#usatfxcnationals

[cmjhawk86]

Great day to get outside and do some #trailrunning at #burkelakepark. The last time I was here my @athletics_east_masters_tc teammates and I were doing a @runwashington photoshoot leading up to @usatfclubxc #usatfxcnationals. Seems like so long ago. It's a new cycle now and time to get back to work. Today was a slow #recoveryrun day so it was nice to enjoy the surroundings and just trust the process for 5 miles. #runblr #fitblr #winterrunning #10ktraining #rocknrollarizona #momumentave10k #cherryblossomtenmiler #springracingseason #altralonepeak #optoutside (at Burke Lake Park) https://www.instagram.com/p/B7HKuFJn7yS/?igshid=1dg06vkalomxt

#trailrunning #burkelakepark #usatfxcnationals #recoveryrun #runblr #fitblr #winterrunning #10ktraining #rocknrollarizona #momumentave10k #cherryblossomtenmiler #springracingseason #altralonepeak #optoutside

[boisebetties]

#tbt to #USATFXC club nationals. Only one Bettie will make the trek to Florida for this weekend’s XC race, but we’re sending all our Bettie love and runHappy Brooks vibes to @srbarbwire ! 👊 . . . @brooksrunning @brookswomen @usatf #runhappy #usatfxcnationals #bettieup https://www.instagram.com/p/BtUwS_Bgg3C/?utm_source=ig_tumblr_share&igshid=bfyems1dy7sq

#tbt #usatfxc #runhappy #usatfxcnationals #bettieup

[cmjhawk86]

Slogging through the #lehighvalley mud about midway through #usatfxcnationals this past weekend. The course conditions weren't the worst I've seen. That title still belongs to the @ragnarrelay Appalachia trail debacle in West Virginia that I ran about 4 years ago. I fared a lot better here, suffice to say. That said, it was really hard and I'm still in recovery mode. In a couple of weeks, I'll start gearing up for #springracingseason, which will build up to @sportsbackers #monumentave10k and @cucb #cherryblossomtenmiler on 3/28 and 4/5. After all the mud and hills, some flat fast road running will be a refreshing change. #runblr #fitblr #postracerecovery #mastersxcrunner (at Lehigh University Goodman Campus) https://www.instagram.com/p/B6KGqXdHHmm/?igshid=7dk9c3jbeei

#lehighvalley #usatfxcnationals #springracingseason #monumentave10k #cherryblossomtenmiler #runblr #fitblr #postracerecovery #mastersxcrunner

[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]

I did #hillrepeats on THAT hill today. #henryhill at @manassasnps is a tough one all right. But I needed to work a big one as part of my final preparation for #usatfxcnationals in 10 days' time. 6 x 400 repeats on an average 6.5% grade. That's steep enough but factor in the rugged terrain and it's a real workout. In a heavier phase of training I would have gone for 8-10 reps but not in taper time! I did enough I think to get the hill primer I need for Lehigh's challenging course and that's good enough. #runblr #fitblr #fallrunning #trailrunning #manassasbattlefield #mastersxcrunner (at Manassas National Battlefield Park) https://www.instagram.com/p/B5qo2jinChe/?igshid=1q0o4d7j2bouw

#hillrepeats #henryhill #usatfxcnationals #runblr #fitblr #fallrunning #trailrunning #manassasbattlefield #mastersxcrunner

[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]

#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

[cmjhawk86]

It must be #finaltaperweek before #usatfxcnationals because here is the chilly rain, right on schedule. 4 easy miles today, with 6 x 100 striders to finish up. As for the conditions, they weren’t so bad after the 400 meters. It was a good day to practice mental toughness. That’s something I’m known for when the weather gets nasty. If the current forecast for #lehighvalleypa plays out, I will be ready. #runblr #fitblr #fallrunning #mastersxcrunner #10k #athleticseastmasterstc #bringit #mcmillanrunteam (at Mantua, Virginia) https://www.instagram.com/p/B53DI1lHA-v/?igshid=ld9wbdhg4cli

#finaltaperweek #usatfxcnationals #lehighvalleypa #runblr #fitblr #fallrunning #mastersxcrunner #10k #athleticseastmasterstc #bringit #mcmillanrunteam

[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]

One sure sign that winter is coming: I start recording rides to nowhere. It was a #crosstraining day so I headed over to the club for a #diyspin session as there were no classes scheduled this evening - I actually did 48.5 minutes and about 14 miles (didn’t record the warmup distance). I followed that up with a slow 10-minute mile #treadmill jog for the #brickworkout. #fall2019 is getting kicked out the door hard by an angry uppity #winter2019 it seems. Winters in #northernvirginia are usually on the mild side but long range forecasts this year suggest otherwise. Oh boy. 😞#runblr #fitblr #spinning #bikeblr #fallracingseason #lifetimefairfax #usatfxcnationals (at Life Time Athletic - Fairfax) https://www.instagram.com/p/B4ykx1Nnm0S/?igshid=1lg2diafvhmdy

#crosstraining #diyspin #treadmill #brickworkout #fall2019 #winter2019 #northernvirginia #runblr #fitblr #spinning #bikeblr #fallracingseason #lifetimefairfax #usatfxcnationals

[cmjhawk86]

Got in some #longrun miles this evening as the sun went down. I think finally I am starting to feel normal again after being hit with a sinus infection at the beginning of the month. I followed the @mcmillanrunning guidance on coming back gradually and it seems to have worked. Tonight, I went at an easy cruising effort (mid-8s) for 7 miles then dropped it under 8 for the final 2 miles (7:55, 7:43). And I got to rock my @dogfishhead headband. Now I need to dial in for Saturday’s race, #freezeyourgizzard5k in Leesburg. The weather doesn’t look great for that morning - cold and rainy - but my conditioning is there. 3 weeks to go until #usatfxcnationals! #runblr #fitblr #fallrunning #fallracingseason #mastersxcrunner #mcmillanrunteam (at Mantua, Virginia) https://www.instagram.com/p/B5JRjTmnveR/?igshid=lq9ji09uu6g8

#longrun #freezeyourgizzard5k #usatfxcnationals #runblr #fitblr #fallrunning #fallracingseason #mastersxcrunner #mcmillanrunteam