#nafhalf2018

[cmjhawk86]

There comes a point when #marathontraining gets hard. And tonight I hit that point. I was on the treadmill for this one due to all the rain, plus it was now evening and dark with more rain expected. I started at a very easy effort, around 9:45/mile, and added 0.1 mph every mile. By the time I hit 12 I was under 8:00 pace and then I went for the “fast finish” to 13.1 “crossing the line” at 7:24/mile. The rest of this run then became a cooldown. But I still managed to negative split the run by about 3 minutes even with the long cooldown. My legs will be sore tomorrow for sure. #richmondmarathon2018 #longrun #treadmillworkout #nafhalf2018 #runblr #fitblr #lifetimerun #ltemployee #mcmillanrunning #mcmillanrunteam (at Life Time Athletic - Fairfax) https://www.instagram.com/p/BniBkbQF-YE/?utm_source=ig_tumblr_share&igshid=1pxu00zmk6dgn

[cmjhawk86]

@nafhalf results from today, about what I expected given this was really just a training run and not a race for me. I didn't execute the way I planned. Went out too fast and paid for it in final couple of miles. Had I been more disciplined I might have ended up a little faster and snuck onto the AG podium - something that was explicitly not a goal today. It wasn't even until I got home and checked results that I even knew I had come that close. No rain, just stifling humidity again. Fall and dryer conditions are coming, though. Maybe. #runblr #fitblr #marathontraining #nafhalf2018 #richmondmarathon2018 #stillsohumid #summerrunning #fallracingseason #marathonpace https://www.instagram.com/p/Bnyvb2mF5so/?utm_source=ig_tumblr_share&igshid=bgs3qpkocfak

[cmjhawk86]

Tough day for #marathonpace running but got it done. Warmed up for the first 25% then ran the middle 50% at least at MP effort, maybe not quite pace. The dewpoint was 76° and I did what I could. Average pace was about 7:55/mile. By the time I hit 5.2 miles or so I was ready to cool down, as if that was possible. I was soaked and the sun was starting to beat down. Best thing about running at the beach - when you finish, just walk right into the ocean. Yes. That is a proper cooldown. #summerrunning #stoneharbornj #marathontraining #richmondmarathon2018 #nafhalf2018 #jerseyshorevacation (at Stone Harbor, New Jersey) https://www.instagram.com/p/BnRNas3F-cC/?utm_source=ig_tumblr_share&igshid=n8z4cm6rxorj

[cmjhawk86]

Another hot humid day in Northern VA but the show must go on. My #leelancersxc runners were here to practice today, working #hillrepeats. I ran the 5k warmup before the repeats with them. Then after the workout, since I had driven myself to the park while my assistant coach @mfousee rode the bus with the kids, I decided to just go ahead and do my planned workout here. I had 6 x 800 on tap so I just did them on the trail. I knew I wouldn’t hit track splits here but the effort was there and I think it was good to challenge myself here for a change. All told 8.8 miles on the day. Not bad for a day with 100° heat index. #runblr #fitblr #crosscountryrunning #trailrunning #xc #xccoach #coachlife #mcmillanrunning #mcmillanrunteam #burkelakepark #fairfaxcounty #marathontraining #summerrunning #richmondmarathon2018 #nafhalf2018 (at Burke Lake Park) https://www.instagram.com/p/BnH2ZkEFAoF/?utm_source=ig_tumblr_share&igshid=1ury88jr0vres

[cmjhawk86]

Tools of the trade for today's #longrun. Tried @sqwincher for today's hydration solution and it was amazing. 12 miles, felt strong all the way. The high potassium content really helps on a humid day like today. Afterwards, what we at @lifetime.run of Fairfax like to call the "shaky plate." 6 minutes in this knocks out lots of lactic acid and keeps you fresh for the next run. Really pleased with how things turned out today. First 6 easy, next 3 included some 30-60 second surges, then a couple easy miles before finishing fast in mile 12. Fitness and confidence are definitely on the rise. #lifetimerun #ltemployee #marathontraining #summerrunning #richmondmarathon2018 #nafhalf2018 #runblr #fitblr #mcmillanrunning #mcmillanrunteam (at Mantua, Virginia) https://www.instagram.com/p/Bm5-aUrl5Bd/?utm_source=ig_tumblr_share&igshid=bnaen9ajjn5o

[cmjhawk86]

After a work-induced layoff it was great to get back out there for a #longrun this morning, despite the ever-present humidity. The temperature, at least, was not scorching and that helped. But I was still soaked from head to toe when I finished. Cruised comfortably for 7 miles, then picked it up a little for the last 3. I couldn't go as fast as hoped in the last mile thanks to the big hill on Pickett. But I'm pleased that the run went well. Long runs were my trouble spot in the previous marathon cycle, so doing them better this time is a priority. Planning to do some more long miles tomorrow at #burkelakepark with the @runpacers Fairfax group. #lifetimerun #ltemployee #marathontraining #summerrunning #mcmillanrunning #mcmillanrunteam #richmondmarathon2018 #nafhalf #nafhalf2018 (at Life Time Athletic - Fairfax) https://www.instagram.com/p/BmotNAZlvpF/?utm_source=ig_tumblr_share&igshid=174x2kutv9d08

[cmjhawk86]

It's a rare time when I go running in this ugly hot pink #growlerrelay shirt. But it was another night time run and I needed to be seen. Hard to be missed in this. Easy one tonight, recovering from yesterday's #intervals workout and saving up for tomorrow's #longrun. #easyrun #summerrunning #marathontraining #richmondmarathon2018 #nafhalf2018 #runblr #fitblr #mcmillanrunning #mcmillanrunteam (at Mantua, Virginia) https://www.instagram.com/p/BnKfq29leOO/?utm_source=ig_tumblr_share&igshid=j03ko42z4mzh

[cmjhawk86]

Challenging #longrun in intense humidity today. By the time I finished the 12.5 miles all my clothes were soaked, even my socks. I think everyone here is ready for this to break. Today's route featured a massive long hill near the #nationalzoo and #nationalcathedral, which was getting ready for Senator McCain's funeral. I saw the funeral motorcade later on Rock Creek Parkway. The run was a tough one for sure, due to the weather conditions and my pre-run fuel running out with a mile to go. Time to add a @clifbar to my bowl of instant oatmeal as these runs get longer. #summerrunning #marathontraining #dcroadrunners #runblr #fitblr #richmondmarathon2018 #nafhalf2018 #mcmillanrunning #mcmillanrunteam (at Iwo Jima Monument) https://www.instagram.com/p/BnMJfOolW-H/?utm_source=ig_tumblr_share&igshid=12yzov7g1fzkq