, or that much faster pace as the distance drops by half. Multiply or divide by 2.1 to predict your time for double or half the distance. For instance, a 22:00 5K equates to about 46:00 for 10K.
You can predict fairly accurately what you’ll run for a certain distance without having run it recently. You can base the prediction on races at different distances. Pace obviously slows as racing distance grows, and speeds up as it shrinks. But how much of a slowdown or speedup is normal? A good rule of thumb is a five-percent slowdown as the distance doubles, or that much faster pace as the distance drops by half. Multiply or divide by 2.1 to predict your time for double or half the distance. For instance, a 22:00 5K equates to about 46:00 for 10K.
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