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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
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
@leehighschool_lancers #leelancersxc mugging it up for the camera on our annual end of season team day. This was in between our afternoon #amazingrace event where they logged 7-8 miles but were having too much fun to notice, and our team dinner at the #franconiafirehouse. I have had more fun coaching this team than any other, they are such an incredible group, and the season actually isn’t over yet! Can’t wait for Districts next week! #xc #hsxc #xccoachlife#xccoach (at Robert E. Lee High School (Fairfax County, Virginia)) https://www.instagram.com/p/B32Mh1gHysO/?igshid=nzacjo115y34
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!
Back from the deep today! After a crazy work week kept my running on the sidelines, it felt so good to get on the trails this morning with @runpacers, @arlingtonroadrunnersclub and @ragnarrelay at #burkelakepark. It was a big toxic flush for all the stress that had built up. After one loop of the lake I broke off to run the HS #xc course. My #leelancersxc runners are starting preseason training and it was time to refamiliarize myself with this course. September will be here before you know it! #runblr #fitblr #trailrunning #masterstrackathlete #summerracingseason #xccoachlife #ijustloverunning (at Burke Lake Park) https://www.instagram.com/p/Byxv1evHCAx/?igshid=1rzgmyz77lffn
Recovery day after speed yesterday. I took a tour of the XC course ahead of our first JV meet next week and it was a) muddy and b) overgrown with weeds on the trail hill. Oh well, we have 5 days to sort it out. Hopefully whatever we get from Irma doesn't drown the rest of the course! But it might...
