Class 19

This was your true final exam, and you decided how to score yourself. In running, “race” can mean whatever you want it to be – from an all-out effort aimed at setting a PR and winning a prize, to just another morning run with other people there to pace and cheer you.

On Thursday’s last run of the term, I welcome you to my little world. That’s with the type and length of run that I take most weekdays – an easy half-hour on mainly soft surfaces.

Reminder: If you haven’t already emailed me your quiz answers, do so by Thursday.

TODAY’S 5-KILOMETER TEST

(with per-mile pace for 3.1 miles and comparison to your last long run here; target was to go faster; * = better pace than first week’s mile test, #= better pace than midterm 2-mile test; if you didn’t time yourself out at stoplights, I subtracted 1:00)

Bryce – 33:01 (10:39 pace, +1:01 per mile)

Alex – 28:35 (9:12s, -26 sec.)

#Zach – 22:36 (7:17s, -31 sec.)

Elliot – 33:31 (10:48s, -59 sec.)

#Blake – 3.9 miles in 26:40 (6:50s, +8 sec.)

*Zidi – 28:31 (9:12s, -7 sec.)

TODAY’S 10-KILOMTER TEST

(with per-mile pace for 6.2 miles and comparison to your last long run here; target was to go faster; * = better pace than first week’s 2-mile test, #= better pace than midterm 4-mile test; if you didn’t time yourself out at stoplights, I subtracted 1:00)

Peter -- 47:48 (7:42 pace, -20 sec. per mile)

Lyanne – 1:14:45 (12:03s, +32 sec.)

*Dillon – 42:20 (6:49s, -1:18) day’s 2^nd most improved

*Lauren O. – 59:42 (9:37s, -1:07) day’s 3^rd most improved

#Miranda – 1:13:56 (11:55s, -23 sec.)

Becky – 1:05:25 (10:33s, -17 sec.)

Tyler – 42:24 (6:50s, +5 sec.)

Anna – 55:51 (9:00s, +31 sec.)

#Lauren W. – 53:08 (8:34s, -1:30) most improved, earning extra credit

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.