February 26th Preview

We’re back home this Sunday – starting and finishing at the Eugene Running Company. As the week before last, you go shorter than the marathoners (seven miles versus their 11). This is your recovery weekend before next week’s 15.

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. To Autzen footbridge and across, then back to Ferry and store. GPS distance is 6.95 miles.

Bring a drink for delivery at Ferry Street (four miles). Weather forecast: starting temperature in 30s with rain likely and some snow possible.

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.