Looks like another warm start and warmer finish this Sunday for our 15-mile run (with seven-mile option for half-marathoners). You're welcome to start earlier than 7:30, but we can't guarantee drink service if you do.
The 15-mile route: Oakway and Coburg Roads to Ferry Street Bridge and don't cross. Turn left onto bike path, to Autzen footbridge and across. Turn right, to Owosso footbridge and across. Back to Alton Baker Park. Turn AROUND at restroom parking lot, then to Valley River footbridge and across. Turn left, to Ferry Street Bridge and back to store. GPS distance is 15.10 miles.
Seven-mile option: to Valley River footbridge with marathoners, then cross that bridge and back to Ferry and store. GPS distance is 6.95 miles. We can deliver your drink at 3.0 miles (Ferry).
Marathoners bring a drink for delivery at 3.0 miles (Ferry), 6.5 (Owosso) and 10.5 (Alton Baker). Several drinking fountains are available on second short loop. Weather forecast: mostly cloudy with starting temperature in mid-60s, rising toward the afternoon high of 91.
WEEK
NINE LESSON: YOUR REST
Question: How should I schedule my rest days through the week?
Answer: Rests do the most good before
and after the weekend long run. If you take it on Sunday, you profit from
taking every Saturday off to refill your energy tank before the big effort.
Afterward, my rule of thumb is one rest day for every hour of the long run: two
hours, two days, etc. This might mean resting most of the week after the
longest runs of this program. Which is okay; you need it. However, “rest”
doesn’t mean you must do nothing physical that day. Easy cross-training – with
walking, biking, swimming is not only allowed but encouraged. You can stay
active in other ways while resting for and recovering from the big runs.
No comments:
Post a Comment