Florence Half Results

Another round of training is tucked away, after a perfect day in Florence – in every way: perfect weather, perfect 12 for 12 finish for our half-marathoners. Plus a first, two seconds and a third in age groups.

Bravo to Suzy for finishing her longest race so far. And thanks to Michele, Alyse and Gina for volunteering.

We’ll jump back into EWEB training next Sunday with a six-mile run. This also will serve as an easy one for runners in the October 8^th Oregon Women’s Half (or for Leah, the Victoria Marathon).

FLORENCE HALF-MARATHON RESULTS

(with our official times and paces)

Neal – 2:06:27 (9:40 pace) 2^nd in age group

Jan – 2:24:03 (11:00s)

Stephanie – 2:25:38 (11:07s)

Kyoko – 2:18:28 (10:35s)

Renee – 2:20:47 (10:45s)

Carrie – 2:07:26 (9:45s)

Leah – 1:37:31 (7:27s) 1^st in age group

Steve – 2:16:21 (10:25s)

Sean – 2:02:15 (9:20s) 3^rd in age group

Suzy – 2:45:49 (12:38s)

Russell – 1:49:11 (8:21s) 2^nd in age group

Rhonda – 2:25:38 (11:07)

Team alumni:

Audrey Blankenship – 2:38:44 (12:07s)

David Blankenship – 2:25:38 (11:07s)

Nate Hisamura – 1:43:26 (7:54s) 2nd in age group

Voula Weaver --- 2:01:20 (9:16s) 1st in age group

Joy Welker – 1:59:55 (9:10s)

OTHER RECENT RESULTS

(those reported to me)

Bill – 19 miles on Friday night, 2:26 (9:19s)

Michele – 11 miles on Saturday at Row River

Trina – 5 miles on Friday
Joe – walked 7.2 mile on Saturday at 16:04s

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. 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: The teammates, present and past, that we could corral before the start.)