#fallracingseason

[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

[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

[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

[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

[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

[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

[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

[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