Class 17

You’re coming down in distance now. Both runs this week should feel easy, as you taper for next Tuesday’s 5K or 10K test.

I didn’t get a chance today to recognize the winner of this term’s distance prize. It was Jannik (at 1:58 per mile faster than the first week), followed by Claire (1:17) and James (55 seconds).

Thursday’s run will take you back where this class started, at two or four miles. It will seem shorter now that you’ve gone twice that far.

TODAY’S HALF-HOUR RUN

(no distances and paces recorded, though you might have checked them yourself)

Katie

Maca

TODAY’S ONE-HOUR RUN

(same info as above)

Erik

Jessica D.

Jannik

Rana

Claire

Jack

Julian

Arthur

LESSON 17: EQUAL TIMES

You can predict fairly accurately what you’ll run for a certain distance without having run it recently. You can base the prediction on races at different distances. Pace obviously slows as racing distance grows, and speeds up as it shrinks. But how much of a slowdown or speedup is normal? A good rule of thumb is a five-percent slowdown as the distance doubles, or that much faster pace as the distance drops by half. Multiply or divide by 2.1 to predict your time for double or half the distance. For instance, a 22:00 5K equates to about 46:00 for 10K.