Finish Your First Marathon with our NEW2-26.2 Training Program Become a Marathoner by using our Marathon Training Plan If you're one of the many people who is aspiring to be a complete runner by finishing a full marathon then look no further, we've assembled a comprehensive plan to help you get to your first marathon finish line. Training for and running ... More

Massage Therapy For Runners: Injury Prevention & Increased Performance The Strains of Running Running is a very linear sport. Unlike other activities where the body moves through all planes of motion (twists, squats, spirals) the body is only propelled forward; arms moving up and down, hips in minimal flexion and extension. Because of this, the fascia (connective tissue supporting the body) begins ... More

In Vermont the last few months of 2018 included a friendly visit from Old Man Winter and we are confident there is more inclement weather to come in 2019. For many it is also the start of a new training cycle and winter weather running is just part of the fun. Below is a list of tips on staying safe ... More

The M&T Bank Vermont City Marathon is literally days away and by now the excitement (and anxiety) finally getting to the starting line is peaking. I want to leave you with a few random thoughts to bear in mind as you finish your taper and getting ready for marathon day:Do: Try to get as much rest as you can and ... More

NICE WORK YOU DID, YOU’RE GONNA GO FAR KID…I can count the number of days until the marathon on one hand now. Which is one of those things that I knew would happen eventually…but EVENTUALLY seemed like it was going to take so much longer than it actually did, you know?A month or so ago, the idea of the marathon ... More

Jamie is an avid marathoner.  For the past 12 months, she has run at least one marathon each month and she qualified for Boston along the way. Eventually she would like to run a marathon in each state, but the Vermont City Marathon remains a favorite.   In addition to her own running, Jamie has helped to motivate others to run ... More

Last week, a number of our Emma picked up running again a couple of years ago after taking time off due to injury. She's raced a few 5k's and enjoys distance running, but has never raced longer than a 5k! She says that her friends encouraged her to join a 2-person relay at this year's marathon, but she decided to ... More

So many of you have run the relay over the years and it was fun to hear your stories. And the winner is....Tabitha Teranova. She has won a A Dental Hygiene Kit from Timberlane Dental. Topic for this week: Everyone's favorite...Poop! We spend a lot of time at Race Headquarters talking about port-o-lets: How many should we have? Where should they ... More

We are looking forward to seeing and hearing your "Finishing Thoughts" in person on May 29. And the winner is....Adam Fitzgerald.He has won a new pair of Hoka ONE ONE Running Shoes!Topic for this week: Time to Haiku - What Does Running Mean to You? Answer this question in the Haiku format. haiku [( heye -kooh)] A form of Japanese poetry. A haiku ... More

Hello! My name is Sara, and it is with a healthy mix of optimism and terror that I announce officially: I am training for my first marathon.A disclosure, before I get too deep into an introduction: I work for Vermont Public Radio, but the opinions I’ll share here are mine alone.What I know about marathons, I know from observation. I ... More

Jason Wulff – emailHi all! I can’t wait to pace again for my third time at VCM.  This has truly become one of the highlights I went for a run. I haven’t missed too many days since then. The past few years since finding my way back to the running path have been amazing. I’ve met a lot of ... More

Training Plans Intermediate Training Schedule Weeks 11 &12 A Few Words About Hydration What occurs when you become dehydrated? Your blood volume decreases Less blood returns to your heart The amount of blood your heart pumps with each beat decreases Less oxygen-rich blood reaches your working muscles You produce less energy aerobically You are doomed to run at a slower pace How much to drink? ... More

Training Plans Intermediate Training Schedule Weeks 13 &14 If you questions about the schedule please e-mail Coach Sam at samdavisvt@gmail.comCoach Sam Davis USATF Level Two Certified Coach samdavisvt@gmail.com  More

Training Plans Intermediate Training Schedule Weeks 17 &18 If you questions about the schedule please e-mail Coach Sam at samdavisvt@gmail.comCoach Sam Davis USATF Level Two Certified Coach samdavisvt@gmail.com  More

Training Plans Intermediate Training Schedule Weeks 9 &10 A Little Pep Talk Happy March to our New2-26.2 soon to be Marathoners![caption id="attachment_8886" align="alignright" width="237"] My 4th Vermont City Marathon[/caption]Well - Mother nature sure has not taken it easy on you. I know how hard training through a tough Winter with Vermont City Marathon in your sites can be. I have run 30 Marathons ... More

Training Tip I’ve received questions related to how fast workouts should be run during marathon training and “should I run faster on my shorter runs, than my longer ones?”Pacing is one of the toughest things to master, even with all the electronic gadgetry available. The reason I say this is that even though heart rate monitors and GPS watches have permeated ... More

We are in the middle of the first full week of Daylight Savings Time, but there isn’t much sign of spring! You are also approaching the half-way point in your marathon training and, to quote a scene from Shawshank Redemption, “If you've come this far, maybe you're willing to come a little further.” The half-way point in any training program can ... More

Training Tip for week of February 8, 2016In At this point in your young marathon careers, it is better to run for mileage or time, but not both. If you have a favorite running loop that you usually run in 30 minutes, but one day you do it in 35, don’t get discouraged. We all have days where our bodies ... More

Hello to all you would-be marathoners!  You are just weeks away from embarking on what I hope will be an enjoyable journey; training for, running in, and, hopefully, completing your first marathon!  Training will begin in earnest the week of January 22, 2018. This will be 18 weeks away from the M&T Bank Vermont City Marathon which will be held ... More

Happy spring marathoners! We hope your training is going well and we wanted to make sure that you had a chance to view last week's Facebook live on the topic of foam rolling. Here is the link if you missed it.Foam Rolling For Runners April 2-April 15 Weeks 11 and 12 Intermediate Plan More

In the dark ages of marathoning, it used to be that a runner’s energy supply came from what he/she had consumed (carbs) in the week leading up to the race, and was supplemented during the race by consuming some type of Gatorade-like sports drink. Many runners, me included, would carry pieces of hard candy in the pockets of our running ... More

The medical literature is rife with articles about the negative effects of stress in our lives; some of us manage it better than others. Many of us find solace in lacing up our running shoes and heading out the door or onto the treadmill in the hopes of shedding away the layers of stress and anxiety and finishing feeling refreshed ... More

You have put in all those weeks of training by logging several hundred miles of running and now you are ready for the taper!  While the taper is all about recovering from the cumulative fatigue of marathon training, it doesn’t mean you are taking the next three weeks off. For most first-time marathoners, the reduction in mileage represents the opportunity ... More

Monday, May 7 will begin your three-week countdown to the M&T Bank Vermont City Marathon! Congratulations!You have put in all those hard weeks of training by logging several hundred miles of running (for most of us, through awful winter weather) and now you are ready for the taper!  While the taper is all about recovering from the cumulative fatigue of ... More

It is April 23, 2017 as I am writing this. As I look out the window from my desk, I can see the sun and the azure sky for the first time in a week. As a life-long Vermonter, I am not surprised; as a virtual life-long runner, I am pretty ticked off.  You would think that I would be ... More

It's All in Your Head Don't Fall Victim to "Bonking" In the dark ages of marathoning, it used to be that a runner’s energy supply came from what he/she had consumed (carbs) in the week leading up to the race, and was supplemented during the race by consuming some type of Gatorade-like sports drink. Many runners, me included, would carry pieces of ... More

Sitting on the SidelinesWe are halfway through April and everyone I know has a cold! Aside from putting socks on all the doorknobs to stem the spread of germs, something my wife likes to do, we all inevitably end up getting sick during our training. So, should one continue to run or not while in the throes of a head ... More

Training Schedules:Pacing is one of the toughest things to master, even with all the electronic gadgetry available. The reason I say this is that even though heart rate monitors and GPS watches have permeated our lives in every respect, including running, they cannot tell us how we feel. And it is this last point I would like to focus on. ... More

Training Tip I have been asked if there is cross training incorporated into the marathon training which makes up the New2-26.2 program. The short answer is no. It’s not that it can't be of benefit – which it can – it’s just that all of you come into this training program with varied backgrounds in running and we have to cater ... More

The Long Run A Shifting Paradigm For years, the venerable long run has been the centerpiece of the marathon training program. The physiological benefits are well documented, but there is the added psychological benefit which comes from asking your body to accomplish something it may never have done before. The idea of completing your first 20-miler brings with it much apprehension, but ... More

Dear Marathoners:That title has a nice ring to it, doesn’t it? You are about to embark on a life-altering journey and one which few can claim to have achieved. Training for your first marathon will challenge you both mentally and physically in ways you never thought possible. It will also bring many moments of self-discovery as you endeavor to achieve ... More

Intermediate Schedule Weeks 1 and 2If you are unsure which schedule to follow or have questions please e-mail Coach Sam at samdavisvt@gmail.com    More

Training SchedulesIntermediate Training - Weeks 5 and 6If you questions about the schedule please e-mail Coach Sam at samdavisvt@gmail.comThe Long Run: A shifting Paradigm For years, the venerable long run was the single most important staple of any marathon training program. The physiological benefits are well documented, but there is the added psychological benefit which comes from asking your body to ... More

Training SchedulesIntermediate Training - Weeks 7 and 8If you questions about the schedule please e-mail Coach Sam at samdavisvt@gmail.com Coach Sam Davis USATF Level Two Certified Coach samdavisvt@gmail.com   More

Finish Your First Marathon with our NEW2-26.2 Training Program Become a Marathoner!If you're one of the many people who is aspiring to be a complete runner by finishing a full marathon then look no further, we've assembled a comprehensive plan to help you get to your first marathon finish line. Training for and running your first marathon is daunting and ... More

The Weather and Plan BIt is April 8, 2016 as I am writing this tip. As I look out the window from my desk, it is snowing. As a life-long Vermonter, I am not surprised; as a virtual life-long runner, I am pretty ticked off.  You would think that I would be accustomed to the capricious nature of Vermont’s weather ... More

Coach Sam on Facebook Live First off, we'd like to thank coach Sam Davis on an amazing Facebook Live session at Free Press Media! Coach Sam gave great insight into the preparation for the M&T Bank Vermont City Marathon on May 27th.Furthermore, if you weren't able to tune in to Sam's Facebook Live, or you're interested in learning more about how ... More

I'm becoming more and more convinced that the best way to train for a 5K is to register for a marathon.Three mile runs are now my warm-ups. Six is my favorite everyday distance. 10 feels like a normal weekend activity. Later this week, I'll run 16. What’s totally ridiculous about all of this is that it was only a month ... More

Well, it’s safe to say the honeymoon phase is over.After five weeks on the official training calendar and an exact 99 miles completed, I broke off from the schedule for the first time. I took my first non-sanctioned, non-scheduled rest day. And then I took another. And then I took another.Week six was bad. Week six was hard. It was ... More

Well, here we are. Seven months later. It's a funny moment of reflection for me, thinking about that specific period of time. I made a big career shift before moving to Vermont. In 2014, I quit my job, enrolled in a program where people who know nothing about code spend seven months learning to write it, and then, theoretically, receive a ... More

I logged 53 miles during my first official three weeks on the training schedule.I’m going to repeat that, because I am not exaggerating when I say that I could not run 53 seconds straight only a few months ago. Once more, let the records show:I logged 53 miles during my first official three weeks on the training schedule. It’s extraordinary. ... More

Greetings already faithful (or at the very least still curious) readers! We are officially in week three of training – which looks blissfully easy but it’s probably a trick in some way that I have yet to discover. Before I talk about my developing relationship with the gym there is one very important piece of news to announce: NINE INCH NAILS ... More

Did anyone else stare open-mouthed at their laptop/desktop/cell phone when the training schedule for weeks 8 & 9 came out? It’s okay to admit that you did…because odds are I was frozen in shock longer than you were. There are numbers involved in this schedule, distance and time limit-wise, that I have never done before…have never thought I COULD do ... More

 Okay, wow. I didn’t realize how long it had been since I posted last (I’m sorry!) – which may have left some of you thinking that I had been overtaken by the dark side and given up on training…which is fair to have thought given the tone of my last entry.Shortly after that post went up I received several messages ... More

[caption id="attachment_7167" align="alignright" width="214"] One of your fellow newbies ripping it up![/caption]For some of you who may be running the Half Marathon Unplugged next weekend, this race presents you with the opportunity to get in some race day practice before PUBVCM. It is a time to find out what clothing will best serve you, what sports gels and other energy ... More

The weather outside is frightful, but for some of us we don't have access to a treadmill or just yearn to be out of doors no matter what. Cold temperatures are a deterrent, but there are many layering techniques to "outrun" Mother Nature. The other obstacle is staying upright on slippery roads. There are certainly high tech (and expensive) shoes ... More

For years, the venerable long run was the single most important staple of any marathon training program. The physiological benefits are well documented, but there is the added psychological benefit which comes from asking your body to accomplish something it may never have done before. The idea of completing your first 20-miler brings with it much apprehension, but also much ... More

I have been asked to discuss the concept of speed work for this week’s blog,greater number of muscle fibers get activated and with greater power. I would delve into the fast-twitch, slow-twitch fiber discussion at this juncture, but suffice to say that the greater the recruitment of all fibers, the stronger you can become with each stride you take.Here is ... More

The important take away is to try and truly carve out time to just relax – Sunday afternoons after my long runs was a good place to start for me! One way to tell how your body is coping with stress is to do this simple heart rate check: As you first wake up in the morning, check your heart ... More

You have put in all those weeks of training by logging several hundred miles of running and now you are ready for the taper!  While the taper is all about recovering from the cumulative fatigue of marathon training, it doesn’t mean you are taking the next three weeks off. For most first-time marathoners, the reduction in mileage represents the opportunity ... More

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New2-26.2 Training TipAs we pass the halfway point in your marathon training, it is time to take inventory of where you are now and how far you’ve come (literally and figuratively) since your began training. Hopefully, you have noticed changes in your conditioning which now allow you to tackle mileage which you didn’t think possible when this all began. As ... More

(Be) Fair Weather RunningThe 120th running of around mile 8 and made the decision to run slowly so that I could finish without being burnt to a crisp. By the time I made it to mile 18, the race was officially cancelled and I found myself, along with several thousand other runners, walking the remainder of the course to the ... More

Week 10 - March 28 - April 3 - Down Week Monday - RestTuesday - 5 milesWednesday - RestThursday - 6 milesFriday - RestSaturday - 4 milesSunday - 7 miles Week 11 - April 4 - 10: Monday - RestTuesday - 5 milesWednesday - 7 milesThursday - 6 milesFriday - RestSaturday - 5 milesSunday - 18-20 miles (or 3 hours, whichever comes first)  More

Weeks 12 and 13Week 12: April 11 - April 17Monday - RestTuesday - 6 milesWednesday - 8 milesThursday - 6 milesFriday - RestSaturday - 4 milesSunday - 14 miles Week 13: April 18 - April 24Monday - RestTuesday - 6 milesWednesday - 7 milesThursday - 6 milesFriday - RestSaturday -  6 milesSunday - 16** Run 2.5 hours or total distance. Whichever ... More

Weeks 14 and 15Week 14: April 25 - May 1Monday - RestTuesday - 6 milesWednesday - RestThursday - 6 milesFriday - RestSaturday - 4 milesSunday - 8 milesWeek 15: May 2 - May 8Monday - RestTuesday - 5 milesWednesday - 7 milesThursday - 6 milesFriday - RestSaturday -  6 milesSunday - 20*( Run 3 hours or total distance. Whichever comes ... More

Weeks 16, 17 and 18Week 16: May 9 - May 15Monday - RestTuesday - 6 milesWednesday - RestThursday - 6 milesFriday - RestSaturday - 4 milesSunday - 10 milesWeek 17: May 16 - May 22 Monday - RestTuesday - 5 milesWednesday - RestThursday - 5 milesFriday - RestSaturday -  4 milesSunday - 8Week 18: May 23 - May 29 Monday - RestTuesday ... More

Week 2: February 1 - February 7 Monday: OffTuesday: 3-5 milesWednesday: 4-6 milesThursday: 3-5 milesFriday: OffSaturday: 4 milesSunday: 6 -10 milesWeek 3: February 8 - February 14 Monday: OffTuesday: 4 milesWednesday: OffThursday: 4 milesFriday: OffSaturday: 4 milesSunday: 6  milesTraining Tip: The Importance of Proper HydrationIt cannot be stressed enough how important proper hydration is to athletic performance. When dehydration occurs, however ... More

Week 4 - February 15 - February 21 Monday: Rest Tuesday: 4-6 miles Wednesday: 5-7 miles Thursday: 5-7 miles Friday: Rest Saturday: 5 miles Sunday: 8-12 miles Week 5 - February 22 - February 28 Monday: Rest Tuesday: 4-6 miles Wednesday: 5-7 miles Thursday: 5-7 miles Friday: Rest Saturday: 5 miles Sunday: 8-12 miles Sports Gels: It's All In Your Head In the dark ages of marathoning, it used to be that a runner’s energy supply came from what ... More

Week 6 - February 29 - March 6 Monday: Rest Tuesday: 4-6 miles Wednesday: 5-7 miles Thursday: 5-7 miles Friday: Rest Saturday: 5 miles Sunday: 9-13 miles Week 7 - March 7 - March 13  - Down Week Monday: Rest Tuesday: 5 miles Wednesday: Rest Thursday: 5 miles Friday: Rest Saturday: 4 miles Sunday: 8-10 miles More

January 2018Dear Marathoners:The name Marathoner has a nice ring to it, doesn’t it? You are about to embark on a life-altering journey and one which few can attest to having achieved.  Training for your first marathon will challenge you both mentally and physically in ways you never thought possible. It will also bring many moments of self-discovery as you endeavor ... More

Why is Yoga so Great for Runners? Whether you’re a novice runner, a seasoned marathoner or triathlete, yoga is a great way to increase strength, flexibility, and body awareness. Adding yoga to your running routine can help improve athletic performance and prevent injury. Yoga can strengthen your core, increase your range of motion, prevent joint injury, improve your breathing, and help ... More