July 26th Preview

Seven miles is our distance this Sunday, with a 7:30 start from the Eugene Running Company. Half-marathoners can do the same, or shorter if they have no summer race to run.

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 Skinner Butte playground. Turn AROUND there, then back the same way: Valley River, Ferry and store. GPS distance almost precisely 7.00.

Shorter option: Continuing past the playground and returning to store via Ferry Street Bridge gives a 4.87-mile run.

Bring a drink for delivery at turnaround (Skinner Butte playground). Weather forecast: starting temperature in 50s and partly cloudy .

WEEK EIGHT 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 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 soon enough. This is just one meaning of “pace” – your average time per mile. The other meaning is how well you pace yourself during the run. The least efficient way is to start too fast and slow dramatically later one. Better to run evenly or to finish faster than you start – known in the trade as “running negative splits.” The best way to check your pacing skills is to compare times for the two halves of your run, aiming for equal or negative finish.