Next Up

Yesterday's races ended 2015 running as a team (but not individually, I hope). We'll now take a six-week break, but 2016 training is already taking shape. First up will be the marathon buildup for Eugene, starting January 3rd.

We also will offer an informal group for the Cottage Grove Half, with training beginning in early January (at the same distances through mid-February). Regular half-marathon training, for Eugene, will get going in late February. Wednesday "speed at sunrise" will reappear during March and April.

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.