Today's longer run was a little longer than planned. Call it "bonus distance." I didn't explain well enough the most direct, and least obvious, route along the Amazon Trail. Let's say the way that most of you went added about a quarter-mile to the distance -- less for some, more for others.
Thursday you'll take your first set of intervals, which will divide the run into two parts with a rest break between. After a full warmup, you'll do either 2 x half-mile or 2 x one mile.
TODAY'S 2.3 MILES
(with per-mile pace and comparison your test run last Thursday; target was to ease that pace by 1:00 per mile)
Bryce -- 19:42 (8:34 pace, +31 sec. per mile)
Alex -- 19:29 (8:28s, +29 sec.)
Michael -- 14:52 (6:28s, no target)
Elliot -- 24:44 (10:45s, +1:07) day's 3rd best pacer
Mickey -- 16:16 (7:04s, +31 sec.)
TODAY'S 4.75 MILES
(see note above about distance; with per-mile pace, based on class average of 4.75 miles, and comparison to your test run last Thursday; target was to ease that pace by 1:00 per mile)
Peter -- 36:34 (7:41 pace, +36 sec. per mile)
Lyanne -- 53:11 (11:11s, -38 sec.)
Zach -- 36:34 (7:41s, +35 sec.)
Matt -- 31:22 (6:36s, +26 sec.)
Amina -- 5.25 miles in 1:05:17 (12:26s, +40 sec.)
Blake -- 32:12 (6:46s, no target)
Doug -- 45:00 (9:28s, +10 sec.)
Dillon -- 34:44 (7:18s, +11 sec.)
Lauren O. -- 50:27 (10:37s, +56 sec.) day's 2nd best pacer
Miranda -- 56:48 (11:57s, +29 sec.)
Becky -- 10.1 miles on Sunday
Austin -- 32:35 (6:51s, +45 sec.)
Anna -- 37:14 (7:50s, +17 sec.)
Zidi -- 44:03 (9:16s, +1:12)
Lauren W. -- 45:00 (9:28s, +58 sec.) best pacer, earning extra credit
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.
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.
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