THE IMPORTANCE OF REST DAYS

What about days off for injuries? So many times I felt like I should have taken another day off after an injury or dealing with a small annoyance, but I just kept running and it only made it worse. Greg often talks about the importance of taking one extra day off coming back from an injury. This means that even if you feel you are ready to resume training, give yourself one extra day. This strategy won’t hurt you and by taking another day of rest you can ensure you’ll stay healthy in the long run. This same principle applies with any nagging ache or pain you may be feeling or something random that pops up after a run. If you have to question the run, just take a rest day to give yourself time off running and then try tomorrow. It will probably be a hard decision if you are anything like me but you will never regret one day off if it means that you can keep running healthy and injury-free. Remember the golden tip to train smarter, not harder.

Bone Health in Adult Long-Distance Runners.

In Summary

  • A bone stress injury (BSI) is an overuse injury whereby the bone is loaded more than it can tolerate and that causes pain that increases with running and does not decrease after warming up (as a tendon injury does).
  • BSIs are common in runners. New research is showing that decreased bone mineral density (BMD) and prior BSIs appear to be at least as common in the adult ultrarunner population as in the collegiate runner population.
  • BSIs occur due to modifiable extrinsic and intrinsic risk factors related to training and health. Adequate caloric intake, calcium intake, vitamin D levels, and a regular menstrual cycle in women, in addition to participation in weight-bearing sports, are all important for your bone heath.
  • Do not ignore BSI warning signs. If you have pain that does not warm up with running or increases, seek medical care. Identifying a BSI early may prevent a fracture and/or shorten your recovery time.

Summer Series Race 1 Results-Handicap Times for Race 2

RACE RESULTS ▸ JUNE 17, 2019

YOUR HANDICAP TIME IS YOUR START TIME.

While this is the 3rd week of Summer Series, these are the results from race 1. This establishes your handicap start time. This time is your time based on how fast you ran the first race and based on if you are faster or slower than 30 minutes for your 5k time.

If you have NO time, you will need to start at 7 p.m. with the new runners. PLEASE DO NOT START EARLY!  This will negatively impact timing and you will not receive your correct time and will not be timed for the race. No exceptions! YOUR HANDICAP TIME IS YOUR START TIME.