Class 17

This is it for your weekly climbs upward in distance. Next Tuesday, for the first time, you’ll drop DOWN in the 5K or 10K test.

Thursday’s run will be an easy one, of two or four miles mostly on soft surfaces.

That day I’ll also email the class quiz. It’s required of anyone taking this class from me for the first time and for credit.

TODAY’S 4 MILES

(with per-mile pace and comparison to your last long run here; target was to match that pace for this longer distance; * = faster than first week’s run at half this distance)

Alex – 38:32 (9:38 pace, +20 sec. per mile)

Michael – 26:46 (6:41s, -1)  day’s best pacer, tie; earning extra credit

Elliot – 47:11 (11:47s, +47 sec.)

Blake – untimed

Tyler – 26:50 (6:42s, -3 sec.) day’s 3^rd best pacer

*Zidi – 37:18 (9:19s, -41 sec.) 2^nd most improved for term at -25 sec.

TODAY’S 8 MILES

(with per-mile pace and comparison to your last long run here; target was to match that pace for this longer distance; * = faster than first week’s run at half this distance; # = longest run ever)

*#Peter – 1:04:30 (8:02s, +17 sec.) most improved for term at -33 sec.

*Matt – 52:58 (6:37s, +7 sec.) 3^rd most improved for term at -4 sec.

#Amina – 1:48:25 (13:33s, +2:14)

#Miranda – 1:38:25 (12:18s, +12 sec.)

Becky – 1:26:46 (10:50s, -6 sec.)

Tyler – 54:00 on Sunday (6:42s, -3 sec.)

Austin – 55:23 (6:55s, -23 sec.) good luck in baseball tournament!

Anna – 1:07:51 (8:29s, -1 sec.) day’s best pacer, tie; earning extra credit
Lauren W. -- 8 miles on Tuesday afternoon

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.