Half-Marathon Plans

Our formal summer half-marathon program ended with yesterday's Coburg race. The next official round of training for this group, for EWEB Run to Stay Warm, will begin in late September.

But this doesn't mean I'm evicting you from Sunday runs. We just won't point a large team to a specific half-marathon race the rest of the summer (though some of you have races such as Bridge of the Gods and Victoria Half on your calendar). 

You still can come any or all Sundays -- at no charge because you won't get full drink-stop and finish-line service. If you have a half to run, these distances will mesh best with the marathon team's schedule (* = weekends when marathoners go about twice this far):

July 26th -- 7 miles

*August 2nd --  7 miles

August 9th -- 8 miles

*August 16th -- 9 miles

August 23rd -- 9 miles

*August 30th -- 10 miles (at Row River Trail)

September 6th -- 10 miles

*September 13th -- 11 miles

September 20th -- 10 miles, or 5 miles to start EWEB Half training

September 27th -- 6 miles

October 3rd -- 7 miles (on Saturday of Portland Marathon weekend)

(no team run on October 11th; Joe and others at Victoria Marathon)

WEEK 10 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. One popular rule of thumb is to allow at least one easy day for every mile of the race (about two weeks after a half-marathon). One day per kilometer (or three weeks post-half) 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.