Class 7

Next week we get our one chance each year to set foot on the famous Hayward Field track. The annual intramural track has a Friday, May 1st date. No entry fee.

Thursday you'll run your second set of intervals: 3 x one-third-mile or 3 x two-thirds. This time I will assign you a relay partner, and you'll run every other lap with a rest break between.

TODAY'S 2.8 MILES

(with per-mile pace and comparison to your last long run here; target was to match that pace)

Lucas -- 21:42 (7:45 pace, -9 sec. per mile) day's 2nd best pacer
Lyanne -- 26:23 (9:25s, +19 sec.)
Garrett -- 21:42 (7:45s, +24 sec.)
Neal -- 21:50 (7:47s, -15 sec.)
Leslie -- 24:48 (8:51s, no target) after 10 miles on Sunday
Tara -- 24:35 (8:46s, +12 sec.)
Nicole -- 24:36 (8:46s, no target)
Becky -- 28:00 (10:00s, +11 sec.)
Eleanor -- untimed
Jerry -- 3.1 miles in 26:02 (8:23s, -49 sec.)

TODAY'S 5.5 MILES

(same info as above)

Michaela -- 4 x mile at 6:05 average; after 16 miles on Saturday
Joseph -- 48:49 (8:52s, -6 sec.) day's best pacer, earning extra credit
Osbaldo -- 6.5 miles in 52:00 (8:00s, +57 sec.)
Brooke -- 56:51 (10:20s, +40 sec.)
Baylie -- untimed
Juan Carlos -- 10 miles on Sunday

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.