Taking it easy was extra-important today because Monday's run was extra-hard. You needed to back down the effort even more than usual, given the added distance I made most of you run yesterday.
Wednesday’s run will be another pacing exercise, going out for either six or 12 minutes. This time you’ll try to go faster on the second half than the first, finishing under 12 or 24 minutes.
TODAY’S EASY HALF-HOUR
(no exact times, distances and paces recorded; target was to recover from Monday’s run and refresh for Wednesday’s; participants listed here)
Megan
Brianna
Jiaqi
Vadim
Kate
Becky
Jie
Nathaniel
Guangyu
LESSON 12: CHOOSING SHOES
This is the only big and recurring equipment expense. Spend wisely by buying well-made shoes of a major brand. (The most available and reliable are, alphabetically, Adidas, Asics, Brooks, New Balance and Nike.) Search out a model that fits you properly and is right for your foot type, body build and running amount-pace-surface. If in doubt about what your right shoe choice should be, shop at a running specialty store employing expert advisers. Even the best shoes have a limited lifespan. Plan to replace them after about 500 miles of wear.
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