Your training (for most of you, anyway) tops out at 11 miles this Sunday. It's the only time all spring that you go farther than the marathoners, whose taper starts this week at 10.
The route, starting at 8:00 from the Eugene Running Company, is the same as two weeks ago -- except longer: Oakway and Coburg Roads to Ferry Street Bridge and don't cross. Turn right onto bike path, to Valley River footbridge and across. Turn left, to Autzen footbridge and across. Continue to end of path at football stadium. Turn around at wooden footbridge and come back the same way: Autzen, Valley River, Ferry and store. GPS distance is 11.08 miles.
Bring a drink for delivery at four and seven miles (Ferry Street). Weather forecast: starting temperature in 40s and dry.
WEEK 7 LESSON: YOUR POTENTIAL
Question:
What can I expect my half-marathon race
time to be?
Answer: The
best predictor of the final race result, I’ve found with previous marathon and
half teams, is the pace of the longest training run. For a half-marathon, for
instance, a runner who trained at 9:00 per mile (for the 11 miles at which our
program peaks) can expect to finish the race at very close to that pace. Nearly
all of our runners come within 15 seconds, plus or minus – or 8:45 to 9:15 in this
example. As with any reliable gauge, this one isn’t based on what you dream of
maybe doing someday but instead on what you really have done lately. I don’t
say this to drain any of the mystery or surprise from your racing. Mainly I
want you to know going into the race what a smart starting pace for you will
be. Running at that rate early will assure a better finish.
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