The best way to recover from a marathon is doing an intense, hill workout ladder! Way to coach, Al!
The Workout – Ladder – 1600, 1200, 800, 400
News – there will be a long run on Saturday departing the zero at 7:00:00 am. We’ll be doing at least 6.87 miles following the south marathon route. Here is a map: http://www.usatf.org/routes/view.asp?rID=344956. If you’d like to do closer to 10 there are a variety of ways to accomplish that (loop to I-35, two Pflugers, etc…). Breakfast at Austin Diner at 5408 Burnet Rd. The first wave will arrive at 8:54:54 am.
There will be a 3M Half Marathon at 6:45 am Sunday morning. If you’re racing, good luck! If you’re planning on cheering, the cheering squad will meet at the corner of Mesa and Spicewood Springs (roughly 3.5 miles into the race). Please reply to this message if you’re racing (with your approximate pace) so the cheering crew can be on the lookout for you. Once the final shipmate has sailed past, the cheering squad will mosey to breakfast at Waterloo on Burnet at approximately 8:00:01 am.
Run every chance you get!