Summer Training for Run Ottawa ClubAfter the Race Weekend, getting the proper rest is very important to allow you to start training again fresh, energetic and uninjured. The rule of thumb for recovery is 1 week for every 10K you race. So, for half marathoners you need 2-3 weeks for recovery. Marathoners, you are looking at 4-5 weeks of easy running before your legs are ready to start back to serious training. Take the first week off except for maybe two 20 minute runs. Do some walking or cross training at a very moderate level. This will help your muscles to recover from the delayed onset muscle soreness (DOMS) that hits about 24-48 hours after your run. The second week try to get out for 3 or 4 easy, short runs (4-7 k). By the third week, if you are doing a Fall race, you should be getting back to your normal running routine at an easy, comfortable pace and increasing your mileage slightly. By week four things should be feeling more normal, but if your legs are still heavy and sluggish another week of recovery is best. Listen to your body. It’s language is pain, stiffness, fatigue and hunger. Satisfy your need for rest, recovery and rejuvenation by paying attention to these symptoms that your body is “speaking” to you and you’ll be all set for the Fall season of racing. Summer Training: What I plan on doing in June is bring the distance of our Tuesday night runs down and focus on 10k speed work. These will be shorter intervals (between 200-800m). We’ll adjust the training to suit the needs of people who come out to ensure there is proper progression for rest and recovery for those who raced in May. This is good prep for anyone considering the Canada Day 10K or any 10Ks/10milers this summer. Racing 5k’s and 10k’s is a great way to help train for longer races. It helps test and improve your speed and gives you a good indicator of your potential ability for longer races. Getting measured results from shorter races helps you train with real time goals rather than guessing how fast to run your training and racing paces. There are some fantastic small, local races that are fun to do: Run Ottawa 10 Miler in the Farm in July, The Raisin River races and The Glen Tay Block Race in August as well as the Xerox 10K. Once July hits we'll be back into half and full marathon training for the Fall. The half marathon training will be aimed at the Army Half on September 19th and the full marathon training will be geared to the Wineglass Marathon on Oct. 3rd. There is a group of Run Ottawa members heading down to Corning and we will be organizing group weekend long runs starting in July. We do have people training for New York and other late fall marathons so everyone is welcome to come out and join the fun. Run Ottawa Club Training: Place: Arboretum Parking lot just off Prince of Wales Dr. 
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