Complications abound this weekend. It's Easter and the store won't open, so we'll start/finish at Alton Baker Park. It's McKenzie River Half day, and some runners will choose that race. And I'm due back from a spring-break trip, but barely and could be delayed. If you can make it there, you'll still run the scheduled 19 miles.
The route, from Alton Baker parking lot with 8:00 start: bike path to Owosso footbridge and across. Turn left, to Autzen footbridge and across. Back to Alton Baker, then turn AROUND and repeat in opposite direction: Autzen, Owosso and Alton Baker. GPS distance unmeasured but about 19.2 miles.
Bring two drinks, the first for delivery at Owosso (about 4 and 15 miles), the second for turnaround (9.5 miles) and finish. Weather forecast: starting temperature in 40s with low chance of rain.
WEEK 13 LESSON: YOUR SPEED
Question: Should I train for speed during the week? And can I run short-distance races to improve my speed?
Question: Should I train for speed during the week? And can I run short-distance races to improve my speed?
Answer: Do nothing for speed that might interfere with going long. Distance is far more important than speed in this training program. You’re mainly preparing here to go the 26.2 miles, not to meet or beat a time goal. Never substitute fast for long. Add a fast-training day in midweek only if you have recovered fully from the latest long run, or if you can be ready in time for the next one. Run a short race, of 5K to 10K, on the weekend only if it replaces a semi-long training run scheduled for the team that weekend. Running a short race does give you experience in dealing with the race-day atmosphere, which differs greatly from ours during training.
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