and 20 miles.Your shorter weekday runs shouldn’t be much different from last week’s, but shave a mile or two off your longer mid-week runs from their peak two weeks previously.Generally, weekday training should consist of one medium long run of between

products.Uncommon Wisdom: Massages may decrease blood flow and waste-product removal. Ever since 'rubbers' rubbed down marathon runners a century ago, massage has been embraced as a valuable recovery tool. Many athletes believe massage increases blood

, swimming, and weight lifting are great most of the year, as part of low-key training months when your main goals are general fitness and injury prevention, but the heavy training month before a big race needs to be a month of living a little dangerously