Class 7 (2.8 & 5.5 miles)

Today’s lesson, “Going Easier,” is most pertinent to runners doing this Sunday’s Eugene Marathon or Half. It’s time to taper the training. You can’t cram for this type of test by running too much, too late.

If you’re not racing this weekend, Thursday will bring another slow/fast run. It’s different from the earlier one, this time going two or four miles by distance instead of running by time alone. The purpose is still the same: speeding up after halfway.

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 – except that it was OK for Eugene marathoners and half-marathoners – marked with * – to ease off the pace as they prepare for Sunday’s races)

Leah – 35:57 (12:34 pace for 2.9 miles, +46 sec. per mile)

Olivia – 25:06 (8:58s, -9 sec.)

Wyatt – 22:00 (7:51s, -26 sec.)

*Tyler – 18:24 (6:34s, -1:47)

Mike – 22:06 (7:53s, no target)

Maca – 25:18 (9:02s, +3 sec.) best pacer, earning extra credit

Elizabeth – 38:10 (13:38s, +1:52)

TODAY’S 5.5 MILES

(same info as above)

*Alex – 42:53 (7:47s, -20 sec.)

Daniel – 50:49 (9:14s, +36 sec.)

*Gentry – 41:02 (7:53s for 5.2 miles, -31 sec.)

Noe – 41:46 (7:35s, -11 sec.)

Mak – 38:27 (6:59s, +15 sec.)

*Bill – 52:40 (9:34s, +8 sec.) 2^nd best pacer, tie; after 5K race on Sunday at 8:35s, 2^nd in age group

Calvin – 53:30 (9:41s, +15 sec.)

Omar – 37:55 (6:53s, -30 sec.)

Kyle – 37:43 (6:51s, +8 sec.) 2^nd best pacer, tie

Colleen – 44:14 (8:02s, -15 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.