August 14th Preview

Marathoners and halfers come back together (or almost) this Sunday. The longer distance is eight miles, the shorter one just a single mile less. Eight o’clock start for all from the Eugene Running Company.

The eight-mile route: Oakway and Coburg Roads to Ferry Street Bridge and don’t cross. Turn left onto bike path, to Alton Baker restrooms and parking lot. Continue on road to end at canal path. Turn right, under I-5, past boat ramp, to end of path at D Street in Springfield. Turn AROUND there and come back the same way: canal, road, Alton Baker, Ferry and store. GPS distance is 7.95 miles.

Bring a drink for delivery near boat ramp (about 3.5 and 4.5 miles). Weather forecast: sunny and starting temperature in 60s, but warming quickly toward day's high in 90s.

WEEK 14 LESSON: YOUR PROGRESS

Question: Our long runs from 11 miles on go up by two miles every other week instead of the more common single mile each week. Is this too big a jump

Answer: The generally recognized as safe rate for increasing mileage is 10 percent per week. Our increase from 11 miles through 21 averages just 6.5 percent weekly. Scheduling the long run on alternate weekends makes doubly sure than you don’t overdo. For most runners, a weekly long run (increasing by a mile at a time) allows too little recovery time in between. Hence, our plan of alternating longer runs on one weekend with those about half as long the next. The shorter ones increase by a mile each time, or the same 6.5-percent-per-week average. In both cases, long or short, we go longer each time to give a necessary sense of steady progress in distance.