Class 17

Most of you peaked in distance today, at least during class time for this term. You'll return to this route next Tuesday but will turn back about a half-mile or mile earlier in your 5K or 10K test.

Thursday's run, of two or four miles, will let you recover from today and refresh for the test next week. I'll email the class quiz on Thursday and will have a count of absences available that day if you need to check.

TODAY'S 4 MILES

(with per-mile pace and comparison to last long run here; target was to match that pace; * = faster than first long run this term)

*Andrew -- 33:47 (8:26 pace, +6 sec. per mile) day's best pacer, earning extra credit; term's 2nd most improved at -1:17 

*Lyanne -- 37:53 (9:28s, -19 sec.)

Isaac -- 3.5 miles in 25:25 (7:16s, -29 sec.)

*Garrett -- 27:58 (6:59s, -40 sec.) term's 3rd most improved at -1:02

*Leslie -- 35:32 (8:53s, -1:17)

*Tara -- 33:09 (8:17s, -29 sec.)

Nicole -- 35:06 (8:46s, -28 sec.)

*Becky -- 39:01 (9:45s, -27 sec.) term's most improved at -1:35

Juan Carlos -- 38:50 (9:42s,+24 sec.)

TODAY'S 8 MILES

(same info as above)

Michaela -- cross-trained

*Lucas -- 59:41 (7:28s, -1:10)

Joseph -- cross-trained

Joshua -- 1:14:03 (9:15s, -33 sec.)

LESSON 17: EQUAL TIMES

You can predict fairly accurately what you’ll run for a certain distance without having run it recently. You can base the prediction on races at different distances. Pace obviously slows as racing distance grows, and speeds up as it shrinks. But how much of a slowdown or speedup is normal? A good rule of thumb is a five-percent slowdown as the distance doubles, or that much faster pace as the distance drops by half. Multiply or divide by 2.1 to predict your time for double or half the distance. For instance, a 22:00 5K equates to about 46:00 for 10K.