#masterstrackathlete

[cmjhawk86]

It was a very tough day at the races today. Actually I only ran one event, the 3000 meter at masters east regionals. I knew I wasn’t ready for optimal performance after running long yesterday and that in many ways this would be a workout more than a race. But I still thought I would do better than 15:07 for 3k. That’s barely under 8 minute miles. NGL, I’m pretty embarrassed by that. And I know I’m in better shape than that.

I’m trying not to beat myself up about it too much, but I guess tomorrow is another day. No running tomorrow, but I’ll get some cycling miles in for sure. No time for a pity party, just get back in the lab.

[cmjhawk86]

I got my long run done day, first time in a month I’ve been able to do that. I started out today feeling a little flat but I eventually found my groove and cruised over the rolling hills of my neighborhood. And afterwards I got to play with my new compression boots. All I can say is, wow, what a game-changer. My legs felt so much better afterwards. After the run I did a few striders in my racing flats, the Saucony Endorphin Pros. I’ll be running the 3000 tomorrow at USATF Masters East Regionals in Maryland. I have no expectations, especially the day after a long run. I have track spikes but haven’t worn them in over a year so going with flats is a safer choice right now. I may give away a few seconds but I’d rather just get a benchmark and stay healthy. It’s been a while since I have raced on the track in even semi-decent shape, so I’m looking forward to seeing how this works out.

[cmjhawk86]

Quick check-in because accountability matters.

It's been a tough week to get workouts in because my job is absolutely bonkers right now, track coaching season is at peak intensity. AND the weather outside has been terrible - very cold for us (by Virginia standards) and worse, windy. It's the wind that really makes winter running outside suck. So far I have logged a grand total of 7 miles. Today I plan to cycle on the trainer. Noticing most of my runner friends in this area are having to cut back training ambitions this week as well, so at least it's not just me being a wimp.

Nonetheless, I am racing this weekend indoors in the 3000 meter at USATF East Regionals in Maryland. I signed up for it last minute a few days ago. I'm not optimally trained or sharp for it, but it's a chance to put down a benchmark right before I start training for Cherry Blossom Ten Miler in April (assuming I am successful in the lottery).

So this weekend’s “race” is really just a glorified time trial, plus I'll get a FAT time that can serve as a mark for nationals this summer. So why not…

[cmjhawk86]

“No such thing as bad weather just soft people,” said Nike founder Bill Bowerman once upon a time. I was not feeling it today with rain falling on a chilly (for late May) day. But I kicked my soft ass out the door and knocked out 5.3 miles. I even made it a fartlek workout by doing “telephone pole” pickups - 4 sets of 1-2-3 poles. I was so glad I did that even though it poured for the whole run.

[cmjhawk86]

Today’s workout was focused on sprints and I mean training the way an actual sprinter does. I came to the conclusion a few months ago that I really needed to redevelop speed which I have lost in the past years. And that means training like a sprinter.

At my age, it’s never all coming back, I know that, but I’ve lost more ground that can be attributed to just aging. So I’m getting after it. I headed to the track today and did a long warmup jog of 25 minutes, then did some skips and dribbles for a few minutes before spiking up. I bought these adidas Sprintstar spikes a few months ago but hadn’t gotten to use them until today. I went through 6 x 50m (yeah, sprinter volume is not distance runner volume) at full effort.

It was tough, but in a different way. My cardiovascular system was never challenged but my legs definitely felt the effects of a max effort, even though the 300m of sprinting I did were a mere fraction of 4+ miles I ran. I plan to continue working this over the summer and then maybe I’ll be able to pivot back to some solid XC and 10K racing this fall.

[cmjhawk86]

Today’s workout was powered by #supercoffee enhanced #nacraftbeer from @athleticbrewing. Pretty good stuff. Then it was time to get outside for 10-10-5-5 minute #tempointervals in some dismal weather conditions. Luckily I dressed well for the weather and was comfortable for the whole distance. 3 weeks until @cucb #cherryblossomtenmiler. I still have some work to do but the progress is there. #mastersrunner #masterstriathlete #masterstrackathlete #mastersxcrunner #mastersroadrunner #runva #tracktraining #xctraining #neverstopstriving #justkeepgoing #zensah #zensahambassador #teamzensah #withoutlimitz #sauconyendorphinspeed (at Mantua, Virginia) https://www.instagram.com/p/CptOSBGO_Uo/?igshid=NGJjMDIxMWI=

[cmjhawk86]

Great day to be outside with #springrunning conditions. I made another step up in distance today, going for 4 miles. That’s the longest I’ve run in almost 10 months! I kept it all easy today and just let my body find the run. That may be why my last mile was my fastest and that was a mostly uphill mile, too. My @zensah compression socks and my favorite trainers, the @altrarunning Torin, made sure it was a nice smooth ride as well. Afterwards I strength trained and I now feel like I got it all In today for sure. #mastersrunner #masterstriathlete #masterstrackathlete #mastersxcrunner #mastersroadrunner #runva #tracktraining #xctraining #neverstopstriving #justkeepgoing #altratorin #zensah #zensahambassador #teamzensah #withoutlimitz (at Mantua, Virginia) https://www.instagram.com/p/CanRDLJp_e5/?utm_medium=tumblr

[cmjhawk86]

Time for another #miletimetrial to assess progress. About a month ago I clocked a 6:16. Since then I've done #chivirtualtri plus two #5k races. Then I hit a fitness wall about a week or so ago. All my performance stats went to crap and my Garmin was giving me the dreaded "Unproductive" indicator every day. When I see that on the watch for one day, no big deal, but when I see it every day for a week, yeah something is out of whack. I finally decided to take the past weekend off and now I'm building back. But I'm clearly not all the way back. Thanks weird thing is, today's 6:30 was evenly paced the whole way, and I always felt like there was another gear there...but I just couldn't get to it. Then when I finished I was only modestly winded. I recovered quickly after it too, then worked some bleachers and cooled down, barely beating the big storm that rolled in. Anyway, a few years ago when I trained hard for the mile and got down to a 5:32, I collapsed on the turf when I finished with my lungs and legs on fire. Oh well, all I can do is #keepshowingup and #puttinginthework. I have to believe that breakthrough will come at some point. #runblr #fitblr #fallrunning #trackworkout #timetrial #masterstrackathlete #xctraining #mastersxcrunner (at Wilbert Tucker Woodson High School) https://www.instagram.com/p/CFvehMOHgrR/?igshid=1d5n6087wcx5l