If Racing Saturday…today will include a 20-30 minute shake out run with a handful of 30-60″ race pace pickups. This will help burn a little steam and keep those legs sharp for tomorrow’s race without overdoing it. Make sure you warmup and cool down well after and practice a little race day visualization.

If racing Sunday…stick with the regular rest program as stated below. You might also be traveling for your event today. If so a shake out walk and some extra mobility once you arrive will help loosen up any travel related stiffness. This is also a good day to review any important race day logistics: when/how you’ll register, how you’ll get to to the start line, what time you need to wake up, your coffee/breakfast routine (esp if in a hotel room)….and of course a little race day visualization too!

If you are NOT racing at all, then continue to follow the programming below….

Today is where you really get better. It’s hard to slow down in this world, but if you can learn how to do this well even once a week you’ll see the benefits extend way past running. So sorry, tell your friends you have to sleep in, skip that sweat-soaked SoulCycle class, and catch up on a little light reading.

Don’t worry though. We haven’t left you without anything to do. Each week we’ll be talking about a different aspect our favorite recovery-related topic: sleep!

Remember also people. OWN YOUR SH*T! The only effort you should exert today should be on ironing out all those hidden kinks in the body BEFORE they become a major problem.

Mobility is key to consistency, and consistency is key to a successful and fun running lifestyle.