Class 19

This was your first “final exam” of fall term. I hope it will stand as one of the most satisfying and least stressful.

Thursday’s run will be easy, for recovery. Everyone will do the same thing: going for about 30 minutes.

If you still owe me a quiz, email the answers by Thursday. Grades will be submitted that night.

TODAY’S 5K TEST

(with per-mile pace for 3.1 miles; target was whatever you wanted it to be; * = faster than first week’s one-mile test; + faster than midterm two-mile test)

Bryce – 29:22 (9:28 pace)

+Alex – 26:47 (8:38s)

Lana – ran untimed

*Mariana – 31:58 (10:18s)

Rachel – 28:18 (9:07s)

+Jake – 19:10 (6:11s)

*James – 28:37 (9:14s)

Jonathan – 28:18 (9:07s)

+Sota – 19:32 (6:18s)

TODAY’S 10K TEST

(with per-mile pace for 6.2 miles; target was whatever you wanted it to be; * = faster than first week’s two-mile test; + faster than midterm four-mile test)

Connor B. – 48:20 (7:47 pace)

+Sam – 54:38 (8:48s)

+Ella – 54:38 (8:48s) after 5K race on Thursday at 7:23s

David – 49:01 (7:54s) welcome back to health!

Nathan – 44:02 (7:06s)

Eleanor – half-marathon run on Sunday

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.