Class 19 (5K & 10K tests)

The final prize was for attendance. Omar, who’s registered for 5K, missed two sessions but received a bonus for each 17 of the “10K” runs that he took. His score of +17 is a class record that will never fall, since this is the last of these 5K/10K classes. Second best attendee this term: Noe with +8. Third: Alex with +3.

If required, your quiz answers are due by Thursday and will count as “attendance.” Thursday’s run will be optional and about three miles for all.

TODAY’S 5-KILOMETER TEST

(with per-mile pace for this 3.1-mile distance, and comparison to your last long run here; target was to go faster; * = faster than first week’s test at one-third this length; if you didn’t time yourself out at stoplights, I subtracted 1:00 from announced time)

Noe – 21:34 (6:57 pace, -20 sec. per mile)

Olivia – 27:26 (8:50s, -3 sec.)

Philip – untimed

Wyatt – 21:28 (6:55s, -17 sec.)

Elizabeth – 3.3 miles in 38:16 (11:35s, -21 sec.)

TODAY’S 10-KILOMETER TEST

(same info as above, except the distance here was 6.2 miles)

Alex – 43:51 (7:04s, -47 sec.) day’s most improved, earning extra credit

Mak – 39:52 (6:26s, -39 sec.) day’s 2^nd most improved

Bill – 55:15 (8:54s, -28 sec.)

Calvin – 54:27 (8:47s, +1 sec.)

Kelly – 51:01 (8:13s, +4 sec.)

Kyle – 39:28 (6:22s, -38 sec.) day’s 3^rd most improved

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.