A: Your annual required minimum distribution amount is based on your age and your total investable qualified assets. Locate the divisor number (in the RMD table on this page) for your age. Divide the total amount you have invested in qualified plans and IRA accounts (except immediate annuities) by this divisor number.
Also, the longer your peak race is, the longer you should rest. A runner who peaks at 45 miles per week for a 10K might need only 10 days of rest to âresetâ his body and be ready for the next ramp-up. A runner who peaks at 120 miles per week for a marathon is more likely to need at least three weeks of rest. Rest is relative, and does not refer strictly to complete cessation of running. A transition period between training cycles should begin with at least a day or two of running avoidance.
Long runs improve your cardiovascular plumbing system so that you can better deliver blood to the exercising muscles and withdraw the waste more effectively. Long run pace should be three to four minutes slower than you can currently run per mile in a 5K.