This column is all about running. But, once in a while, it's also about not running.

Most training programs are designed to build to a peak performance or series of performances. In high school or college, coaches aim for end-of-season qualifiers or championships. Weekend warriors typically peak for a single favorite or big race. Sometimes that's a marathon and sometimes it's their first 5K.

Peak performance implies that there's something less on either side. While competitive runners gladly climb the mountain of training that leads to a personal best, we find that it's not so easy to face the other side of the hill. In this way, our bodies are smarter than our brains. Eventually, we'll slide downhill gradually with fatigue and mental staleness or dramatically with injury or illness.

Continuing to push beyond the training cycle's peak can be a depressing and frustrating experience. Viewing rest as a necessary part of training allows runners to recover in a positive way, to prepare for the next training cycle and to start training strong and refreshed, both mentally and physically.

Here are some tips on how to do that:

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Take your time. If you've suffered through the last weeks or months of training and racing with nagging injuries or slower race times, you'll need more rest and recovery than someone who's been racing season uninjured and with peak performances.Allow your body time to heal completely before beginning your next training cycle. If it takes a month, take a month. That's better than suffering through another season of subpar performances or risking permanent injury.•

Rest your mind. Training and racing is mentally taxing. A few weeks of rest and alternative activity revitalizes your mental outlook and puts the sparkle in your eyes along with the spring in your step.•

Rest is relative. While some people need a recliner and a TV to rest, runners will want to be more active. After a few days of complete rest, add alternative activities of your choice —- walking, shopping at the mall, swimming, decorating for the holidays, etc. You can even go for a few short runs if you promise to take it easy and don't record the miles in your running log.•

Stress is cumulative. With all the hustle and hassle, the last thing you need is more stress. Don't think of your rest period as an absence from running but as an opportunity to devote your time and energy to other positive endeavors during this holiday season.•

Cross training. Your rest period is a great time to explore new forms of cross training. While your main sport is running, activities such as swimming, hiking, cross country skiing or rowing will rest your running muscles, strengthen other neglected muscle groups and keep you from becoming a couch potato in your downtime.•

Plan your next move. Use the time you would have spent pounding the pavement to peruse the many training guides and running calendars available online or in running publications. Choose a race for the spring or early summer and build toward a new peak.•

Consider improvements in other parts of your life as well. It's easier to analyze your diet when you are not so calorie deficient that you eat everything in sight.•

Comeback gradually. After a few weeks of rest, your feet will be itching to hit the road. Running will seem like a long-lost friend. Resume running gently and gradually build mileage and running days according to your new schedule.If you feel fatigued, incorporate additional rest days until you are back to full power.Upcoming eventsSaturday, 8 a.m.: Up-N-Running Group Run, Valencia. Run through rolling countryside. Bring friends. 724-898-2525 or www.runpa.comSaturday, 9 a.m.: Christmas Charity 5K, Somerset. Begins at Somerset High School. 814-445-6213Saturday, 9 a.m.: Jingle Bell 5k Run-Walk, Greensburg. Sponsored by Arthritis Foundation. 412-566-1645, Ext. 16 or sshields@arthritis.orgSaturday, 10 a.m.: ERC Snowflake 5K, Presque Isle Park, Erie. dana@erie-runnersclub.org or www.erie-runnersclub.orgSunday, 9:30 a.m.: GAL'lop for Children 5K, Cleveland. 216-752-5151 or www.hmapromotions.netDecember 31, 5 p.m.: Twilight Run, Lakemont Park, Altoona. 814-695-4467Race results

Armstrong County YMCA Fall Classic 5K, Nov. 11: Doug Craft, 1st Overall M, 17:36; Brian Forester, 2nd Overall M, 17:49; Tim Monfre, 3rd Overall M, 17:51; Sandy Beck, 1st Overall W, 22:57; Kayla Zboran, 2nd Overall W, 24:19; Melissa Bowser, 3rd Overall W, 25:09; Mitch Radella, 1st 40-44 M, 18:55; Tim Wyant, 1st 35-39 M, 19:12; Todd Ashbaugh, 2nd 35-39 M, 20:43; Roger Murray, 1st 45-49 M, 22:13; Bob Kline, 3rd 45-49 M, 24:44; Jeannie Bujdos, 1st 12-15 W, 26:06; Kim Kenetz, 1st 40-44 W, 27:46; Ronnie Bujdos, 2nd 12-15 W, 27:50; Joann Eck, 2nd 30-34 W, 28:07; Pam Campbell, 1st 45-49 W, 31:52Connie Riesmeyer, 1st 60-64 W, 37:37; Ada Rumberg, 3rd 50-54 W, 39:34; Rosemarie Gaiser, 1st 55-59 W, 39:49; Lauren Crytzer, 2nd 11 and under W, 42:55; Nathan Turco, 24:58; Neil Turco, 25:04; Kyle Zboran, 29:45; Lucy Bujdos, 32:00; Donald Cescon, 36:46; Michael Crytzer, 42:53; Megan Porter, 46:26; Katelyn Porter, 46:27; Joyce Porter, 46:59; Nick Porter, 47:01

Armstrong County YMCA 10K, Nov. 11: Jerry Maher, 1st Overall M, 34:01; Mary Jean Bujdos, 1st Overall W, 47:31; Malcolm East, 1st 50-54 M, 36:03; Rich Makin, 1st 45-49 M, 36:35; Matt McClelland, 2nd 12-15 M, 42:32; Jeff Cypher, 3rd 45-49 M, 43:03; Mark Pugh, 3rd 50-54 M, 43:10; Lou Alaksin, 1st 65-69 M, 43:52; John Antinossi, 2nd 60-64 M, 47:28; Julia Murray, 1st 40-44 W, 49:40; Tom Prager, 3rd 55-59 M, 54:20; Dana Hogue, 3rd 40-44 M, 59:24; Peggy Thomas, 3rd 45-49 W, 1:14:03; John Uleski, 50:02; Bob Freund, 1:03:55Send comments and suggestions to: 435 Cherry Valley Road, Saxonburg, Pa. 16056. Phone or fax: 724-352-4395. Email: bigp16@connecttime.net