Class 3

In the confusion of finding where to start our run, I cut the "2.25-mile" run a couple of blocks short. I also forgot to mention that you need to use the first part of the Tuesday long runs as your warmup. We warm up separately only on the fast days.

The next fast one will split last Thursday's run in two and take a rest break between segments. This is interval training, in this case 2 x half-mile or 2 x mile. With entry to the turf fields unlikely, we'll meet again in front of the Rec Center.

Today I asked you to aim for the same pace as last Tuesday. Another target could have been Thursday's pace PLUS one minute per mile. Sara came closest to that, at +1:05.

TODAY'S 2.0 MILES

(with per-mile pace and comparison to your last long run here; target was to match that pace; if you didn't time yourself out at stoplights, you probably ran faster than listed here)

Erica -- 16:34 (8:17 pace, -43 sec. per mile)

Dameri -- 19:34 (9:47s, +40 sec.)

TODAY'S 4.5 MILES

(same info as above)

Sara -- 37:28 (8:19s, -31 sec.)

Joe -- 38:47 (8:36s, -14 sec.)

Yong -- 50:34 (11:14s, no target)

Anna -- 33:32 (7:27s, -7 sec.) day's best pacer, earning extra credit

Owen -- 35:00 (7:46s, -1:04)

Juan -- 41:48 (9:17s, -13 sec.) day's 2nd best pacer

LESSON 3: RACE DISTANCES

Nearly all road races now run by the metric system, so if you grew up under the mile system you must learn to interpret these distances. One kilometer is 1000 meters or .62 mile. One mile is 1609 meters or about 1.6 kilometers. Here are the most popular road racing events and their mileage equivalents: 5K = 3.11 miles; 8K = 4.97 miles; 10K = 6.21 miles; 15K = 9.32 miles;  half-marathon (21.1K) = 13.11 miles; marathon (42.2K) = 26.22 miles. This odd mileage complicates the computing of pace per mile from metric races. Grab your calculator.