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.
If you feel tight or a muscle cramp coming on during the run, it's fine to stop and stretch. The best time to stretch is at the end of your run. Don't bounce while stretching. Hold still on each stretch for 15 to 30 seconds.