May 14th Preview

It might be a little too soon to think about what’s next in races, so I’ll do no heavy selling on that this Sunday. We’ll get together for a reunion and celebration, with an easy run from the store at eight o’clock.

The route will take you back to the start/finish of last week’s race: Oakway and Coburg Roads to Ferry Street Bridge and across. Turn east on path, past Autzen footbridge to end of path at Agate Street. Continue on Agate, across Franklin to Hayward Field main gate (now locked). Turn AROUND there and come back the same way: south bank bike path, Ferry and store. Distance is unchecked but about 4.8 miles.

This run will remind you of your final mile(s) a week before. Turning around there symbolizes starting to leave that race behind and think about your next one – whenever and whatever that might be.

Bring a drink for delivery at halfway. Weather forecast: starting temperature in 40s with rain possible.

WEEK’S 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. Right away, rest until ALL soreness has left the legs, usually most of the next week. Once you’re running again, follow a popular guideline of allowing at least one easy day for every mile of the race (about two weeks after a half, four after a marathon). One day per kilometer (or three to six weeks post-race) 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.