We're back together in greater numbers this Sunday, and I'm back where I belong, as you advance to 17 miles. You run the first 4.5 with our half-marathoners.
The route (with an 8:00 **DAYLIGHT SAVING TIME** start from the Eugene Running Company): 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 in parking lot near restrooms. Back to Valley River and across, to Autzen footbridge and back to store. GPS distance is
Bring two drinks: the first for delivery at Ferry Street (three and 14 miles), the second for Owosso (6.5 miles) and turnaround (10.5 miles). Weather forecast: starting temperature in 40s with rain and wind likely.
WEEK 11
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.
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