February 21st Preview

Marathon and half trainees reunite this Sunday, for the last time in a long time, for a seven-mile run. The longer run will go to 15 next week, and shorter one will taper to five before the Cottage Grove Half.

The route: Oakway and Coburg Roads to Ferry Street Bridge and DO cross. Turn right onto bike path, past Valley River footbridge to "1.0" milepost and turn AROUND there. Back the same way, Ferry to store (with no climb up "Joe's F-n hill"!). GPS distance 7.10 miles.

Bring a drink for delivery at Valley River (about 2.5 and 4.5 miles). Weather forecast: starting temperature about with rain possible. 

WEEK EIGHT MARATHON 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.