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TODAY IS YOUR LONG RUN: RUN FOR 45 MINUTES AT 60% MHR: Your journal should also have a place to record what you did to cool down. This block acts as a reminder. As we said a few weeks ago, cool-downs are an important way to prevent injury; yet too many people skip them because they feel pressed for time. After each training run, be sure to walk for at least 1/4 mile. Similarly, when you finish a race, walk 1/4 to 1/2 mile for every 5 miles you raced.
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