You climb into double-figures this Sunday, with 10 miles (plus a bonus tenth or so). The first five are with the marathoners (whose training peaks at 21 this week).
Your route (with an 8:00 start from the Running Company): 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 Valley River footbridge to "0.5" milepost and turn around. Back the same way: Autzen, Ferry and store. GPS distance is 10.15 miles.
Bring a drink for delivery at Ferry Street (three and seven miles). Weather forecast: starting temperature in 40s and sunny.
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 26.2 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 one 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.
No comments:
Post a Comment