Common sense and experience tell me that two 5K races in a weekend is one too many, but sometimes desire overrules wisdom.

I’ve run the St. Barnabas 5K in Gibsonia for more years than I can count — more for the post race picnic than the actual course. That was Saturday. Then on Sunday, I couldn’t resist running one of the area’s most novel events — Outta the Mine 5K, a dark jaunt through the labyrinth of Wampum Underground Commerce Center.

I wouldn’t advise racing twice each weekend or running back to back hard training days, but if you do occasional back-to-backs, there are a few things that will minimize fatigue and help you bounce back faster.

For advice I consulted the authors of Better Training for Distance Runners, David E. Martin, PhD. And Peter N. Coe, who confirm in physiology what I know in my body and mind.

Replenish. Even in the cool and overcast weather of last Saturday morning, the effort of running hard slightly depleted runners of both fluids (by sweating), and fuel (energy metabolism). After a run at close to maximum effort, muscles are left with lactic acid and other metabolites produced by running.

Stiffness and soreness immediately following the run are caused by muscle cell trauma and by the cells swelling to try to achieve chemical balance.

We feel hungry and thirsty until we restore the body’s fluid and fuel balance.

Saturday’s St. Barnabas 5K was the perfect race to replenish as a first-of-two events. The post race picnic was a lesson in tasty physiology. Water, sports drinks, juice and beer offered runners plenty of rehydration options. And the choices of donuts, pizza, fruit and wings provided a mix of carbohydrates and proteins to recharge and rebuild muscles.

Rest. Following that post race recharge of food and drink with a massage, relaxing bath and good night sleep promotes restoration of muscle cell balance and healing of muscle trauma. You could wake the next morning refreshed and ready for Sunday’s event as I did — or not, as my fellow back-to-back racer experienced.

If you’ve run an exceptionally long or hard race, or on unaccustomed surface or terrain, you could experience more than simple depletion. Delayed-onset muscle soreness (DOMS) is that pain and stiffness typically felt in the quads or calf muscles in the days following a hard or long run.

The pain of DOMS radiates from areas where muscles meet tendons. You may lessen the discomfort with a dose of NSAID pain reliever, but actual cell damage will prevent you from running as hard on successive days.

Moderation. One way to deal with DOMS is by prevention. That means if you plan to run back-to-back events, the first one can’t be long or hard enough to create that muscle-tendon fatigue.

Adjust your expectations to fit reality. If you run a personal best (or exceptionally hard workout) on Saturday, don’t expect a repeat performance on Sunday. Instead, use the second event as a gentle, restorative run.

Running easy encourages the brain to produce pain-relieving endorphins. You’ll feel better mentally and physically. And remember, the training effect happens not while you’re working hard, but when you’re resting.

Upcoming events

Friday, 6 p.m.: Greg Lohr/Dale Stearns Memorial 5K, Titusville. 814-827-3931 or klkrepps@worldconnx.net

Saturday, 8 a.m.: Roebling’s Run 5K Run/ Walk, Saxonburg. Out and back, part of Saxonburg Distance Series. 724-360-3324 or tip2013@yahoo.com

Saturday, 8 a.m.: Brookline Breeze 5K, Pittsburgh. Also 1 mile mini-breeze at 8:30 A.M. 412-561-6786 or home1322@verizon.net

Saturday, 9 a.m.: Rimersburg Cookie Daze 5K, Rimersburg. 814-473-6427

Saturday, 6 p.m.: Run for the Trail 7K Run and 2 Mile Fun Walk/ Run, Dilltown. Run on Ghost Town Trail rail trail. Post race ice cream. 412-613-1167

Saturday, 8 p.m.: Howl at the Moon 5K Night Run & Walk, Beaver. Starts at Beaver High School Track. 724-622-7637 or stevegoldcamp@yahoo.com

Sunday, 8 a.m.: Mahoning Crime Watch 5K, Mahoningtown. 724-651-2056

Aug. 14, 7 p.m.: Courtney’s Ice Cream Race 5K, Grove City. Run, then eat ice cream. 724-866-1374 or smc@runhigh.com

Aug. 17, 8 a.m.: Horse Thief 5K, Knox. Also 1.5 mile walk. 814-229-6112 or coachenator@windstream.net

Aug. 17, 9 a.m.: Running on Mars 5K Run/ Walk, Mars. 724-816-8038 or runningonmars5k@zoominternet.net

Aug. 17, 1 p.m.: Run for Hunger Half Marathon Trail Race, 4 Mile Run and 2 Mile Hike, Freeport. Shorter distances of this rugged trail run start at 2 P.M. with post race dinner. Participants are urged to bring a nonperishable food item donation. 724-295-3656 or tomparenti@yahoo.com

Aug. 18, 8 a.m.: UPMC Hamot 10K/ Mayor’s Cup, 5Kand Bariatric 1 Mile, Erie. 814-881-0060 or davecomi@erie-runnersclub.org

Aug. 24, 6:30 a.m.: Baker Trail UltraChallenge, Godfrey. 50 mile ultramarathon and relay for up to five members. ultrachallenge@rachelcarsontrails.org or www.rachelcarsontrails.org

Aug. 24, 8:30 a.m.: 5th Annual Cranberry Township 5K, Cranberry Township. Run loops through North Boundary Park on gravel track. 724-774-5746 or jkercovich@yahoo.com

Aug. 24, 9 a.m.: Southern Venango County Community Days Hamstring Hustle 5K, Clintonville. Also 2.5k at 10:30 A.M. 814-385-6515 or mlsandrock@gmail.com

Aug. 24, 9 a.m.: Run Around the Square 5K, Pittsburgh. Run through Regent Square neighborhood. 412-731-4456 or pmdirienzo@verizon.net

Aug. 31, 9 a.m.: Local Housing Options Team Run for Shelter 5K, Butler. Run on Veteran Affairs Medical Center campus benefits homeless in Butler. wturne@ccpgh.org

Aug. 31, 9 a.m.: Gatorade Steelers 5K, Pittsburgh. Flat course finishes on Heinz Field. 412-697-7713 or 5k@steelers.com

Sept. 1, 9 a.m.: Pizza Joe’s 5K, New Castle. Also kids race at 8:40 A.M. 724-658-1716 or jessicat@pizzajoes.com

Sept. 7, 9 a.m.: Adams Area Fire Department Herb Kaufman Memorial 5K Run/ Walk, Mars. reneehayes@zoominternet.net

Sept. 7, 8 a.m.: Saxonburg Festival of the Arts 5K, Saxonburg. 724-898-2525 or mlkletzli@embarqmail.com

Sept.r 8, 12:30 P.M.: ORTC 5K, Beaver Falls. Trail run through Brady’s Run Park. 724-728-2625 or drvtroia@ohiorivertrail.org

Sept. 8, 9 a.m.: FAAP Fall Classic 5K and 10K Race/Walk, North Park. attorneymarkknapp@yahoo.com

Race results

St. Barnabas 5K, Aug. 3 (finishers under 30:00): Josh Simpson, 1st Overall M, 14:36; Nick Edinger, 3rd Overall M, 15:16; Danica Snyder, 2nd Overall W, 18:27; Emmett Santillo, 2nd Grand Masters M, 18:59; Brent Collins, 3rd Grand Masters M, 19:33; Sharyl Relic, 1st Grand Masters W, 21:27; Kim Ebbert, 3rd Masters W, 22:14; Debbie Deddo, 3rd Grand Masters W, 22:37; Derek Zynn, 2nd 16-19 M, 16:18; Tom Stuart, 1st 35-39 M, 17:15; Joseph Mullen, 1st 12-14 M, 18:28; Angela Mignanelli, 3rd 16-19 W, 19:38; Bob Dumer, 2nd 25-29 M, 19:45; Michael Finikiotis, 2nd 50-54 M, 19:55; Ken Ebbert, 2nd 40-44 M, 20:00; Jennifer Bole, 2nd 30-34 W, 20:17; Bill Schmidt, 3rd 55-59 M, 20:28; Christopher Febbraro, 3rd 25-29 M, 21:31; Belle Losch, 2nd 12-14 W, 22:35; Jinny Hertweck, 1st 40-44 W, 22:44; Asher Harrington, 1st 9 & Under M, 23:02; Laura Hillock, 1st 45-49 W, 23:32; Tessa Franchi, 3rd 10-14 W, 23:51; Maggie Hutchison, 2nd 20-24 W, 23:57; Carly Burns, 3rd 20-24 W, 23:59; Kate Hrach, 2nd 40-44 W, 23:59; Lisa Burello, 1st 35-39 W, 24:02; Kathy Riffe, 1st 50-54 W, 24:38; Rhonda Merhaut, 3rd 45-49 W, 24:48; Owen Schessler, 3rd 9 & Under M, 25:01; Patricia Neubert, 1st 60-64 W, 25:45; Jill Todd, 2nd 55-59 W, 27:15; Barbara Lane, 1st 65-69 W, 29:40; Ava France, 2nd 9 & Under W, 31:09; Jim Myler, 2nd 70-74 M, 32:01; Madelyn Trebilcock, 3rd 9 & Under W, 32:09; Sandra Wargo, 2nd 65-69 W, 34:28; Marcia Semple, 3rd 65-69 W, 34:42; Margretta Lutz, 1st 80+ W, 39:15; Lydia Emrick, 2nd 80+ W, 50:33; Lillian Kims, 1st 75-79 W, 50:37; Nancy Jeffries, 3rd 70-74 W, 55:37; Brendan Knox, 17:56; Tristan Biggs, 18:46; Matthew Sudak, 18:59; Stan Szafranski, 19:14; Chuck Adams, 19:23; Noah Bowser, 19:32; Kristyna Finikiotis, 19:41; Katie Lutz, 19:47; Sean Farrell, 20:06; David France, 20:06; Matthew Opdyke, 20:07; Seth Eismann, 20:26; T.J. Pynos, 20:33; Paige Suvick, 20:34; Austin Micko, 20:36; Katherine Williams, 21:05; Evan Deddo, 21:15; Bill Schessler, 21:20; Hunter Livingstone, 21:23; Margo Dolgos, 21:26; William Osche, 21:26; Alex Gust, 21:30; Cathy Kirsch, 21:36; Richard Wolf, 21:39; Nathan Schirra, 21:39; William Knox, 21:41; Kurt Brautigan, 21:47; Thomas Ranalli, 21:48; Jim Csonka, 21:48; Camden Sarver, 21:57; Adam Olsen, 21:59; Charles Schellhaas, 22:08; Jessie Uhrin, 22:10; Blake Benko, 22:14; Steven Moon, 2:15; Chris Miller, 22:23; Scott Wood, 22:23; Brad Johnson, 22:26; Maggie Bauman, 22:31; Harry Peterson, 22:32; Brendan Muckian-Bates, 22:37; Brian Pirro, 22:37; Roger Hyde, 22:38; Andrew Lynch, 22:46; Kate Stuart, 22:47; Bryan Kurp, 22:49; Nick Balish, 22:54; Thomas Lynchm 22:57; Gregory Snowden, 22:58; Bobby Schell, 23:00; Michelle Wolf, 23:12; Dominic Snyder, 23:14; James DeFoggia, 23:18; Myah Merhaut, 23:51; Elizabeth Profozich, 23:57; Jim Burns, 24:06; Caleb Bowser, 24:09; John Soltis III, 24:09; Bruce Barnes, 24:11; Luke Lynch, 24:14; Caleb Martin, 24:22; Steven Andritz, 24:27; Rick Becker, 24:27; Emily Hrach, 24:29; Bob Cunningham III, 24:30; Greg Carraher, 24:31; Caleb Mattson, 24:32; Mara Dunning, 24:37; Rachel Konieczny, 24:38; Brandon Miller, 24:40; Bob Todd, 24:41; Connor Fetterman, 24:45; Brady Knox, 24:48; Kevin Pritts, 24:50; Cambell France, 24:51; Bernie Komoroski, 24:52; Jeremy Peffer, 24:58; Jeff Hartzell, 24:59; Nicole Rebholz, 25:00; Kaden Ebbert, 25:02; Stephanie Zentz, 25:04; Tyler Trebilcock, 25:10; Dennis Acon, 25:14; Kylie Sheppeck, 25:15; Tony Ciccozzi, 25:15; Morgan Hoffman, 25:16; Carla Steppan, 25:19; Tim Molnar, 25:20; David Steppan, 25:31; Eric Boyd, 25:33; Evonne Patterson, 25:35; Julianne Cafaro III, 25:38; Sara Kelly, 25:40; Kaylee Ebbert, 25:42; Debra Arrisher, 25:44; Harry Balish, 25:45; Ryan Helsel, 25:51; Rob Ammerman, 25:53; Emily Walzer, 25:55; Geena Richards, 25:57; Alan Bicker, 25:59; Ryan Deasy, 26:01; Ian Toogood, 26:08; Samuel Andritz, 26:08; Dave Rishel, 26:09; Chad Edwards, 26:10; Ron Lenhart, 26:10; Ben Rishel, 26:10; Marie Johnson, 26:16; Zachary Latorre, 26:17; Mary Whitman, 26:23; Scott Haberberger, 26:25; Devin Golla, 26:28; Quinton Johnson, 26:29; Lucas Tissue, 26:31; Jonathan Lynch, 26:35; Dave Stoner, 26:38; Nathan Stoner, 26:38; Beth Graham, 26:40; Mike Hucko, 26:41; Maria Dysert, 26:47; Steve Buehler, 26:49; Douglas Acon, 26:53; Ralph Losch, 26:54; Jim Klanica, 26:55; David Lieberman, 26:58; Zachary Castora, 27:03; Megan Lieberman, 27:10; Brooke Barnes, 27:12; Rich Lourens, 27:12; Rita Ciccariello, 27:18; Sarah Andreasen, 27:20; Carly Dolgos, 27:23; James DeMore, 27:26; Julia Frazier, 27:26; Parker Boyd, 27:28; Henry Nolan, 27:28; Nathan Macioce, 27:30; Elena Dysert, 27:30; Debra Barnhart, 27:30; Lisa Petrovich, 27:33; Jacob Tissue, 27:42; Scott Golla, 27:43; Caitlin Golla, 27:43; John Lutz, 27:52; Ken Deddo, 27:52; Jessica Buriak, 27:54; Joshua Lipke, 28:07; Ava Wilkinson, 28:07; Gary Golebiewski, 28:07; David Bonvenuto, 28:08; Olivia Bonvenuto, 28:09; Rita McGrogan, 28:11; Amy Broman, 28:12; Natalie Wilkinson, 28:26; David Lang, 28:28; Erica Gmuer, 28:33; Jack Dyer, 28:37; Lindsey Starr, 28:39; Danielle Campbell, 28:50; Heather Dietz, 28:51; Chris Lochner, 28:53; Annalise Somma, 28:54; Desiree Atkinson, 28:55; Thomas Dunning, 28:55; Victoria Livingstone, 28:59; Domenick Semrau, 29:02; Mark Betzler, 29:04; Emily Wilkinson-Baldau, 29:07; Peggy Siberac, 29:08; Judith Johnson, 29:08; Val Przezdecki, 29:09; Nicole Peters, 29:11; Stefanie Lipke, 29:11; Emma Helton, 29:11; Daniel Smiley, 29:12; Jeff Iman, 29:15; Bree Geibel, 29:19; Mark Williams, 29:28; Art Black, 29:29; Emily Becker, 29:38; Christopher Cafardi, 29:44; David Lockerman, 29:44; Scott Semrau, 29:44; Darrell Bittner, 29:45; Mike Medjimorec, 29:45; Jackson English, 29:55; Karen Steffanina, 29:55; Glenn Brennen, 29:55

Send comments and suggestions: Patricia Neubert, 435 Cherry Valley Rd., Saxonburg, PA. 16056. Phone or fax 724-352-4395. Email bigp16@connecttime.net

Pat Neubert is a running columnist for the Butler Eagle