#mcmillanrunning

[cmjhawk86]

Time for me to lock in on #rocknrollarizona10k in the morning. I’m all set with my @athletics_east_masters_tc @asics singlet, @2xu_northamerica shorts, @underarmour headband, @balega_international socks, and @altrarunning flats (The One). I’m in a positive mindset, feeling really good vibes for this one. Can’t wait for that gun to go off. #runblr #fitblr #mastersroadracer #masterstrackathlete #notolderstronger #athleticseastmasterstc #mcmillanrunteam #mcmillanrunning (at Tempe, Arizona) https://www.instagram.com/p/B7fBWsTnqJK/?igshid=13kzfw3nljiqg

[breakoutrunning]

This article takes the old hackneyed “Did You Win?” and turns it into something you can actually use. Now let’s rack up some Ws!

[cmjhawk86]

Surprisingly chilly day for 46°, thanks to a strong wind that made it feel like 36°. But I had good gear so no worries. I had a #steadystaterun on tap today - 30 minutes. I was looking for 7:40 pace and ended up more like 7:50. It’s always hard to gauge pace in my hilly neighborhood. I had thought about running down to the track for my warmup and doing the SS there on a flat surface. Maybe I should have. But it’s all done now either way. And I run a negative split even though the elevation gain in the second half is higher. I’ll count it as good work done. #runblr #fitblr #springracingseason #mcmillanrunning #monumentave10k #cherryblossomtenmiler #winterrunning #endaitens #adidasrunning #2xurunning (at Mantua, Virginia) https://www.instagram.com/p/B74Kj1wHq39/?igshid=19hq3g1xlxdvv

[cmjhawk86]

As I tell the runners I coach, if you’re not sleeping, you’re not training! Get your 💤 s people! #runblr #fitblr #mcmillanrunning #lifetimerun #runcoaching https://www.instagram.com/p/B3YcG3sHVoe/?igshid=17rxi6y1xg2et

[cmjhawk86]

30 minute steady state TM 🌧🌧 - Chris Johnston's 7.1 mi run

15 warmup, 30 progressing from 7:45/mile to 7:15 pace, 15 cooldown. No Garmin stats because upload failed.

I had to take it inside to Life Time today because of the downpour, something we actually needed after a very dry fall so far. But it was cold and rainy, and I was looking at being out there later for an XC meet, plus today’s workout was easy to adapt to the treadmill. It was an easy call, really.

I warmed up for 15 minutes at a very easy effort then got into steady state mode for a 30-minute segment. I made it a little more interesting by bumping up the speed every quarter (7:30). So after starting at 7:47/mile, I worked my way down to 7:30, then with 2 minutes to go, I tricked it up a couple of more times for the fast finish. By then I was ready for a long cooldown of 15 minutes. But I wasn’t done yet. My McMillan Prehab work was yet to be done. Got that in and then it was time to shower and scamper off to the meet.

The meet went well; it was our conference’s JV championship meet and the girls managed 4th despite having just barely enough (5) to field a team. The boys only had 4 and didn’t score but 3 of them ran PRs so it was a good day for them as well. The big kahuna of the season, the conference championship, is next week. We’re going all in. Qualify for regionals or bust. Bring it on!

[cmjhawk86]

#puttinginwork in the basement tonight thanks to flash thunderstorms outside. My plan called for an easy 30-45 minutes but once I got going it turned into a 5-mile #progressionrun - 9:40, 9:03, 8:23, 8:03, 7:43. That felt good and made up for the fact I couldn't do a #fastfinish on Saturday due to the heat. #runblr #fitblr #summerrunning #5ktraining #masterstrackathlete #mastersxc #summerrunning #treadmillrunning #mcmillanrunning #mcmillanrunteam (at Mantua, Virginia) https://www.instagram.com/p/B0Pl5GWnY1E/?igshid=idcexf9tl9mb

[cmjhawk86]

I love these long summer nights, great for banging out a hard workout at the track. I did 20-20-20 tonight, a warmup and cooldown sandwiching a 20 minute #steadystaterun. I wasn’t sure what pace I could hold on the steady state but I hoped it would be better than 7:45, and it ended up being 7:37/mile. So I’m pleased with that. But my legs are going to be sore tomorrow! #runblr #fitblr #masterstrackathlete #5ktraining #summerracingseason #noshirtrunning #summerisforspeed #runpacers #mcmillanrunning #foreveryrun #lifetimerun (at Wilbert Tucker Woodson High School) https://www.instagram.com/p/By6XlA4HPMe/?igshid=1xl70n58p4ztu

[cmjhawk86]

Solid 7 miler in the books today, even though I overdressed a bit. I don’t regret the tights, because the extra compression is helping my hip. But the jacket on top was definitely overkill. I ran at easy effort (50%, ~8:30/mile) for 6, then stepped up to 70% for a 7:49 mile before jogging the short cooldown back to the house. I’m ramping back up carefully after the recent injury setback but I think next week I can transition back to my usual training routine. I will have two weeks to put some solid work in before the taper week to @cucb #cherryblossomtenmiler hits. 3 weeks to race day from today. Lastly, I gave the @endasportswear Iten its first real test today. A very nice shoe, super responsive! A welcome addition to the rotation. #runblr #fitblr #winterrunning #springracingseason #northfacedctrailhalf #masterstrackathlete #endaiten #mcmillanrunning #mcmillanrunteam (at Mantua, Virginia) https://www.instagram.com/p/BvH65i1hL29/?utm_source=ig_tumblr_share&igshid=fzdsgqkg1bcb