Class 20 (and last)

As this class ends, I thank you for your loyalty. For the second winter in a row, NO ONE dropped after the first day (which you’ll recall was the most wintery all term).

Class is finished, but I hope your running continues. If I see you in a future class, in a weekend training group, at a race, or simply on the streets and trails of town, I’ll consider this term a success.

Now that we’re done here, I won’t suddenly forget you. Feel free to contact me anytime with running questions or concerns.

TODAY’S EASY HALF-HOUR

(participants listed here, with no distances or times recorded; purpose was to relax, recover and enjoy this last day together)

Erik B.

Amina D.

Daniel

Leticia

Aninah K.

Scott

Katie

Eleanor

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.