another double …

Today was a rest and recovery day as I prepare for a double race weekend again. Tomorrow is the Mountain House Community 5k, which promises to be a fast and flat course. Their course description says it is perfect for a “PR” time. I am hoping that this is case. Currently my 5k PR is 20:11, which I set back at the Folsom’s Run with Nature about a month ago. To complete my double for the weekend, I will be running the NRC’s Get Out ‘n Run 10k on Sunday. This also should be for a good fun run. I am hoping that in at least one of these 2 races I PR. For the 10k my current PR is 40:59 which I ran in last year’s Run to Feed the Hungry in November. 
Both of these races still allow for day of the event registration. The Mountain House Community 5k online registration is closed, however you can still register for the NRC Get Out ‘n Run online until tonight at 11:59 pm. The link to their website is

ZOOT Compression Sleeves
So for a rest and recovery day, it is pretty simple. I minimize the amount of athletic activity I perform while making sure that I get to kick my feet up as much as possible. Along with kicking my feet up, I typically wear calf compression sleeves for a couple of hours to help with recovery especially with my 15 miles yesterday and the 7 miles on Wednesday. If you are interested in some other rest and recovery techniques I suggest that you pick up the most recent issue of Triathlete Magazine as there are some good write-ups and suggestions throughout. 

Some of you might be wondering what my race number is for tomorrow’s 5k, but I will be doing a packet pick up in the morning. Check the blog tomorrow to find out about my race number for the 10k on Sunday, as I will be checking in for that race tomorrow.Follow me in my double race weekend, I hope to see some of you out at one of the two races. As always you can follow up to the minute results on my twitter (@chrismalenab). 

One thought on “another double …

  1. Good run today at the NRC Get out and Run. I was doing a google search to see if the official results were posted and found your blog. Based on your recent times, you probably weren't happy with it. Running on tired legs with a race Saturday and a long run during the week??? Anyway, you look like the guy that finished right in front me that I couldn't catch (and tried). Keep up the good work bro and look forward to racing with you at Summerfest.

    Steve Inderkum


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