Class 20 (and last)

What you did today is what I do six days of almost every week. That’s to go for about a half-hour. This can be anything from pure walking, to walk/run, to a faster run. Most often it’s easy enough to recover from going longer once a week. Today served that purpose for you.

Class is now 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 for you as a runner – and for me as a teacher.

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 HALF-HOUR RUN

(no exact times, distances or paces recorded; purpose was to relax and recover from Tuesday’s test)

Erik

Jannik

Daniel

Sarah

Scott

Katie

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.