Class 7

Good-bye, January. The month turned out better for outdoor running than it threatened to be when winter term started. We lost no one from this class after the first (and worst for weather) day.

We did briefly “lose” a few of you today. The scheduled 3.7-mile run ended a half-mile short because I described the route poorly. Sorry.

Thursday you’ll take your second session of interval training. This time the format will be 3 x one-third mile or 3 x two-thirds, run as a relay team of two. Partners of similar speed will do alternate segments, which equalizes the running and recovery periods.

TODAY’S 2.8 MILES

(with per-mile pace and comparison to your last long run here; target was to match that pace for this longer distance)

Erik B. – 25:38 (9:09 pace, +55 sec. per mile)

James B. – 22:21 (7:59s, +13 sec.)

Olivia – 22:00 (7:51s, -19 sec.)

Amina D. – 32:18 (11:32s, +1:10)

Bella – 22:57 (8:11s, +1 sec.) day’s 2^nd best pacer

Joey – 32:50 (11:43s, +29 sec.)

Daniel – 23:12 (8:17s, -5 sec.) day’s 3^rd best pacer

Leticia – ran untimed

Aminagh K. – 30:08 (10:46s, +26 sec.)

Katie – 27:16 (9:44s, -46 sec.)

James S. – 24:57 (8:54s, +42 sec.)

YingYing – 30:08 (10:46s, +31 sec.)

TODAY’S 3.2 MILES

(same info as for the shorter run)

Leah – 25:56 (8:06s, -20 sec.)

Houston – 24:58 (7:48s, +12 sec.)

Scott – 25:30 (7:57s, =) day’s best pacer, earning extra credit

Eric S. – 23:56 (7:28s, -17 sec.)

Eleanor – 3.7 miles in 33:00 (8:54s, -32 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.