You advance to seven miles this weekend, with an 8:00 start from
the Eugene Running Company (the store opens about 15 minutes earlier). You
accompany our marathoners for the first 3.5 miles of their 10.
The route: 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 war memorial near Skinner Butte playground. Turn AROUND there and
go back the same way: Valley River, Ferry and store. GPS distance is 6.92 miles.
Bring a drink for delivery at turnaround. Weather forecast:
starting temperature in 30s with little chance of rain.
WEEK THREE LESSON: YOUR
WEEK
Question: What
should I do during the week, between long runs?
Answer: On weekdays “rest” and “easy” are the
key words. The biggest mistake half-marathon trainers make is trying to
increase all their running. The
longer you go on Sundays, the less
you can or should do the other days. My recommended easy run is one lasting 30
to 60 minutes (usually closer to the half-hour than the hour) at a relaxed
pace, totaling no more than two hours of running between Sundays. Training by
minutes instead of miles encourages you to run easily, because you can’t rush
time the way you might do with distance. I also urge you to take a day or two
off (easy cross-training is okay those days) after the long run and one rest
day before the next one.
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