Class 19

Conditions weren't great for your test today, coming off Thanksgiving break and running in near-freezing fog. But let this stand as a reminder that when you enter a race, you can't choose the conditions. You take them as they come and make the best of what you're given that day.

We're finally "home," before you got to know it as such and just in time to leave again. Meet at the turf fields east of the Rec Center on Thursday for our final class. I can only say now that the run will be the same distance for all.

TODAY'S 5-KILOMETER TEST

(with per-mile pace for 3.1 miles and comparison to your last long run here; target was to better that pace)

Erica -- 23:25 (7:33 pace, -37 sec.) day's 2nd most improved; 
     term's most improved at +5 seconds vs. pace of 1st week's 
     mile test
Dameri -- 32:02 (10:20s, +2 sec.)

TODAY'S 10-KILOMETER TEST

(with per-mile pace for 6.2 miles and comparison to your last long run here; target was to better that pace)

Sara --  51:22 (8:17s, -1:09) day's most improved, earning 
     extra credit
Joe -- 55:56 (9:01s, +44 sec.) 
Anna -- 44:54 (7:14s, -8 sec.) term's 2nd most improved at 
     +14 seconds vs. pace of 1st week's 2-mile test
Owen -- 42:00 (6:46s, -24 sec.) one second faster than 
     pace of midterm 4-mile test

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.