Class 7

Today's lesson is well timed. With more than half of you recovering from a race on Sunday (and others recovering from illness or injury), you needed an easy day. Note that soreness usually peaks the second post-racing day, which is today for you 5K runners.

You'll run another set of intervals on Thursday -- either 3 x one-third-mile or 3 x two-thirds. Meet at the **practice track**, 18th and Emerald entrance. 

TODAY'S 2.8 MILES

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

Joe -- untimed, after 5K race on Sunday at 7:21 pace

Owen -- 5K race on Sunday at 7:44s

Dameri -- 28:16 (10:05 pace, +18 sec. per mile) 2nd best pacer

Eleanor -- 34:12 (12:12s, +16 sec.) best pacer, extra credit

Juan -- untimed

TODAY'S 5.5 MILES

(same info as above)

Erica -- 50:43 (9:13s, +46 sec.) after 5K on Sunday at 7:38s

Sara -- 50:14 (9:08s, +39 sec.)

Teja -- 40:47 (7:24s, -1:26) after 5K on Sunday at 5:48s

Anna -- 50:43 (9:13s, +2:06) after 5K on Sunday at 6:53s

LESSON 7: GOING EASIER

Pacing isn’t just for a single run. It’s also something you practice from day to day throughout the week. Some runs must be hard if you’re training to race, but most runs must be easy to compensate for that effort. In other words, you run less than your best much of the time – neither long nor fast. You can calculate ideal pace for easy runs several ways: at least one minute per mile slower than you could race the same distance; or about 75 percent of maximum heart rate; or simply whatever feels comfortable, not too fast or too slow. The last of these guidelines is the simplest to use. What feels right usually is right.