Tag Archives: run vermont

Training from the week of 5/5

Good week of training under me….recoverd well from the Frederick Half Marathon and had an excellent marathon specific workout on Friday. Less than two weeks to go until the Vermont City Marathon!

 

 

Monday 50 minutes easy on treadmill none
Tuesday 42 minutes easy on turf (last 10:00 barefoot) 40 minutes easy (first 20 pushing kids in stroller…second 20 on grass fields)
Wednesday 50 minutes on turf fields with 6 x :15 striders over last 10:00 MASSAGE from Nic Ebright at nicebrightmassage.com  Helping me stay healthy and get to the Vermont City Marathon in one piece!
Thursday none none
Friday Valley Centre Loop

– 10 minute warm-up

– 3 x 2 loops with 1:00 recovery (4:23/4:22/4:21)  4:55–>4:53/mile

– 10k in 32:13 (16:10/16:03)

– (3:00 jog)

– 3 x 2 loops with 1:00 recovery

(4:19/4:19/4:18) 4:51–>4:50/mile

– 10k in 31:56 (16:03/15:53)

– 5 minute cool-down

none
Saturday none 40 minutes easy on turf (last 10:00 barefoot) Left hip/groin/glute/hip flexor off…
Sunday none 65 minutes total on roads/turf…worked from 7:00—>6:00/mile with last 10:00 barefoot
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