You drop back to nine miles this Sunday (for reasons given in this week's lesson). Start from the Eugene Running Company at 8:00 (with the -half-marathoners who are going seven miles).
Your route takes you into Springfield, including a segment of the marathon course: Oakway and Coburg Roads to Ferry Street Bridge and don't cross. Turn left onto bike path, to Alton Baker ponds. Onto road past Autzen Stadium to end of road at another pond. Turn right onto canal path (either paved or wood chip), under I-5. Continue along canal to D Street, then to 4th Avenue. Turn around there and come back the same way. GPS distance is 9.10 miles.
Bring a drink for delivery at turnaround. Weather forecast: starting temperature in 40s with little chance of rain.
Bring a drink for delivery at turnaround. Weather forecast: starting temperature in 40s with little chance of rain.
WEEK'S LESSON: YOUR TEMPO
Question: Is all the running at marathon pace or even slower?
Answer: You sometimes run faster than that, just not on long-run days. Taking these too fast makes them too hard to repeat as often as you need them. We schedule a so-called “tempo run” every other weekend from the second month on. You can run faster then than in your latest long run, for about half that distance (11 and six miles, 13-7 and so on up to 21-10). How much faster? Roughly your half-marathon race pace instead of expected pace for the marathon – or as much as one minute per mile faster when you run shorter. These runs aren’t meant so much to increase your raw speed as to make the pace of the marathon feel “slower” and more comfortable.
Answer: You sometimes run faster than that, just not on long-run days. Taking these too fast makes them too hard to repeat as often as you need them. We schedule a so-called “tempo run” every other weekend from the second month on. You can run faster then than in your latest long run, for about half that distance (11 and six miles, 13-7 and so on up to 21-10). How much faster? Roughly your half-marathon race pace instead of expected pace for the marathon – or as much as one minute per mile faster when you run shorter. These runs aren’t meant so much to increase your raw speed as to make the pace of the marathon feel “slower” and more comfortable.
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