Class 19

The run finally lived up to the class title today. This 5K was a simulated race. I hope it will lead you to others that you’ll run for real.

Your quiz answers are due by Thursday (if you’re taking this class for credit and from me for the first time). You can email these, which are based on the mini-lessons posted here after each day’s run. The quiz counts as “attendance” on our final day. An easy run gives a makeup if needed, and otherwise is optional.

TODAY’S 5K TEST

(with per-mile pace for 3.1 and comparison to your last long run here; target was to go faster; + = faster than midterm two-mile test; * = faster than first week one-mile test)

Kamille – 38:18 (12:21 pace, +2:04 per mile)

Leily – 26:58 (8:42s, -16 sec.)

Bryce – 27:01 (8:42s, -17 sec.)

Alex D. – 26:23 (8:30s, -18 sec.)

*Amina – 30:46 (9:55s, -19 sec.) 3^rd most improved, tie

*Michael – 19:17 (6:12s, -11 sec.)

Tara – 26:56 (8:41s, -29 sec.) 2^nd most improved

Tanner – 29:00 (9:21s, +13 sec.)

Alex M. – untimed

Jessica – untimed

*Miranda – 34:14 (11:02s, +13 sec.)

Becky – 29:24 (9:29s, -18 sec.) after 6 miles on Sunday

+Sugam – 33:59 (10:58s, -19 sec.) 3^rd most improved, tie

Anthony – 26:56 (8:41s, +1:03)

+Max – 21:37 (6:58s, -1:02) most improved, earning extra credit

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.

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.