Scheduled distance is nine miles for all this Sunday, with marathoners dipping down to that distance and others holding steady there. A 7:30 start from the Eugene Running Company.
The route is the basic seven-mile Autzen-Valley River loop with a two-mile "tail" added in the middle: Oakway and Coburg Roads to Ferry Street Bridge and don't cross. Turn left onto bike path and follow river PAST Autzen footbridge to Knickerbocker footbridge. Turn AROUND where path meets road (3.5 milepost) and back to Autzen footbridge and across. Turn right, to Valley River footbridge and across. Turn right, back to Ferry and store. GPS reading is 9.03 miles.
Bring a drink for delivery at about 4.5 miles (EWEB). Weather forecast: starting temperature in low 60s and sunny.
WEEK 12 LESSON: YOUR TEMPO
Question: Is all the running at marathon pace or even slower?
Answer: You sometimes run faster than
that, just not on long-run days. Taking these too fast makes them too hard to
repeat as often as you need them. We schedule a so-called “tempo run” every
other weekend from the second month on. You can run faster then than in your
latest long run, for about half that distance (11 and six miles, 13-7 and so on
up to 21-10). How much faster? Roughly your half-marathon
race pace instead of expected pace for the marathon – or as much as one minute
per mile faster when you run shorter. These runs aren’t meant so much to
increase your raw speed as to make the pace of the marathon feel “slower” and
more comfortable.
No comments:
Post a Comment