You advance to 15 miles this Sunday, with your training distance now separated from that of our half-marathoners. New runners for the Eugene Half will join us this weekend, going five miles to start.
Your course (with an 8:00 start from the Eugene Running Company): 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 east end of parking lot. To Valley River footbridge and across. Turn left, to Ferry Street, across and back to store. GPS distance is 15.09 miles.
Bring TWO drinks -- the first for delivery at about 3.0 miles (Ferry) and 10.5 (Alton Baker), the second for 6.5 (Owosso) and finish. Weather forecast: starting temperature in 40s with rain likely.
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.
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