October 2nd Preview

You October 9^th marathoners’ usual one-hour run coincides this weekend with our half-marathoners’ six miles. So why not join them for that distance?

The route (with an eight o’clock start from the Eugene Running Company): Oakway and Coburg Roads to Ferry Street Bridge and don’t cross. Turn left onto bike path, then onto road near Alton Baker restrooms. Follow road to its end at ponds. Turn right on canal path, to I-5 underpass. Turn AROUND there and come back the same way: Alton Baker, Ferry and store. GPS distance is 6.12 miles.

Bring a drink for delivery near dog park, about 1.5 and 4.5 miles. Weather forecast: starting temperature in 40s with rain likely.

WEEK 21 LESSON: YOUR RECOVERY

Question: What should I do in the days or weeks after this race?

Answer: One of the most important phases of a training program is also one of the most overlooked. This is what to do AFTER the race. It doesn’t end at the finish line but continues with what you do – or don’t do – in the immediate and extended period afterward. Right away, rest until ALL soreness has left the legs, usually most of the next week. Once you’re running again, follow a popular guideline of allowing at least one easy day for every mile of the race (about four weeks after a marathon). One day per kilometer (or six weeks post-marathon) might work even better if the race was especially tough. During this period, take no really long runs, none very fast, and avoid further racing. Run easily until the prospect of training for another race excites you.