We’re back at it as a full team this Sunday with an eight-mile run
at eight o’clock from the Eugene Running Company. The store opens at 7:45.
The route: Oakway and Coburg Roads to Ferry Street Bridge and
don’t cross. Turn left onto bike path, then onto road at Alton Baker parking
lot. Follow road to end at ponds. Turn right onto canal path, under I-5, to end
of path at D Street in Springfield. Turn AROUND there and come back the same
way: I-5, road, Alton Baker, Ferry and store. GPS distance is 7.95 miles.
Bring a drink for delivery at boat ramp (about 3.5 and 4.5 miles).
Weather forecast: sunny with starting temperature in low 50s.
WEEK 5 LESSON: YOUR PACE
Question: How
fast should my long runs be?
Answer: Let your pace find itself. Don’t try
to force an arbitrary pace (such as a half-marathon time goal) onto these runs.
Instead, run comfortably, letting whatever happens with your pace happen.
Finish with the feeling that you could have gone a little longer that day,
which you will do soon enough. Our more experienced runners might want to train
for speed during the week. I recommend that this come between Tuesday and
Thursday to give enough recovery from the last long run and before the next
one. If you run a shorter-distance race during this training period, make it
easy. A full effort there would conflict with your weekend long run, which is
far more important during this training cycle.
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