April 24th Track Workout

Written on Apr 26th, 2012 by , Category Training

Somewhat of a recovery workout, since many of our runners raced this past weekend. If you are tired or are tapering for an upcoming race, this is a great workout for getting ready for your next event.

1 mile warm up

Drills (side lunges, backwards running, side lunges and high knees x 4)

5 x 400 @ 10k pace, 200m walk/jog

3 x 600 @ 1/2 marathon pace, 200 m walk/jog

Cool down (3/4-1 mile)

Running like a deer — cross-country style

Written on Sep 11th, 2012 by , Category Marlene Farrell Blog, News, Training

The beauty of Burch Mountain

Written on Sep 24th, 2014 by , Category Trail Running, Training


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