Class 17 (4 & 8 miles)

Here’s what remains, both in requirements and rewards. We have just three more classes: an easy two or four miles this Friday, the 5K or 10K test next Tuesday, and an optional run the final Thursday.

You also owe me a quiz IF you’re taking this class for the first time AND for credit. I’ll email the 20 questions to you later this week.

Rewards? The first came recently – for speed improvement at one or two miles since the initial test. The winner was Leah at minus 42 seconds, with Olivia second at -37 and Kelly third at -32.

The second award was earned today today, for pace improvement in the weekly long run since week one (when it was half of today's distance). Winner: Calvin at minus 1:44, followed by Wyatt at -44 seconds and Gentry at -31.

TODAY’S 4.0 MILES

(with per-mile pace and comparison to your last long run here; target was to match that pace; * = faster than first long run at half this distance; if you didn’t time yourself out at stoplights, I subtracted 1:00 from your announced time)

*Gentry – 31:07 (7:47 pace, -28 sec. per mile)

Olivia – 35:30 (8:53s, +17 sec.)

*Wyatt – 28:48 (7:12s, -8 sec.)

Tyler – 5 miles in 34:02 (6:47s, +8 sec.)

TODAY’S 8.0 MILES

(same info as above)

Alex – 1:02:50 (7:51s, +25 sec.)

*Daniel – 1:08:29 (8:34s, +29 sec.)

Philip – untimed

*Bill – 1:14:55 (9:22s, +21 sec.)

*Calvin – 1:10:05 (8:46s, -52 sec.)

*Kelly – 1:05:04 (8:09s, -4 sec.) best pacer, earning extra credit

*Omar – 59:45 (7:28s, +26 sec.)

*Kyle – 56:04 (7:00s, +8 sec.)

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.