Cottage Grove Half preview

Our first half-marathon buildup for 2017 peaks this Saturday for many of you at the Cottage Grove Half. You can find details of this race at… http://www.cottagegrovehalf.com/index.php.

The essentials: early packet pickup at Run Hub on Thursday, 2 to 7 p.m., and at the Village Green Resort in Cottage Grove on Friday, 2 to 6 p.m. Race-day pickup at Bohemia Park in downtown C.G. until 8:15 a.m.

Buses leave for the Dorena School start at 8:30. The race starts at 9:30, with the course running back to Trailhead Park (near Bohemia), mostly on the Row River Trail.

I’ll be Bohemia Park by about 7:30 and near the halfway point (“7.0” milepost). Bring drinks if you’d like one besides what the event offers at its stations.

If you’re NOT running Cottage Grove, come to our regular Sunday session. It’s five miles (to start Eugene Half training) or eight miles (for marathoners) this week. I’ll preview it later this week.

WEEK 9 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.

(Photo: Leah Kirkland in last year's Cottage Grove Half)