August 16th Preview

We're not going to Row River this Sunday after all. That trip must wait another two weeks. Instead we're returning the 17-mile run (with nine-mile option for half-marathoners) to the usual place and time: Eugene Running Company at 7:30.

The 17-mile route: Oakway and Coburg Roads to Ferry Street Bridge and across. Turn left onto bike path, to Autzen footbridge and across. Turn right, to Owosso 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 an across. Back to Ferry and store. GPS distance is 17.06 miles.

Nine-milers go the same way until the Valley River footbridge. Turn AROUND there and reverse course: Autzen, Ferry and store. GPS distance is 9.15 miles.

Marathoners bring two drinks: the first for delivery at 3.0 miles (Ferry Street) and 10.5-mile turnaround (Alton Baker), the second for 6.5 miles (Owosso) and 14 miles (Ferry). Weather forecast: starting temperature in high 50s, rising toward an afternoon high in 80s, and sunny.

Nine-milers' single drink bottle to be delivered at Ferry in both directions -- about three and six miles.

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.