Weekends Races, Roster, Plans, Race recovery and T-shirts.

I've updated the times from this weekend with a few of you I over looked, there was quite crew running races over the weekend (over 60 if I count every race ran). I also removed those who ran this weekend(if that was your only race listed) from the roster just to clean it up and save myself confusion so you won't find workouts posted for yourself. I added the link back to the web site so you can go here and add your info so that we can get cracking on your next race when you're recovered and ready to roll. For those who haven't had access just go and add your info.

Most of the winter/spring training plans are posted with hopefully the rest being added today. If you have one you would like to do and it's not posted let me know and I'll add it. Like Jim C is running Barcelona and I'll add that.

For those who ran over the weekend and are chomping at the bit to get back at it make sure that you allow yourself recovery. This means run easy for a week or so and then start building up slowly. I know it's frustrating for those who didn't have good races and feel they should get back at it but you still need to recover from your effort even if is wasn't what you planned for. For those who ran marathons I'm sure you are aware that 26 miles is along way, just remember that and allow your body and mind some time to heal. You'll be better off for it. The same goes for those that had good runs and think it's time for a run at the world record. You need to allow your boy some time to recover. A rule I always followed was for every mile raced you need a day of recovery. I really believe this one and found it served me well. So if you ran a marathon plan on about a month before you race again and for a half about 2 weeks. Trust me on this one.

I'm ordering long sleeve t-shirts from New Balance today. Royal blue for the men and a light blue for women. I'll keep you posted when I have them ready to hand out.