#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

[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

[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

[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

[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

[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

[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

[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