Category: Racing

First Marathon leads Rome’s Matt Davis down a positive road

ROME, Ga. – The look on his face and a pronounced fist pump spoke volumes when Matt Davis crossed the finish line in May.
And for good reasons.

After all, it was the first time in the 38-year-old’s life that he had run 26.2 miles – a marathon – when the local radio executive and personality competed in the 2017 Flying Pig Marathon in Cincinnati. Even more, however, the accomplishment realized a life-changing goal Davis had set for himself.

“I was looking to do something positive,” said Davis. “I decided I wanted to be the best version of myself and I did enjoy running.
“My goal was to run a marathon by the time I was 40 so I decided to go for it.”

Lacing up a pair of shoes was nothing new to Davis, who had casually run on his own before and even took part in some 5-kilometer (3.1 miles) races several years ago. But when he set his marathon goal more than a year ago, Davis understood that a firmer commitment was needed.

“I did some on-line research about how to begin training and I knew that one of the first things I needed to do was to find the proper shoes,” Davis said, adding that he made his way to GoGo at The Shoe Box to begin the process. “They took a lot of time with me. They want to make sure you get the right fit.”

That visit led to a meeting with co-owner and running coach Jay Stephenson.

“Jay helped fit me for my first pair of running shoes,” said Davis. “From that first meeting, I started talking with him about running. I did a few 5Ks, began to run three to four times a week and eventually I started increasing the distance.

“I went from having no physical activity and a sedimentary lifestyle to an active healthy lifestyle,” he added, noting that he had dropped 20 pounds since starting. “When I run I listen to music, podcasts as even listen to people talking about running. But a lot of times I don’t listen to anything. I enjoy the tranquility.”

Davis eventually ran his first half-marathon in the spring of 2016, a race that led him to entering the marathon in Cincinnati and focus on training for the demands it takes.

“Jay really helped me with the nutrition side of it and how important that is,” said Davis. “He helped me develop a plan to train for the race and for the weeks leading up to it.

“Running is so mental. To be able to talk with somebody who knows about it and has the knowledge – Jay helped me so much through his support.”

“I helped Matt learn what to take and when to take it,” Stephenson said, “and he sent me updates of what he was doing regularly.”

The Flying Pig course – it started in downtown Cincinnati, went across the Ohio River and into Kentucky, into the city’s suburbs and eventually finished back downtown at the Great American Ball Park – proved to be a difficult one at the start. At the three-and-a-half mile mark, the runners immediately face a taxing 300-foot climb in a five-mile stretch.

“The first part of the race was really, really hard because it was uphill,” Davis said. “But after that it flattened out a little.”

“Running a marathon is hard,” said Stephenson. “But I thought he did an amazing job. There’s a lot more ahead of him.”

All told, Davis – he has already set his sights on his second marathon and will run in the Rocket City Marathon in Huntsville, Ala., in December – covered the Flying Pig distance in a little over five hours, a respectable time for marathoner newbies. Yet anyone who has run the race will agree; finishing it is an accomplishment in itself.

“I can’t begin to describe what it felt like to finish,” Davis said.



Let’s Run: Doping?

by: LetsRun.com
March 24, 2015

Sunday’s Sunday Times in the UK had two articles that detailed the extent that Nike Oregon Project coach Alberto Salazarand his team will go to to get their athletes an edge, focusing on the use of the legal supplement L-carnitine, including allegedly injecting assistant coach Steve Magness with L-carnitine and using him as a “guinea pig.” The articles, which are here and here, are behind a paywall (only cost £1 to read for the first month) but well worth the read. We summarize the key points and break them down below into good news and bad news for the Nike Oregon Project.

First, the facts alleged in the article.

  1. Alberto Salazar, in two shipments 14 months apart (January 2011 and March 2012), ordered 180 cartons at a cost of £3,600 ($5,380 at today’s exchange rate) of a perfectly legal supplement NutraMet Sport, a mixture of L-carnitine and carbohydrate, that “scientists found can boost performance by up to 11%.”
  2. Galen Rupp and Mo Farah admit to taking L-carnitine in the past but both said they stopped taking it, in Farah’s case because it wasn’t effective. Farah said, “I tried a legal energy drink containing L-carnitine but saw no benefit and actually gained weight so I stopped drinking it.”
  3. Studies show L-carnitine can be much more effective when injected than when taken orally. Orally, L-carnitine can improve performance in three to six months, but according to the Sunday Times it can improve performance in “as little as five hours when the substance is taken into the body via an intravenous drip.”

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U.S. LEADING RECORD ATTEMPT AT ROME 30K

Cabada also headlines Rome All-Area Championship Banquet

Fernando-Cabada-Rome-30k-Georgia

 

More Details on the Rome 30k here
While en route to securing the highest American finish in the Chicago Marathon a few weeks ago, Dathan Ritzenhein placed himself 2nd on the list for best US 30k performances in 2013. After speaking to high school cross country athletes at the GoGo Running All-Area Championship Banquet, Fernando Cabada of Big Bear Lake, California will race the Rome 30k in an attempt to better Ritzenhein’s number two spot.

A one time American Record Holder in the 25 kilometer distance, Cabada boasts a 5k personal best of 13:34. In other words, he ran that race at a pace of four minutes, twenty two seconds per mile. For some perspective, Rome high school’s Jenna Tilton commanded most local races this fall and placed 28th at the Georgia state Cross Country Championship on November 9th with a time of 21:05 (6:47 pace and good enough to earn upcoming recognition on the All-Area 1st team). Avery Cypress of Darlington high school earned a spot on the men’s All-Area First Team with a strong season of many 5k performances in the 17 minute range. However, his current strong point may be the one mile distance in which he achieved a time of 4:34 last track season.

Cabada will address Tilton, Cypress, and other local high school runners on December 5th at 6pm at the All-Area Championship Banquet hosted by the GoGo Running Track Club and meant to honor and support local athletes, coaches, parents, and friends.

Two days after the banquet, Cabada will race other elite and local road runners in the River City Bank Rome 30k at Ridge Ferry Park. He hopes to take advantage of a flat course and average the pace of 4:50 minutes per mile with a final sprint needed to establish himself as number two in the US for the year. Perhaps a local high school athlete can take him through the first mile.

Registration and event information below:

CHAMP BANQUET

SIGN UP FOR RACE



When Should You Drop Out of a Marathon?

By Jason Fitzgerald | For Active.com

Running a marathon, especially if you’re racing it, is a significant challenge. Twenty-six point two miles presents challenges that you’ll never experience in shorter races.

Because of the distance, how you fuel before and during the race is critical. You can’t store enough carbohydrates in your muscles, blood and liver beforehand for the whole distance.

The muscle damage you will inevitably experience in the final 10K of a marathon is an entirely new sensation. With tens of thousands of steps, likely on asphalt, you’ll feel the damage for days after the race.

Finally, properly pacing during your marathon is much more important than it is during a shorter race. You can recover and still have a good race if you go out too fast in a 5K, but not in a marathon.

Even with all of these challenges that are unique to the marathon, the vast majority of runners will be able to finish the race. Despite low fuel, muscle damage and poor pacing, it’s still possible to finish all 26.2 miles.

But when should you drop out of a marathon? What are the signs that point to a DNF (“Did Not Finish”) as a good thing?

There are two important reasons that should compel you to drop out of a marathon.

Read more…



Find Your Race Weight


Wondering how to find your perfect race weight?

There is a great book called “Race Weight” by Matt Fitzgerald that talks about trying to run faster by finding your best race weight.  The book’s premise is that trying to reach your optimum weight should not involve starving yourself to see how many pounds you can lose before race day.  Instead it is more important to pay attention to your weight when you are running PR’s and feeling your best.  Then write down this weight and try to hit it during your competitive season.

In “Racing Weight” Fitzgerald points out that extra weight can make you run slower.  The other end of the spectrum is when you lose too much weight and lose the ability to produce enough power to maintain your best racing paces.

When you’re ready to slim down for your peak race remember that what you eat after an easy run, workout, or race plays a major role in numbers on the scale. Two easy ways to head towards a healthy goal race weight are to eat the right kinds of foods after a race or workout and to eat the right amounts of food. Of course there is a time and place for “splurging”, but if you have a weight goal it is best to avoid the “I just went on a run, I can eat whatever I want!” mentality.

Here is an idea of what you should consume after easy runs, workouts, and races to help you recover and not put on extra post run weight due to your eating habits:

Post Easy Run Snack:

  • Water- amount depends on weather, distance covered and thirst
  • 1 granola bar or piece of fruit
  • Vitamins and mineral supplement

Post Workout or Race Snack:

  • Water- amount depends on weather, distance covered, and thirst
  • Carb/Protein drink- 4:1 ratio of carbs to protein (Muscle milk, chocolate milk, Endurox, Accelerade, etc)
  • 1 granola bar or piece of fruit
  • Vitamins and mineral supplement

 



5 Phases to Speed Up Your Running Recovery

By Patrick McCrann | Active.com

With the growing popularity of more hardcore running events that let you stack up serious miles like Reach the Beach or Bay to Breakers, this article is meant to address the need for almost instant run recovery. Success in endurance running events has less to do with your fitness than it does with your ability to handle the associated physical and mental fatigue. Being able to bounce back, in other words, is a critical success factor.

Understand Recovery

Most runners assume that recovery is what you do after you finish running, but that couldn’t be further from the truth. Most of you run enough during the week that your body is almost always within 24 hours of a workout (if not less). In this sense, we are always recovering from one session and preparing for another.

True recovery is about managing the progressive overload of your training program. Recovery is essentially how you decompress from that run, what you eat to fuel your muscles, how you care for the stress you put on those muscles and then, how you prepare for the next session. No one single run, save for perhaps your longest run in marathon training, should put you in such a deep hole as to need a special recovery process, and even long runs like that can be handled differently if need be.

While we have a lot of practice with recovery thanks to our daily training, handling an event is another story entirely: you are in a different place, you have different goals, you are running on new roads, there are distractions galore…the list goes on. Hopefully the list below will help you make the most of your next big event.

Phase 1: Pre-Event

Your ability to handle the rigors of a multi-stage race is largely determined by how rested you are coming into the event. Being the fittest version of yourself does no good if you are too tired to really participate. Without a doubt you’ll hit a wall during your event — that’s part of why you chose the event! — but many runners make these events harder than required by nuking themselves long before the starting gun.

Be Specific: Do your best to mimic the conditions of race day within your training plan. A large part of our Goofy Challenge training plan has been weekly “double” sessions run on Saturday and Sunday. This served a dual purpose: allowing us to build up the mileage safely and, even more importantly, giving us many opportunities to test our pacing, nutrition and recovery. While you don’t need to head to the mountains and run at one in the morning every weekend between now and your next epic event, you can stack run or even schedule a race rehearsal to eliminate most of the guesswork on race day.

The Taper: From a fitness perspective, you need to begin reducing your training load starting around 21 days (Or closer to 14 days for the more advanced runners). This means that your longest overall training session is done and the total volume of running will decrease accordingly. While everyone has their own best personal taper strategy, a standard three-week taper would look like this:

* Week 3: 75% of peak volume.
* Week 2: 50% of peak volume.
* Race Week: 30%  of peak volume.

So if your longest running week was 60 miles then Week 3 would be 45 miles, Week 2 would be 30, Race Week would be about 20 miles. Week 3 is still a solid training week with a good hard long run effort, it’s just shorter. Week 2 and Race Week are where your body absorbs the training and prepares to actually race.

Stay Sharp: One of the most critical elements of the taper is called “sharpening.” The goal here is to avoid being sluggish or stuck in full-on recovery mode when the race starts. This can be accomplished by adding some speed work into the final two weeks of your taper. We aren’t talking mile repeats here, as the time for building fitness is long gone. Instead, we are looking for sessions where we can keep the fast-twitch muscles working and hone our running form. Two key session in this regard are:

  • Strides: These are short 20-second windows where you run at top speed (but not all out), aiming for about 30 left foot strikes. The focus here is on maximum speed through minimal work — avoid the clenched-fist hammer sprinting mentality. You can add six to eight repeats of these to three or four runs a week during your taper.
  • Fivers: This is a short speed session of five intervals run at 5k pace, the sum total of which equals one-third of your overall 5k time. So if you run a 24 minute 5k, then your workout would be: five repeats at 7:43 pace per mile for a total of 8 minutes, aka 5 x 1:40 @ 7:43 pace. Recovery from each interval should be twice as long as you run, in this case 3 minutes and 20 seconds. This can be done up to twice a week during the taper window, there is no need to do Strides at the end of this session.

Check out the rest of the recovery phases.



Results: GoGoRunning Rome Area XC Meet and Viking Open

GoGoRunning Rome Area XC Meet and Viking Open

College, High School and Middle School Results

Boys 2 Mile Run CC

1 #612 Milford, ClayDarlington MS                             11:39.36
2 #799 Reyes, Jose             Coosa MS                           12:37.14
3 #544 Bowling, John Berry  08 Berry MS                12:39.00
4 #685 Sandoval, Ivan       07 Pepperell MS             12:43.15
5 #529 Law, Porter          08 Armuchee MS               12:44.03

Complete Boys Middle School Results

Girls 2 Mile Run CC

1 #442 Quarles, Alex        08 Model MS                   13:15.63
2 #422 Arrant, Carah        07 Model MS                  13:36.00
3 #513 Glick, Sarah         06 Unity Christ MS          14:02.86
5 #410 Tullis, Jane         06 Darlington MS              14:21.43

Complete Girls Middle School Results

Boys 5k Run CC

1 #621 Akins, Chris         SR Model HS                   16:58.48
2 #556 Porter, Damien       SR Chattooga HS     17:36.52
3 #580 Cox, Alex            SR Darlington HS          17:43.89
4 #585 Fields, Spencer      SO Darlington HS     17:46.28
5 #702 Fortanel, Ivan       SR Rome HS               17:59.39

Complete Boys High School Results

Girls 5k Run CC

1 #484 Wilson, Frannie      SR Rome HS                 20:26.85
2 #384 Hooper, Lauren       SO Darlington HS     20:35.30
3 #483 Tilton, Jenna        JR Rome HS                    20:43.02
4 #382 Clevenger, Kinslee   SO Darlington HS    20:46.37
5 #481 Schlitz, Isabella    FR Rome HS                  21:32.87

Complete Girls High School Results

5k Run CC

1   Baker, Jesse  20:34.48
2   Healy, Sean  21:46.03
3   MacAuley, Warren  23:27.84
4   Baker, Juliann  23:45.14
5   Ellis, Katie  23:55.59

 Complete Open Race Results

 



Pre-Cool to Run Fast in the Heat

By Peter Pfitzinger | DistanceCoach.com

On a per capita basis, Australian athletes win more Olympic medals than any other country. The Australians’ success is due in part to their systematic application of sport science. One example of their attention to detail is the development of special vests to cool off their athletes before competition in the heat. The technique is called pre-cooling and the theory behind it is that by cooling off prior to hot weather exercise, the body has more capacity to store heat, and loses less fluid, during the competition. This is a relatively new area, but several studies have already shown that pre-cooling before exercise can improve running performance in the heat.

How does pre-cooling improve hot weather running performance?

When you run on a hot day, your body must deal with both the heat of your surroundings and the heat produced by your muscles. In fact, over two thirds of the energy produced by the muscles is lost as heat. During hot weather running, more of your blood is sent to your skin for cooling so less blood flows to your working muscles. This means that your heart must beat faster to run at a given pace. Pre-cooling is simply reducing your body temperature slightly before exercise, and can be accomplished in a variety of ways. After pre-cooling, less blood is sent to the skin, so more oxygen-rich blood goes to the muscles. This results in a lower heart rate running at a given pace, which allows you to maintain a faster pace in the heat.

The scientific evidence

Although only a handful of scientific studies have been conducted on pre-cooling for athletes, the results indicate a real benefit for hot weather endurance performance. In a 1995 study published in the Journal of Applied Physiology, 14 runners ran to exhaustion in 75 degree heat under normal conditions and after pre-cooling in a chamber for 30 minutes at 41 degrees. Pre-cooling reduced the runners’ rectal temperatures by 0.6 degrees. The investigators found that pre-cooling led to a significant increase in running endurance, and hypothesized that the improvement was due to reduced stress on the runners’ metabolic and cardiovascular systems.

During an earlier study published in the Canadian Journal of Physiology and Pharmacology, subjects cycled as hard as possible for 1 hour at 65 degrees under normal conditions and after pre-cooling. After pre-cooling, the athletes increased their work rate by 7%. In another phase of this study, athletes cycled as long as possible at 80% of VO2 max. Time to exhaustion increased by 12% after pre-cooling, and both sweat rate and heart rate were lower after pre-cooling. This study suggests that pre-cooling may improve endurance performance even in relatively moderate temperatures.

A 1997 study published in Medicine and Science in Sports and Exercise investigated the effects of cold water immersion on running performance in hot and humid conditions. Subjects ran as far as possible in 30 minutes in 90 degree heat and 60% humidity. Before one trial, subjects reclined in a cold water bath up to the neck for one hour or until they started to shiver continuously. The water temperature was initially 83 degrees but then was lowered to 73 degrees (that may not sound cold, but after a few minutes in water this temperature, you would be anxious to get out). Subjects started the 30 minute performance test 3 minutes after getting out of the bath.

After pre-cooling, the runners’ rectal temperatures were lower by 1.2 degrees Fahrenheit. Subjects averaged 7,252 meters during the control trial and 7,556 meters after pre-cooling, for an increase of 304 meters (just over 4%). This improvement is equivalent to over 1 minute for a 5 mile race.

Read more on how to pre-cool your body.



Recovering from a Marathon, Part 2

By Peter Pfitzinger | DistanceCoach.com

After running a marathon, there are basically 3 options. You can: 1) vow never to run again; 2) take some time off and then gradually get back into training; or 3) jump into full training as quickly as possible. Option 1 is not recommended, and option 3 should be chosen with caution. Option 2 is almost always the wisest choice.

Your best strategy for future success after a marathon is to take a well-deserved break. A few days of no running followed by a few weeks of easy training will help your body to recover and your mind to develop new challenges. There is little to gain by rushing back into training, and your risk of injury is exceptionally high after the marathon, owing to the reduced resiliency of your muscles and connective tissue.

Allow yourself at least 3 days completely off from running. If your muscles are still sore or are tight enough to alter your running form (or, heaven forbid, you just don’t feel like running), then you should take a few more days off. The nearly negligible benefits of a short run at this time are far outweighed by the risks. Not running now will also increase your chances of being inspired to resume hard training when your body allows it. Taking several days off after the marathon may also prevent you from getting sick. After prolonged high-intensity exercise, your immune system is temporarily suppressed, creating an open window during which you’re at increased risk of infection. After running a marathon, your immune system can take up to 72 hours to return to full strength.

During the first few days after the marathon, you need to replace lost fluids and carbs, and to take in adequate protein for muscle repair. You need carbohydrates to replenish your muscles’ depleted glycogen stores. During each of the first 3 days after the marathon, take in approximately 4 grams of carbohydrate per pound of bodyweight and 0.5 to 0.8 grams of protein per pound of bodyweight.

After taking a few days off, you should be ready to resume easy training. The recommendations below will help you recover quickly while minimizing your risk of injury:

1. Fulfill your need to exercise by crosstraining: Alternative forms of exercise, such as swimming or cycling, are a great option because they increase blood flow through your muscles without subjecting them to the impact forces of running. Walking is also a reasonable (if slightly embarrassing) alternative for the first week or so after the marathon. Thirty minutes or so of crosstraining per day will help speed your recovery.

2. Train with a heart monitor: Training too hard after the marathon will ultimately slow your recovery and increase your risk of injury. It takes more discipline to hold yourself back and allow a full recovery than it does to mindlessly dive back into training. One way to ensure that you do not run too hard after your marathon is to set an upper limit to your heart rate and wear a heart rate monitor. During the first 2-3 weeks after the marathon, keep your heart rate below 75 percent of your maximal heart rate or 70 percent of your heart rate reserve.

For example, say your resting heart rate is 50 beats per minute and your maximal heart rate is 185 beats per minute. Using the maximal heart rate method, you would keep your heart rate below 139 beats per minute (185 X .75). Heart rate reserve is your maximal heart rate minus your resting pulse. In this example, your heart rate reserve is 135 (185 – 50). Using the heart rate reserve method, you would keep your heart rate below 145 (resting heart rate of 50 + (135 X .70)) during your recovery.

3. Avoid injury by minimizing pounding: Because your muscles and tendons are fatigued and stiff after the marathon, it is critical not to stress them during this time. Running on soft surfaces will reduce the cumulative impact experienced by your legs and back. You should also avoid hill running, not only because running uphill requires more effort than is optimal, but also because downhill running induces muscle damage, and you don’t want any additional muscle damage during your marathon recovery.

 Read more…



Recovering from a Marathon, Part 1

By Peter Pfitzinger | DistanceCoach.com

You train for six months, taper perfectly, and run the marathon of your life. It’s the next morning. You wake up stiff and sore. Now what?

Well, for the next couple of days, try walking downstairs backwards. Why do you walk downstairs backwards after a marathon? Because that’s where the kitchen and the rest of the world are, and your quads scream at you if you try going downstairs the conventional way. But hey, they’ve earned the right to scream. You just pounded your legs on the hard pavement over 25,000 times.

How long will it take to recover?

The common rule of thumb is to take one recovery day for each mile of the race. That sounds simple. Twenty-six recovery days after a marathon actually sounds darned good. But, what is a “recovery day”? Does that mean you sit around with your feet up? Does it mean easy running is okay, but no intervals?

No two runners are exactly alike, and the amount of time you need to recover will differ from that of your training partner. Come back too quickly and you risk burnout or injury. Two-time Olympic marathoner Cathy O’Brien comments, “Whenever I’ve rushed back too fast after a marathon, I always seem to end up paying for it later.”

Here’s some advice to help you recover quickly while reducing the likelihood of post-marathon breakdown:

The 1st few hours:

Stay warm, drink, and eat.

Stay warm. There is nothing worse than finishing a marathon and standing around getting progressively colder. For one thing your muscles get stiff. Additionally, your immune system is depressed after a marathon, and you are therefore at greater risk of infection. So, be certain to arrange to have warm clothes at the finish area.

Drink. After any marathon, you will finish dehydrated. And the warmer the day, the more dehydrated you will be. So, drink plenty of fluids after the race. Your thirst mechanism is imperfect. When you are no longer thirsty, your body may still need more fluids. When your urine runs clear you are on your way to being fully rehydrated.

Eat. When you run a marathon, you deplete your body’s glycogen stores, which are your stockpiles of carbohydrates for energy. Studies have shown that your muscles will replace their glycogen stores at the fastest rate during the first 1-2 hours after running. Glycogen resynthesis continues at a higher than normal rate for 10-12 hours after a glycogen-depleting run.

What this means is that you will recover more quickly if you take in carbohydrates soon after you finish the race. If your stomach doesn’t feel up to a meal, eat a bagel or a banana, or drink some carbohydrates to get the replenishment process started, then eat more when your stomach can handle it. Continue to eat carbohydrate-rich foods for at least 2 days after a marathon, because it takes time for your muscles to fully re-load.

The 1st few days:

During the 1st 3-7 days following the marathon, you will learn all about DOMS. DOMS stands for delayed-onset muscle soreness, and is caused by microscopic damage to muscle fibers and the surrounding connective tissue as a result of eccentric muscle contractions. What is an eccentric muscle contraction? It is a lengthening or braking contraction.

When you run downhill, your quadriceps contract eccentrically to keep your knees from buckling when your feet strike the ground. When you run down the bridge into Manhattan at 16 miles of the New York City Marathon your quads contract eccentrically like mad. That’s why you’re walking downstairs backwards.

DOMS is generally most severe 24 to 72 hours after exercise. The reason for the lag is that it takes a while for the process of damage/inflammation/pain to occur.

In extreme cases, DOMS may last for as long as a week. When Joan Benoit Samuelson ran 2:22 to break the World Record for the marathon at Boston, Kevin Ryan, a 2:11 marathoner from New Zealand, had arranged with a local TV station to run with the lead woman and report the race. Kevin was recovering from an injury, however, and wasn’t expecting to run 2:22. The downhills at Boston took a toll on Kevin’s legs, and those of us in his training group were merciless in torturing Kevin during the following week’s runs.

Okay. This DOMS thing sounds painful. So what should you do for the first few days after the marathon?

Get a massage. Go swimming. Ride a bike. Take a walk. But don’t run until the soreness in your muscles subsides. Why? Because their resiliency is at an all-time low, and your risk of injury is high. These other forms of gentle exercise, however, will pump blood to your muscles and help you to recover more quickly.

There’s another reason to skip running for a few days after the race. Sooner or later your warped judgment will lead you to start training for another race. You will be getting up at 5:30, running in the dark, through snow, rain, and hail. Your mind needs a break too.

O’Brien says, “I think of the marathon as the end of the season, and a time for rest. I take up to 7 days completely off. It makes a good mental break.”

During this recess, indulge yourself. Eat kahlua mocha fudge brownie ice cream. Sleep in. Get thrown out of the local hot tub. Go dancing with Mick Jagger. In short, give your brain a rest from the mental routine of training.

Eating adequate protein will also help speed up your recovery. Your muscles need to repair from the pounding you have just given them. About 1.2 to 1.6 grams per kg bodyweight per day should be optimal. For a 132 pound (60 kg) runner, that equates to 72 to 96 grams of protein.

Read more…