October 16th Preview

Eight at eight this Sunday. That is, eight miles with an eight o’clock start – from the Eugene Running Company. The store opens about 15 minutes earlier.

The route starts the same way as your six-mile run of two weeks ago – with the extra distance added to the far end: Oakway and Coburg Road to Ferry Street Bridge and don’t cross. Turn left onto bike path, then onto road near Alton Baker restrooms. Follow road to end at canal path. Turn right, then continue under I-5 to end of path at D Street in Springfield. Turn AROUND there and come back the same way: canal, road, Alton Baker, Ferry Street and store. GPS distance is 7.95 miles.

Bring a drink for delivery at Springfield boat ramp (about 3.5 miles). Weather forecast: starting temperature in 50s with rain likely.

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.