Running, biking, and swimming in Lancaster Virginia- A typical endurance training day

Running, biking, and swimming in Lancaster Virginia. 

On my family’s trip back north towards Maine this spring. We had an incredible time visiting our friend Rob in Lancaster Virginia, a very rural area on the Rappahannock river. 

In our three weeks in Lancaster I have had a great time going for long runs, swims across the creek, and bike rides through the farmland. 

Running a half marathon at Island School Bahamas. Barefoot half marathon
Running a Half Marathon barefoot, 11 year olds. With my Uncle.

This is my typical training day routine: 


Depending on how cold it is outside I like to start my day with a run at around 7:15 am. There are a lot of nice routes to run so depending on how I’m feeling I jog a 4 mile route, 6 mile loop, or sometimes a ten mile route down to a dead end. 

When I get back from running I eat breakfast. usually oatmeal, sometimes we make it savory with an egg, beans, and maybe some cheese. Or we eat it with frozen blueberries and some honey.


After breakfast I like to go for a bike ride along the low traffic roads. I usually ride between 10 to 20 miles at a leisurely pace. Sometimes I will even ride past the farm that sells goose eggs, and take the free public ferry across the Corrotoman river.

After Lunch and some school work I like to try and swim across the creek near us. There and back is almost half a mile. Then I always look forward to borrowing Rob's kayak to paddle out to a nice beach where I build sandcastles. My mom, and brothers call them beach Lumps. 

Four Races I’m training for this Summer:

1. ACE Cliff Island 5k

2. Odyssey Casco bay swim run race

3. Great Diamond Ripple Run 4 mile Race

4. TD beach to beacon 10k Race in Cape Elizabeth Maine

Here are 10 tips to improve your running endurance:

Increase distance Slowly

Don't try to increase your distance or speed too quickly. Start with a goal that you know you can achieve, and then gradually increase it as you get stronger. 

Be consistent

 The key to building endurance is to run regularly. Aim to run at least three to four times per week.

Vary your workouts

Don't just run the same distance at the same pace every time. Mix things up by adding hills, speed work, and tempo runs.

Listen to your body

Don't push yourself too hard. If you're feeling pain, take a break.


 In addition to running, do other activities that will help improve your overall fitness, such as swimming, biking, or strength training.

Get enough sleep

Your body needs time to repair and recover after a workout. Aim for 8-9 hours of sleep per night.


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