March 19th Preview

You take another big step forward – and upward – this Sunday: to 17 miles, with an eight o’clock start from the Eugene Running Company. You’ll run the first three with our half-marathoners.

The route is a long loop and a shorter one: 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 Ososso footbridge and across, then back to Alton Baker Park. Turn AROUND at restrooms, then back to Valley River footbridge and across. Turn left, to Autzen footbridge and across, then back to Ferry Street and store. GPS distance is 17.08 miles.

Bring a drink for delivery at 3.1 miles (Senior Center at "1.5" milepost) and 10.5 miles (Alton Baker Park restrooms). Weather forecast: starting temperature in 30s with little chance of rain.

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.