Run to Stay Warm Preview

It’s race week (for most of you, anyway). Note, if you haven’t committed this to memory already, that start time for the Run to Stay Warm Half-Marathon has changed this year to **10:00.**

The race begins and ends at EWEB Plaza. This is also where you can pick up your race packet on Saturday 9 a.m. to 2 p.m.) and early Sunday (8 to 9:30).

I’ll be in the plaza by nine o’clock. You can bring a drink for delivery at about the five-mile mark (in Alton Baker Park). Weather forecast: starting temperature in 50s with rain likely.

A course map is coming by email. You have run almost every step of this route in training.

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.