Molly Huddle, Duane Solomon, photo from Saucony Running
During your season, long runs are important, but they need to be used with some personal discretion. After a hard race on a Saturday, the long run should be run on soft ground, and slowed down, over say 50-70 minutes.
Consider your race the day before. Stretch well afterwards, keep the pace relaxed. Drink lots, and I mean lots of water. If the First Lady can suggest that we drink one extra glass of water a day, then, I shall say eight glasses of water a day.
Saucony RBR Fall Cross Country Program, Week 11, Day Seven,
Sunday: Depending on how you feel after your Saturday race, either do a slow, 45-50 minutes on the grass, for recovery, or a relaxed 60-65 minutes today, again on soft ground. Take the time, afterwards, to stretch, once you get out of any wet clothes.