#leelancersxc

[cmjhawk86]

Before the start of today’s @athletics_east_masters_tc time trial event at #edisonhs. I’m on the left in Lane 4 as we got ready for our #sociallydistanced start. Not everyone ran the same distance - I did a #5k and and ran 21:55, which is a huge 53-second drop from the #5ktimetrial I did just 2 weeks ago. So great progress was made today. It was great to see so many of my teammates again. And a couple of my #leelancersxc runners joined in as well - that’s one of them on the far right. I have been dealing with a little bit of self doubt lately about whether I can ever get back to the form I had a couple of years ago. I’m still not there, but today showed me it’s definitely possible. It was a good day. #runblr #fitblr #justkeepworking #keepshowingup #summerrunning #summertraining (at Edison High School) https://www.instagram.com/p/CB8-0fwHzZM/?igshid=14valng41z2mo

#edisonhs #sociallydistanced #5k #5ktimetrial #leelancersxc #runblr #fitblr #justkeepworking #keepshowingup #summerrunning #summertraining

[cmjhawk86]

I got up early this morning and dressed to run before heading out to #leelancersxc practice. Didn’t run with the team but figured I’d get out later that morning. Then I came home and spent the next several hours on a client’s proposal. So from #coachlife to #consultantlife I went. Then it was back to coaching, a 1:1 session with @breakoutrunning client @steven_dong4. And naturally back to the proposal after that, yep, still dressed in my running gear. Finally at 8:15pm I shut the laptop off. Time for #runnerlife. I had a good one despite the humidity. I’m loving this feeling that I have turned the corner on fitness. It’s been a while since I felt this strong and it’s good to be back. #runblr #fitblr #mastersrunner #masterstrackathlete #summerrunning #keeprunning #keepshowingup (at Mantua, Virginia) https://www.instagram.com/p/CCcaHMZnEnM/?igshid=1oemd254prtze

#leelancersxc #coachlife #consultantlife #runnerlife #runblr #fitblr #mastersrunner #masterstrackathlete #summerrunning #keeprunning #keepshowingup

[cmjhawk86]

It was a gorgeous fall day on a fantastic #xc course, perfect day for the regional championship meet. The season ended today for #leelancersxc but they can be proud of the work they did today and all season. The future is bright for this team and I look forward to coaching these athletes again next year. #xccoachlife #hsxc (at Purcellville, Virginia) https://www.instagram.com/p/B4iazpBnHO1/?igshid=1ah71p6bf5wtx

#xc #leelancersxc #xccoachlife #hsxc

[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

[cmjhawk86]

#flatme is taking shape for tomorrow morning's #glorydays5k. This will be a benchmark race in my training for #usatfxcnationals in December and I definitely want to nail down a solid time that will give me confidence. And that's just the beginning of my day at this event, because after that I switch to #xccoach mode and guide my #leelancersxc runners though the #glorydaysinvitational meet, one of the top regional #highschoolxc meets in the area. It will be my varsity's final tuneup for before Districts in less than 2 weeks, so hopefully I turn in a strong performance in the morning, and then my athletes ride that wave all day! #athleticseastc #fallrunning #mastersxcrunner #runblr #fitblr #richmondhalfmarathon2019 (at Mantua, Virginia) https://www.instagram.com/p/B3fxlIWndMb/?igshid=m9su97luzg4p

#flatme #glorydays5k #usatfxcnationals #xccoach #leelancersxc #glorydaysinvitational #highschoolxc #athleticseastc #fallrunning #mastersxcrunner #runblr #fitblr #richmondhalfmarathon2019

[cmjhawk86]

Even skinny distance guys can have muscles. Good workout day after a few hellish work days when I couldn’t train. But as my coaches at @mcmillanrunning say, life happens, don’t stress about those times, just get back in the saddle as soon as you can. So I did, with a progressive 4 miler during #leelancersxc practice and a half hour of #mcmillanrunteam Prehab work after it. A good day. #runblr #fitblr #usatfxcnationals #mastersxcrunner #athleticseasttc #fallrunning #richmondhalfmarathon2019 #richmondmarathon (at Robert E. Lee High School (Fairfax County, Virginia)) https://www.instagram.com/p/B4QkPBdHIOm/?igshid=1ngmnfzd9annw

#leelancersxc #mcmillanrunteam #runblr #fitblr #usatfxcnationals #mastersxcrunner #athleticseasttc #fallrunning #richmondhalfmarathon2019 #richmondmarathon

[cmjhawk86]

Finishing up a long day of #xcrunning related activity. First we had a #leelancersxc Saturday practice, followed by our shoe/spike preseason event at @metrorunwalk. Then it was back to the school for our carwash fundraiser, but prior to that I darted home to give @finnmcshane some exercise - ran about a mile with him. After being out in the sun for 3 hours washing cars and pulling in $290 for the team, I headed back to #lakeaccotinkpark in the evening for the @dcroadrunners XC 3 Miler. After being on my feet all day and also having 6+ run miles on my legs I knew I wasn’t race ready. So I treated this as a workout. Hoped to negative split it but after speeding up from Mile 1 to 2, the hills of Mile 3 got to me and that ended up being my slowest mile. Not a bad tempo run and I finished with 11.3 miles for the day. #runblr #fitblr #trailrunning #summerracingseason #xctraining #endaitens (at Lake Accotink Park) https://www.instagram.com/p/B1kR1OXnLwA/?igshid=xu5k4fn8ekff

#xcrunning #leelancersxc #lakeaccotinkpark #runblr #fitblr #trailrunning #summerracingseason #xctraining #endaitens

[cmjhawk86]

Not my best moment. Woke up in the middle of the night with my throat on fire. Awesome. #leelancersxc has Regionals on Wednesday and #richmondhalfmarathon2019 is now less than 2 weeks away for me. So I've been doubling and tripling up on my sleep today, doing no running, no consulting work, putting basically everything else on the back burner. But the dog still has to get his walk, so off we went to the park this afternoon, followed by a trip to @starbucks #oldtownfairfax for tea, not coffee, and @walgreens for some @zicam. Now back to bed so I can beat this thing quickly. #aintgotnotimeforthis #runblr #fitblr #fallrunning #usatfxcnationals #stupidcolds (at Daniels Run Park) https://www.instagram.com/p/B4dZmrFnEQG/?igshid=1ukmu4ptuy4zb

#leelancersxc #richmondhalfmarathon2019 #oldtownfairfax #aintgotnotimeforthis #runblr #fitblr #fallrunning #usatfxcnationals #stupidcolds

[cmjhawk86]

On the bus back to
@leehighschool_lancers with my #leelancersxc runners. We came out to @woodgrovehigh today to get some work in on the regionals course before Wednesday’s championship #xc meet. After one time jogging and walking to get familiar with it, we got down to business and knocked down some 800s on it. Yep, even coach. Great workout. 8 miles for the day, zero excuses to not know the course now. #weready #runblr #fitblr #hsxc #fallrunning #mastersxcrunner #xccoachlife #usatfxcnationals #richmondhalfmarathon2019 #richmondmarathon #athleticseasttc (at Woodgrove High School)
https://www.instagram.com/p/B4XswZgHrse/?igshid=1agaiunheot9w

#leelancersxc #xc #weready #tunblr #fitblr #hsxc #fallrunning #mastersxcrunner #xccoachlife #usatfxcnationals #richmondhalfmarathon2019 #richmondmarathon #athleticseasttc

[cmjhawk86]

Another post #leelancersxc practice workout and I had to get this one in before stormy conditions descended upon us. There's actually a tornado warning in effect for #fairfaxcounty tonight, so I knew I had to get to my business quickly. I also wanted to get my @nyrr virtual 5k badge for #nycmarathon2019 weekend. So after a 2-mile warmup on the track I did dynamic stretches then a #5k #temporun. Definitely not all out yet I was not that far off my race time at #glorydaysxc5k just a few weeks ago. Fitness is definitely improving! The school system isn't messing with this storm that's for sure. By the time I finished my cooldown all the lights in the school and the stadium were out and my car was the only one left in the lot. You do what you need to, to get in the work. #runblr #fitblr #fallrunning #usatfxcnationals #richmondhalfmarathon2019 #athleticseasttc #mastersxcrunner (at Robert E. Lee High School (Fairfax County, Virginia)) https://www.instagram.com/p/B4TV_YynrP4/?igshid=vlck4lv0rng5

#leelancersxc #fairfaxcounty #nycmarathon2019 #5k #temporun #glorydaysxc5k #runblr #fitblr #fallrunning #usatfxcnationals #richmondhalfmarathon2019 #athleticseasttc #mastersxcrunner

[cmjhawk86]

@leehighschool_lancers #leelancersxc mugging it up for the camera on our annual end of season team day. This was in between our afternoon #amazingrace event where they logged 7-8 miles but were having too much fun to notice, and our team dinner at the #franconiafirehouse. I have had more fun coaching this team than any other, they are such an incredible group, and the season actually isn’t over yet! Can’t wait for Districts next week! #xc #hsxc #xccoachlife#xccoach (at Robert E. Lee High School (Fairfax County, Virginia)) https://www.instagram.com/p/B32Mh1gHysO/?igshid=nzacjo115y34

#leelancersxc #amazingrace #franconiafirehouse #xc #hsxc #xccoachlife #xccoach

[cmjhawk86]

Great evening for a #trailrun at #lakeaccotinkpark after finishing up #leelancersxc practice at the school. I knew I would be done just as the sun was going down and was treated to a gorgeous sunset. Not a bad way to end a Monday. #runblr #fitblr #summerrunning #almostfall #trailrunning #xctraining #mastersxcrunner (at Lake Accotink Park) https://www.instagram.com/p/B2NY-0pgSRc/?igshid=1tck3qpgwb9zf

#trailrun #lakeaccotinkpark #leelancersxc #runblr #fitblr #summerrunning #almostfall #trailrunning #xctraining #mastersxcrunner

[cmjhawk86]

Evening skies have been pretty spectacular lately. Taken after finishing up my #steadystaterun workout tonight. I warmed up for 15 minutes then ran the #leelancersxc course at about 65% effort, which ended up being #5k in 24:33, or 7:51/mile. A little disappointed with that as my @mcmillanrunning #mcmillanrunteam workout plan today called for 7:23-7:43 range. Stamina is definitely an area where I need some work, but I should also note it was still 90° at 6pm when I did this workout. That had to be a factor on some level. And at least I did pick it up in the final mile. Overall the effort felt manageable. Cooled down slowly for another 17 minutes. 6.4 miles total for the night. #runblr #fitblr #fallrunning #feelslikesummer #usatfxcnationals #richmondhalfmarathon2019 (at Springfield, Virginia) https://www.instagram.com/p/B3IqfkqHq1R/?igshid=3cpfmf1z0mw2

#steadystaterun #leelancersxc #5k #mcmillanrunteam #runblr #fitblr #fallrunning #feelslikesummer #usatfxcnationals #richmondhalfmarathon2019

[cmjhawk86]

Evening skies have been pretty spectacular lately. Taken after finishing up my #steadystaterun workout tonight. I warmed up for 15 minutes then ran the #leelancersxc course at about 65% effort, which ended up being #5k in 24:33, or 7:51/mile. A little disappointed with that as my @mcmillanrunning #mcmillanrunteam workout plan today called for 7:23-7:43 range. Stamina is definitely an area where I need some work, but I should also note it was still 90° at 6pm when I did this workout. That had to be a factor on some level. And at least I did pick it up in the final mile. Overall the effort felt manageable. Cooled down slowly for another 17 minutes. 6.4 miles total for the night. #runblr #fitblr #fallrunning #feelslikesummer #usatfxcnationals #richmondhalfmarathon2019 (at Springfield, Virginia) https://www.instagram.com/p/B3IqfkqHq1R/?igshid=3cpfmf1z0mw2

#steadystaterun #leelancersxc #5k #mcmillanrunteam #runblr #fitblr #fallrunning #feelslikesummer #usatfxcnationals #richmondhalfmarathon2019

[cmjhawk86]

#muchlatergram from #leelancersxc earlier this week in the JV Districts meet. The boys only had 4 and didn’t score as a team but the girls managed a 4th place finish. Lots of new #5k PRs were had. Next up - District Championship meet on 10/24! #xc #hsxc #xccoach #xccoachlife #coachlife (at Franconia Park) https://www.instagram.com/p/B32Lrf0n_ac/?igshid=2tuxznjn3asv

#muchlatergram #leelancersxc #5k #xc #hsxc #xccoach #xccoachlife #coachlife

[cmjhawk86]

I decided to jump into a trail race this morning and I guess I had a decent day, if a 2nd place OA finish is any indication. The course was way short of 10k though, coming up as only 5.4 miles I know I was being very careful not to cut the course, too. It’s all good though, I got the workout and #trailrunning time that I needed as I prepare for #usatfxcnationals in December. The overall placement is a nice bonus. Great to see @runnrrgal out there today and catch up with her afterwards, too. Now time for this #mastersxcrunner to switch to #xccoach for the rest of today. My #leelancersxc runners are at #dcxc this afternoon and we’ve got some plans. #runblr #fitblr #fallrunning #xccoachlife #athleticseasttc (at Mason District Park)
https://www.instagram.com/p/B29ciHCnPW_/?igshid=yg4x20oycyh2

#trailrunning #usatfxcnationals #mastersxcrunner #xccoach #leelancersxc #dcxc #runblr #fitblr #fallrunning #xccoachlife #athleticseasttc