Ten miles this Sunday, your next-to-longest training step upward before the half-marathon. Eight o'clock start from the Eugene Running Company. Remember, that's a change to STANDARD time (or what would have been 9:00 the day before).
The route: Oakway and Coburg Roads to Ferry Street Bridge, then onto bike path. Turn left and follow river to I-5. Left, along the freeway to canal path. Left, to road, then follow it to Alton Baker Park. Circle pond, then back the same way: road, canal, freeway, river and store. GPS reading is 10.11 miles.
Bring a drink for delivery at about 4.5 and 5.5 miles. Weather forecast: starting temperature in 40s with low chance of rain.
WEEK 6 LESSON: YOUR 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 race only if it replaces one a training run of similar length scheduled 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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