Class 20 (and last)

This ends the spring class, but I hope it isn’t the end of running for you. I judge your success, and mine as a teacher/coach, less by what you have done here than by what you KEEP doing. Nothing would please me more than to see you in a future class or half-marathon training group, at a race or just running the streets and trails of town.

My next classes: Summer , Jog-Run/5K (Monday through Friday at 9 o’clock, for four weeks starting July 18^th)… Fall, 5K/10K (Tuesday-Thursday at 9 o’clock).

I won’t suddenly forget you. Feel free to contact me if you have running questions or concerns.

TODAY’S EASY 30 MINUTES

(with no exact time, distance or pace recorded; target was to recover from Tuesday’s test; everyone who ran today earned extra credit; thank you for making this the highest number of students I've ever had attend the final, optional class)

Bryce

Peter

Alex

Zach

Matt – good luck in Sunday’s triathlon; also to Anna

Michael

Elliot

Blake

Doug

Lauren O.

Miranda

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.