Distances are building. Next Tuesday,
you’ll reach the namesake distance of this class – 5K or 10K (3.1 or 6.2
miles). Progress won’t stop there, as you move toward a four-mile or eight-mile
peak in November.
Thursday will bring our second set of intervals.
Same total distance as before (one or two miles), but different segment number
and length (3 x one-third-mile or 3 x two-thirds-mile). You’ll do this as a
relay team of two, running every other lap and recovering while your teammate
runs.
TODAY’S
2.75 MILES
(with
per-mile pace and comparison to your last long run here; target was to match
that pace for this longer distance)
Connor B. – 17:40 (6:25 pace, -44 sec.
per mile)
Bryce – 22:18 (8:06s, -28 sec.)
Alex – 22:09 (8:03s, -9 sec.)
Mariana – 1.85 miles in 28:02 (9:50s,
-6 sec.) day’s 3rd best pacer
Rachel – 23:26 (8:31s, -22 sec.)
James – 23:30 (8:32s, -58 sec.)
Eleanor – 28:30 (10:22s, +26 sec.)
TODAY’S
5.5 MILES
(with
per-mile pace and comparison to your last long run here; target was to match
that pace for this longer distance)
Sam – 49:49 (9:03 pace, +19 sec.)
Ella – 49:49 (9:03s, +19 sec.)
David – 43:09 (7:50s, -4 sec.) 2nd
best pacer, after 8M on Sunday
Lana – 47:49 (8:41s, +3 sec.) day’s
best pacer, earning extra credit
Jake – 35:20 (6:25s, -10 sec.) after 8M
on Sunday
Nathan – 4 miles in 26:39 (6:40s, -18 sec.)
Sota – 35:43 (6:29s, -7 sec.)
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.
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.
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