#fallracingseason

[cmjhawk86]

I took this week off from running. Wasn’t injured, just decided a break was in order since last weekend’s race ended my #fallracingseason. I focused on recovery but didn’t totally rest either because #crosstraining was something that really suffered the past few months. So I got on the #wahookickrsnap 3 times this week for increasing time each ride. I’ve good reason to get my bike legs back given #njtriathlon is already on my summer schedule. I also find that #cycling really jumpstarts my #runfitness, and that is something I need to get to the next level right now. Let’s just say it was a productive week. Also - 👍🏻👍🏻for these #zensah bike shorts. I love the muscular support they provide when you’re grinding out a hill ride like I had today. Check them out by using the link in my bio!

#mastersrunner

#masterstriathlete

#masterstrackathlete

#mastersxcrunner

#mastersroadrunner

#runva

#tracktraining

#xctraining

#neverstopstriving

#justkeepgoing

#zensah

#zensahambassador

#teamzensah

#withoutlimitz

#Instagram #masterstrackathlete #mastersrunner #mastersxcrunner #fallracingseason #justkeepgoing #mastersroadrunner #masterstriathlete #crosstraining #zensah #zensahambassador #withoutlimitz

[cmjhawk86]

Not quite the #4miler or end of season performance I was hoping for but it will have to do. Today didn’t set up well for me with the weather conditions (40° not bad, but damp humid conditions not good). I definitely started feeling very uncomfortable in the second half of the race as wind picked up a little and air got moister; it did eventually start raining not long after I finished. I’ve also known from training that my stamina is lacking right now and that showed up in my final mile where I really faded and my left quad started to ache. Despite the struggles today I still managed to grab second in the 55-59 age group. And the last time I raced this distance nearly 9 months ago, I was barely able to break 40 minutes. So I’m still headed the right way. Next up - a one week break from running before I start winter season training - looking at #indoortrack, a January #xc event, and a road trip in February to run #rocknrolllasvegas #10k with some of my #athleticseastmasterstc teammates. I’ll still do some #indoorcycling and #swimming this week though. #mastersrunner #masterstriathlete #masterstrackathlete #mastersxcrunner #mastersroadrunner #runva #tracktraining #xctraining #neverstopstriving #justkeepgoing #zensah #zensahambassador #teamzensah #withoutlimitz #fallracingseason #winterracingseason (at Wakefield Park) https://www.instagram.com/p/CmCSXcduZWr/?igshid=NGJjMDIxMWI=

#4miler #indoortrack #xc #rocknrolllasvegas #10k #athleticseastmasterstc #indoorcycling #swimming #mastersrunner #masterstriathlete #masterstrackathlete #mastersxcrunner #mastersroadrunner #runva #tracktraining #xctraining #neverstopstriving #justkeepgoing #zensah #zensahambassador #teamzensah #withoutlimitz #fallracingseason #winterracingseason

[cmjhawk86]

Cooler weather sure makes a difference. I felt strong and fast through my #legspeed workout today, 16 x 20 second pickups working from #5k down to #mile effort. Paces were right on, starting about 6:40, hitting 5:40 by the end. That's my last bit of speed before Saturday's race. I ran today in the @endasportswear Itens and they are probably what I'll race in this weekend as well. They had me rolling today. 💨 #runblr #fitblr #summerrunning #feelslikefall🍁 #xctraining #mastersxcrunner #fallracingseason (at Mantua, Virginia) https://www.instagram.com/p/CFLF7O9H4Hl/?igshid=siebxt96ba7

#legspeed #5k #mile #runblr #fitblr #summerrunning #feelslikefall🍁 #xctraining #mastersxcrunner #fallracingseason

[cmjhawk86]

Busy morning - #5k race first, the @bishopseventsllc Burke Lake Fall 5k. Unlike the last Bishop's event 2 weeks ago, this one drew out a fast field. In the last race I won my age group and was over a minute slower. Today, nowhere close to the podium. I got to #burkelakepark with just enough time to get my bib and do a one-mile #warmupjog. Then I stripped down in the morning chill (46°) and changed my shoes (@endasportswear Iten). Ideally I would have done some dynamic stretching but there was not enough time so I lined up. The first mile was downhill and probably a little quicker than I was ready for. I was laboring in mile 1 but settled down after that, still at faster paces than 2 weeks ago. I'll take it as progress. After a 2-mile #cooldownjog with my @athletics_east_masters_tc teammates, I headed to #lifetimefairfax to get my strength work done. Then finally, to @dunkin for a @beyondmeat sandwich and ☕️. #runblr #mastersrunning #xcracingseason #fallracingseason #trailracing #xcracing #mastersxcrunner #ontothenextrace #keepshowingup (at Burke Lake Park) https://www.instagram.com/p/CFUyP8rH9Gh/?igshid=1czb62qn1r3j4

#5k #burkelakepark #warmupjog #cooldownjog #lifetimefairfax #runblr #mastersrunning #xcracingseason #fallracingseason #trailracing #xcracing #mastersxcrunner #ontothenextrace #keepshowingup

[cmjhawk86]

Busy Friday afternoon of #runcoaching and getting my own work done as well. First I met up with @miletosteven and put him through a track workout (read about it at @breakoutrunning). Then it was time for #lewislancersxc practice. With all that going on I squeezed in a little 20-minute #shakeoutrun and some striders in preparation for tomorrow's race at #burkelakepark, the @bishopseventsllc #chaseforacure #5k. Gotta love the weather this time of year around here. Perfect conditions, and tomorrow morning's forecast looks good, too! #runblr #mastersxcrunner #mastersrunner #fallrunning #fallracingseason (at John R Lewis High School Department of Student Services) https://www.instagram.com/p/CGI_527HxS5/?igshid=17meod75w2dqj

#runcoaching #lewislancersxc #shakeoutrun #burkelakepark #chaseforacure #5k #runblr #mastersxcrunner #mastersrunner #fallrunning #fallracingseason

[cmjhawk86]

Not a bad way to finish up this @mcmillanrunning #basebuilding phase. This chart shows the second half of an 8-week buildup. Tomorrow I move into a #hilltraining phase that is 6 weeks long. That will take me to the end of June. After that? Anyone’s guess. Much depends on whether races are starting to happen again. Hopefully I will be able to turn my attention to #fallracingseason, probably targeting #xc and #5k or #10k road racing events. Along the way, maybe some summer club races and open track meets. But it’s all TBD I will be ready to go with the flow. This has been a year unlike any other in just about every way imaginable but I’m still moving forward. #runblr #fitblr #keepshowingup #justkeeprunning https://www.instagram.com/p/CATp6STH9aj/?igshid=1io0ku7paw7az

#basebuilding #hilltraining #fallracingseason #xc #5k #10k #runblr #fitblr #keepshowingup #justkeeprunning

[cmjhawk86]

#latergram from my run earlier today. It's been a busy day with a chiropractor appointment and then @lewislancersxc practice to take care of, so I am just getting to it now. After a little scare with the groin and hip flexor earlier this week I seem to be fine now. I ran 4 miles and it all felt very smooth, as did the post-run #striders. A little extra rest did the trick. I should be all set to run with my @athletics_east_masters_tc teammates tomorrow morning at the @bishopseventsllc #operationturbo #5k at #burkelakepark. Now I just need to lay my gear out and kick back for the night. #runblr #xcracing #trailracing #fallracingseason #mastersxcrunner (at Mantua, Virginia) https://www.instagram.com/p/CFS_n-YnzkK/?igshid=7sqrl8t61hzf

#latergram #striders #operationturbo #5k #burkelakepark #runblr #xcracing #trailracing #fallracingseason #mastersxcrunner

[cmjhawk86]

Damn that was hard. My training indicated I was well in line for sub-44 and I hoped for sub-43. But Mother Nature always has the final word. And she laughed her ass off at us today. I still was a scoring finisher for @athletics_east_masters_tc, and we got 13th in the 50-59 age group, basically mid-pack. For a club that didn't exist a year ago, not a bad debut. My next 10k will be in much "faster" conditions at @runrocknroll Arizona in January. Pleasant weather and a flat road course. But first a little recovery time. #runblr #fitblr #fallracingseason #mastersxcrunner #athleticseastmasterstc (at Lehigh University) https://www.instagram.com/p/B6EfY-GnKW9/?igshid=gmb5m3lzxtq2

#runblr #fitblr #fallracingseason #mastersxcrunner #athleticseastmasterstc

[cmjhawk86]

As alluded a couple of days ago, with some regret I am pulling out of #richmondhalfmarathon2019 this weekend. After battling a sinus infection for 10 days and missing a week of training, I am now just working my way back. @usatfclubxc #usatfxcnationals remains my target race for the season and running a #halfmarathon at less than my best right now just doesn't make any sense from a fitness and recovery standpoint. I still have a hotel booked in #rva though, and am planning to go down, get my own Saturday morning run in and support my many friends who are doing the #richmondmarathon, half and 8k. Then after it we will all celebrate properly. 🍻 #runblr #fitblr #fallracingseason #runningrecovery https://www.instagram.com/p/B4yl_o3H8tp/?igshid=16tt23dsdct4

#richmondhalfmarathon2019 #usatfxcnationals #halfmarathon #rva #richmondmarathon #runblr #fitblr #fallracingseason #runningrecovery

[cmjhawk86]

The silly time has begun, identifying which racing shoes to wear at #usatfxcnationals on Saturday. Depending on what the conditions are it could be the @saucony Havok, @skechersperformancerun King Ches, or @newbalancerunning Minimus MT2. I'll probably bring all 3, won't know which get laced up until the weather has its say. That's how late fall in the Mid-Atlantic rolls. #runblr #fitblr #mastersxcrunner #fallracingseason #shoehound #ispendmymoneyonshoes (at Mantua, Virginia) https://www.instagram.com/p/B58StV6nbSz/?igshid=1ftvwcz55j117

#usatfxcnationals #runblr #fitblr #mastersxcrunner #fallracingseason #shoehound #ispendmymoneyonshoes

[cmjhawk86]

Wow that was tough. I did a big #tempoworkout today, 4 x 10 minutes at what was supposed to be #goalpace for #usatfxcnationals in 2 weeks. Had I been on the track I probably would have hit it, but the track stadium was occupied by a youth lacrosse tournament. So I made do by using the very large practice fields area, which in the end was probably better #xctraining. I changed directions each rep due to the 90° turns and for some reason the counterclockwise way felt harder; the times seem to bear that out, too. Overall it was a great workout that pushed me really hard, and I'm glad it's done! I'm now into the #tapertime window for Nationals. If I'm not ready now, I'll never be. The hay is in the barn, as they say. #runblr #fitblr #mastersxcrunner #athleticseastmasterstc #fallracingseason #mcmillanrunteam #we❤️xc (at Woodson High School) https://www.instagram.com/p/B5gXCrbnNh_/?igshid=yioymleb09ta

#tempoworkout #goalpace #usatfxcnationals #xctraining #tapertime #runblr #fitblr #mastersxcrunner #athleticseastmasterstc #fallracingseason #mcmillanrunteam #we❤️xc

[cmjhawk86]

I’m still working my way back to fitness after a week lay-off due to illness and because of that, I had to cut tonight’s 12-16 x 400 down to 8 x 400. This was what @mcmillanrunning recommends for their plans when ramping back up and honestly I could tell after about 3 reps that this was the right call. Since I was doing fewer reps, I focused on making them all good and staying in the prescribed pace range (91-96) - and did them all in 92-94. Then I had 3 x 200 striders, which I did in 45-44-42. Some #mcmillanprehab afterwards. It all adds up to nice step in the right direction. And oh yeah, it was fun pulling out those @saucony Hattoris. They’ve been long discontinued from production but were a really nice flat to use on indoor tracks (like this one) where you can’t use spikes. At 4 ounces you barely even notice them. #runblr #fitblr #fallrunning #fallracingseason #usatfxcnationals #intervals #speedwork #vo2max #mcmillanrunteam (at Thomas Jefferson Community & Fitness Center) https://www.instagram.com/p/B41VR5EnRpU/?igshid=1car9v8jgk5ol

#mcmillanprehab #runblr #fitblr #fallrunning #fallracingseason #usatfxcnationals #intervals #speedwork #vo2max #mcmillanrunteam

[cmjhawk86]

The final touches have been put on training for #usatfxcnationals. Following my @mcmillanrunning pace calculator guidance, I came in right where I was supposed to on this 6 x 1:00 #fartlek workout. I was on the track so these ended up being 250s plus another 10-20 meters. That made the 1 minute jog easy, i.e., just get back to the start for the next rep. I’m really happy that I nailed the paces, even on a bitter chilly evening (33°, 26°WC). I know I’m ready now. #runblr #fitblr #mastersxcrunner #fallracingseason #fallrunning #xc #athleticseastmasterstc (at Woodson High School)
https://www.instagram.com/p/B59HJv5nSYj/?igshid=wwnq3r1174z4

#usatfxcnationals #fartlek #runblr #fitblr #mastersxcrunner #fallracingseason #fallrunning #xc #athleticseastmasterstc

[cmjhawk86]

#runblr #fitblr #fallracingseason #fallrunning #leesburg #xc racing #masters xc

[cmjhawk86]

#flashbackfriday #muchlatergram to 4 weeks ago, at the #glorydaysxc5k at #bullrunparkva. I had a nice run and a 2nd place AG finish on the day. I've got two more #xc races this fall, building up to #usatfxcnationals on December 14. Hopefully our club can make a splash there; we are working hard and fancy our chances. #runblr #fallrunning #fallracingseason #mastersxcrunner https://www.instagram.com/p/B4nrpzPni21/?igshid=jr8eucob7058

#flashbackfriday #muchlatergram #glorydaysxc5k #bullrunparkva #xc #usatfxcnationals #runblr #fallrunning #fallracingseason #mastersxcrunner

[cmjhawk86]

Nice morning for some #xc at the #glorydays5k this morning. This is the open race that’s part of the #glorydaysinvitational high school meet, at which of course, I’m coaching my #leelancersxc team. As for my race, I’m pleased with the outcome and it was good for 2nd in my age group. I definitely felt like I could have gone faster but that is also a sign of good fitness as I ramp up for #usatfxcnationals in December. Next race up: #richmondhalfmarathon2019 on 11/16, which I’ll use as a supported #longrun in my #xctraining. Onward…#runblr #fitblr #fallrunning #mastersxcrunner #fallracingseason (at Bull Run Park Special Events Center)
https://www.instagram.com/p/B3hp1-bnv2d/?igshid=7c3570ez1t7y

#xc #glorydays5k #glorydaysinvitational #leelancersxc #usatfxcnationals #richmondhalfmarathon2019 #longrun #xctraining #runblr #fitblr #fallrunning #mastersxcrunner #fallracingseason