A Good Week of Training in the Books..

So this week coach Marino had me jump back into things. I was a bit worried coming off the marathon by my legs seems to survive it fairly well. I have had some on and off twinges in the plantar fascia of both feet. I am using both a boot and the step stretch which I hope will keep any major issues at bay. I need to stay healthy between now and the USATF Masters XC Championships October 20th.
I finally feel like I am now focused on a new goal and then have a goal after that. It is good to have goals to focus on again….

My week looked as follows:

Monday – 45 minute run:


Tuesday – 8 Miles Easy


Wednesday – 6 X1000m @5K Race Pace with 400m Recovery, Mile warm up and cool down:


Thursday – 6 Miles Easy:


Friday – Cross Train on Bike, 45 Minute Ride at Lunch


Saturday – 8 Miles with Middle 4 miles at Half Marathon Pace:


Sunday – 12 Miles Easy on Delaware Canal Tow Path


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