I’ll sneak out
of town this weekend, but the running here will go on as planned – with the
store opening as usual. That is, you’ll have plenty of support – with Jean and
Tatiana on course for your run.
The distance
will step up to 15 miles (starting with our half-marathoners, who are going 6.2).
The route: 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, to east end of parking lot.
Turn AROUND there, to Valley River footbridge and across. Turn left, to Ferry
Street and across, and back to store: GPS distance is 15.00 miles.
Bring a
drink for delivery at senior center (3.1 miles), Owosso (6.5) and turnaround
(10.5). Weather forecast: starting temperature in 30s with rain likely and snow
possible.
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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