March 22nd Preview

Now comes your latest big step forward in distance. To 17 miles this Sunday, from the Eugene Running Company at 8:00.

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. Turn around at parking lot (near restrooms). Then to Valley River footbridge and across. Turn left, to Autzen footbridge and across. Back to Ferry and store. GPS distance is 17.10. (You'll run the first three with half-marathoners whose distance is 6.1 this week.)

Bring two drinks: the first for delivery at Ferry (3 and 14 miles); the second for Owosso (6.5), turnaround (10.5) and finish. Weather forecast: starting temperature in 40s with little chance of rain.

WEEK'S LESSON: YOUR WARMUP/COOLDOWN

Question: When is the best time for stretching exercises, before or after the run?

Answer: Don’t confuse stretching with warmup. Stretching exercises don’t start you sweating or raise your heart rate. You warm up by moving – first by starting the run gently, then by easing into the full pace of the day. Treat the first mile as your warmup, making it the slowest mile of the day. If the warmup shifts gears between resting and hard running, the cooldown period is a necessary transition from racing to resting. When the run ends, resist the urge to stop suddenly. Instead, walk to cool down more gradually. After this walk is the best time for stretching exercises, which loosen the muscles that running has tightened.