We have two run options this weekend. You can go nine miles on SATURDAY,
or run the Prost8K (or 5K) on Sunday… or do both.
Saturday’s run starts at the Eugene Running Company at 8 o’clock, with
the store opening about 15 minutes earlier. Packet pickup for Prost8K also
happens there, starting at 10. (The race itself begins at 8, at the Oregon
Urology Institute south of Gateway Mall, where it finishes.)
Our route: Oakway and Coburg Roads to Ferry Street Bridge and don’t
cross. Turn left onto bike path, to Autzen footbridge and across. Turn right,
past Ferry Street to Valley River footbridge. Turn AROUND there and come back
the same way: Autzen, Ferry and store. GPS distance is 9.15 miles.
Bring a drink for delivery at about three and six miles (Ferry Street).
Weather forecast: cloudy but dry with starting temperature about 50.
WEEK 6 LESSON: YOUR SPEED
Question: Should I
train for speed during the week? And can I run short-distance races to improve
my speed?
Answer: Do nothing for speed
that might interfere with going long. Distance is far more important than speed
in this training program. You’re mainly preparing here to go the 13.1 miles,
not to meet or beat a time goal. Never substitute fast for long. Add a
fast-training day in midweek only if
you have recovered fully from the latest long run, or if you can be ready in
time for the next one. Run
a race only if it replaces a training run of similar
length scheduled that weekend. Running a short race does give you experience in
dealing with the race-day atmosphere, which differs greatly from ours during
training.
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