Class 5

Beginning week three, we’re now settling into the routine that will continue throughout the term: longer run on Tuesday, alternating between the river paths and the neighborhoods; faster on Thursdays. Next up on speed day will be the introduction of interval training in this class. Instead of running a non-stop one or two miles, you’ll split the distance in half and take a recovery break between segments.

TODAY’S 2.5 MILES

(with per-mile pace and comparison to your last long run here; target was to match that pace for this longer distance; if you didn’t time yourself out at stoplights, you probably ran faster than listed.)

Lyanne – 28:24 (11:22 pace, -6 sec. per mile) best pacer, earning extra credit

Amina – 25:04 (10:01s, +26 sec.)

Maca – 23:17 (9:21s, +21 sec.)

TODAY’S 5.0 MILES

(same info as above)

Erik – 45:12 (9:02s, -10 sec.)

Alex – 47:34 (9:30s, +40 sec.)

Jannik – 35:40 (7:08s, -1:11)

Daniel – 44:39 (8:56s, no target)

Sarah – 46:27 (9:17s, -1:04)

Rana – 43:12 (8:38s, +21 sec.)
Miles -- 44:39 (8:56s, no target)

Claire – 39:51 (7:58s, -19 sec.)

Scott – 13+ miles on Saturday for half-marathon training

Jessica N. – 2-hour run today for half-marathon training

Julian – 42:22 (8:28s, +9 sec.) day’s 3^rd best pacer

Arthur – 42:30 (8:30s, +7 sec.) day’s 2^nd best pacer

LESSON 5: GOING LONGER

Distance, unlike speed, is almost limitless. No matter what your level of talent, no matter how many years you have run, no matter how old your personal records are, the possibility of covering longer distances still exists. This helps explain the appeal of the marathon. First-year runners can take pride at finishing one in twice the time the leaders take to finish, and longtime runners can feel good about going the distance an hour slower than their PR. Not all runners can go faster, but just about anyone can run longer. It isn’t a matter of talent, but only of pacing, patience and persistence. However, you can’t take big leaps in distance all at once. The safe limit for progress is about 10 percent per week – for instance, no more than a half-mile added to the recent five-mile run.