We separate the 15- and 17-mile runs with eight this weekend. (Half-marathoners can go this same distance.) You can either treat this as recovery between long ones or speed training at about half of last Sunday's length.
The route (with a 7:30 start from the Eugene Running Company): Oakway and Coburg Roads to Ferry Street Bridge and don't cross. Turn left onto bike path, to Alton Baker restrooms. Onto road and continue to end at canal path. Turn right on path, under I-5 to end at D Street in Springfield. Turn AROUND there and back same way: canal path, road, Ferry and store. GPS distance is 7.95 miles.
Bring a drink for delivery at Springfield boat ramp (about 3.5 and 4.5 miles). Weather forecast: partly cloudy with starting temperature about 60.
WEEK 10 LESSON: YOUR HEALTH
Question: What happens if I get sick and have to stop
running?
Answer: The most common ailments are the flu and colds. Never, ever run with
the flu’s fever. Don’t just rest while feverish but take an additional day off
for each day of the illness, or you risk serious complications and much-delayed
recovery. Colds usually pass through you in about a week. Rest during the
“coming-on” stage (usually the first two to four days). Then run easily (slowly
enough not to cause heavy coughing and nose-throat irritation) during the
“coming-out” stage. Throughout recovery, obey your fatigue signals. You got
sick in the first place by overtiring yourself.
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