This was your first “final exam” of
fall term. I hope it will stand as one of the most satisfying and least
stressful.
Thursday’s run will be easy, for
recovery. Everyone will do the same thing: going for about 30 minutes.
If you still owe me a quiz, email the
answers by Thursday. Grades will be submitted that night.
TODAY’S
5K TEST
(with
per-mile pace for 3.1 miles; target was whatever you wanted it to be; * =
faster than first week’s one-mile test; + faster than midterm two-mile test)
Bryce – 29:22 (9:28 pace)
+Alex – 26:47 (8:38s)
Lana – ran untimed
*Mariana – 31:58 (10:18s)
Rachel – 28:18 (9:07s)
+Jake – 19:10 (6:11s)
*James – 28:37 (9:14s)
Jonathan – 28:18 (9:07s)
+Sota – 19:32 (6:18s)
TODAY’S
10K TEST
(with
per-mile pace for 6.2 miles; target was whatever you wanted it to be; * =
faster than first week’s two-mile test; + faster than midterm four-mile test)
Connor B. – 48:20 (7:47 pace)
+Sam – 54:38 (8:48s)
+Ella – 54:38 (8:48s) after 5K race on
Thursday at 7:23s
David – 49:01 (7:54s) welcome back to
health!
Nathan – 44:02 (7:06s)
Eleanor – half-marathon run on Sunday
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.