That's all for this term. Thanks for making my job easy and enjoyable all spring. Now that the class has ended, I won't suddenly forget you. Hope to see you in a future class or training group, at a race, or on the streets and trails of town. If you have running questions or concerns, feel free to contact me anytime.
TODAY'S SLOW/FAST "24 MINUTES"
(with actual time and comparison of second half with first; target was to finish faster, which everyone did; quiz counted as "attendance" today; all who took this optional run earned extra credit)
Michaela -- cross-trained
Lucas -- 23:15 (-45 sec. for 2nd half)
Lyanne -- 22:03 (-1:57)
Isaac -- 22:57 (-1:03)
Neal -- 23:15 (-45 sec.)
Leslie -- 22:57 (-1:03)
Tara -- 21:56 (-2:04) best speed-up, tie
Nicole -- 21:56 (-2:04) best speed-up, tie
Becky -- 22:47 (-1:13)
LESSON
20: RACE RECOVERY
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. How long recovery takes depends on the length of the last race. The longer it was, the longer the rebuilding period. One popular rule of thumb is to allow at least one easy day for every mile of the race (about a week after a 10K). One day per kilometer (or 10 days post-10K) 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.
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. How long recovery takes depends on the length of the last race. The longer it was, the longer the rebuilding period. One popular rule of thumb is to allow at least one easy day for every mile of the race (about a week after a 10K). One day per kilometer (or 10 days post-10K) 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.
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