#mastersroadrunner

[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]

Had to get my work in before Day 2 of the Districts meet. I got to the GMU fieldhouse early and then headed out for a loop of campus, then afterwards it was drill time. It was nice to do the drills on the natural grass field of the stadium. After a busy week, I am grateful to have been able to squeeze in the miles. I’ve got a little more work on tap tomorrow at an all comers meet, just a little tuneup work before #rocknrolllasvegas10k in a few weeks. #mastersrunner #masterstriathlete #masterstrackathlete #mastersxcrunner #mastersroadrunner #runva #tracktraining #xctraining #neverstopstriving #justkeepgoing #zensah #zensahambassador #teamzensah #withoutlimitz #winterrunning (at George Mason University) https://www.instagram.com/p/CoQogRJu4YQ/?igshid=NGJjMDIxMWI=

[cmjhawk86]

Guess I just can’t resist a good #runningshoe deal even when I don’t desperately need them. But @amazon put last year’s version of the @asicsrunning #magicspeed on 45% discount so I had to do it. This is basically a carbon plated shoe without the hefty supershoe price tag, baby sibling to the much pricier #metaspeed. If I was still doing marathons, I’d give the Metaspeed a hard look but think the Magic Speed will meet my needs well. Wore them around while I was working and didn’t even notice them. Sounds weird to say that given the bright orange color. I’ll give them a real test this Sunday at a low key meet at #thomasjeffersoncommunitycenter. I’m excited to rev them up. Also, after work tonight, I was onto the treadmill for 75 minutes (not in the Magic Speed though). So my weekly #longrun is done. #mastersrunner #masterstriathlete #masterstrackathlete #mastersxcrunner #mastersroadrunner #runva #tracktraining #xctraining #neverstopstriving #justkeepgoing #zensah #zensahambassador #teamzensah #withoutlimitz #runningshoes #treadmillrunning #winterrunning (at Mantua, Virginia) https://www.instagram.com/p/CoL3qmwtXtI/?igshid=NGJjMDIxMWI=

[cmjhawk86]

#coachlife sometimes means fitting in your own runs when you can. And that was me today. We had a morning meet indoors at #thomasjeffersoncommunitycenter so I was busy coaching all morning and helping to run the #highjump. Then after I walked back to my car afterwards I decided there was no time like the present to get my miles in. I logged 5 miles in chilly snow flurry conditions then finished up with drills and striders. I’m planning to take my first dip back into real track racing of my own tomorrow at an all comers meet. I have zero expectations after a 3-year absence from the track, it will just be to get reacclimated and get some work in. Hopefully I can run the #milerun, #800meters, and #3000meters. No #longjump planned for tomorrow but I may try it a month or so from now. #mastersrunner #masterstriathlete #masterstrackathlete #mastersxcrunner #mastersroadrunner #runva #tracktraining #xctraining #neverstopstriving #justkeepgoing #zensah #zensahambassador #teamzensah #withoutlimitz (at Arlington, Virginia) https://www.instagram.com/p/CnaHc81ukC7/?igshid=NGJjMDIxMWI=

[cmjhawk86]

Busy day at the #ovaloffice today. Actually only one mile of this session on the track but I was at the #woodsonhs stadium and side fields the whole time. I started with a 30 minute #easyrun on grass. After finishing that up I switched from @altrarunning Lone Peaks to @endasportswear Itens and it was time to up the tempo. I did some drills and then the plyo set shown in the second picture before moving over the #longjump runway to work on my takeoffs. Last time I did this I just worked on hitting the board with my plant foot (left), and today I added on throwing in a little bound at the takeoff point. I did about 6 of those and that felt like enough for today, so I wrapped up with a mile cooldown on the track some mobility work from the @recoverathletics app. All told that was more than 90 minutes of training. I haven’t decided whether to give the long jump a go next week at the all-comers meet I plan to run. On one hand I don’t feel quite ready to put it all together and jump yet. On the other hand, it will be diversion from the anxious boredom of waiting around for the #mile or #800meters while they run 60 heats of kids dashes and 200s. Meet time decision I guess. #mastersrunner #masterstriathlete #masterstrackathlete #mastersxcrunner #mastersroadrunner #runva #tracktraining #xctraining #neverstopstriving #justkeepgoing #zensah #zensahambassador #teamzensah #withoutlimitz (at Woodson High School) https://www.instagram.com/p/CnISsrQOsW1/?igshid=NGJjMDIxMWI=

[cmjhawk86]

Not a bad way to kick off 2023. I hadn’t done trail miles in a while so I headed over to Burke Lake Park. I should not have been surprised by how crowded the park was, considering it was 63° on New Year’s Day. It was busy, though, all the way around the lake loop. By the time I completed a loop and switched over to the high school cross country course, the sun was going down, crowds were thinning and the temperature was dropping. I called it good for the day once I hit 6 miles and did some drills. By the time I left it was dark and the park gates looked about to close. It’s been a productive week-plus off of work for me. That will all end on Tuesday and I’m expecting it to be quite busy; I’ll be taking the lead role back on a proposal I handed off while I was out, and I’ve got to be at track practice Tuesday as well. In other words, it will be right back into the old grind. But one more day off first.

[cmjhawk86]

Nothing like a slightly warmer day in late December. Perfect conditions for being at the #ovaloffice. I did a 20 minute #steadystaterun today and was really happy with how it turned out. I was faster than the #mcmillanrunteam target pace range but it felt comfortable which means I am in a good place on fitness right now, definitely improving. I wore my new @asicsrunning #noosatri13 shoes and I have to say these shoes felt amazing. I just floated along and never once thought about the fact I was wearing brand new shoes. After I was all done I headed over to the #longjump runway to work on my steps. I am hoping to do the LJ sometime this track season and the first piece of making sure you get your steps down. Happy to say on this last attempt I got it right (actually I did on the one before it, too). It took about 6 attempts overall. I guess these also worked well as #striders. Overall I am really pleased with a good afternoon of work put in. #mastersrunner #masterstriathlete #masterstrackathlete #mastersxcrunner #mastersroadrunner #runva #tracktraining #xctraining #neverstopstriving #justkeepgoing #zensah #zensahambassador #teamzensah #withoutlimitz #buildingspeedandpower #indoortracktraining (at Wilbert Tucker Woodson High School) https://www.instagram.com/p/CmxHVv4OLLJ/?igshid=NGJjMDIxMWI=

[cmjhawk86]

I am Chris and I am a #runningshoeaddict. Here’s my current race day collection. Clockwise from the top: 1️⃣ @skechers King Ches #xc flats 2️⃣ @saucony #endorphinpro 3️⃣ @asicsrunning #noosatri 4️⃣ @atreyu #basemodel And that doesn’t even include the trainers I have that get the call on hard workout days, that are also “light enough to race in.” I probably need help. 🤣 #mastersrunner #masterstriathlete #masterstrackathlete #mastersxcrunner #mastersroadrunner #runva #tracktraining #xctraining #neverstopstriving #justkeepgoing #zensah #zensahambassador #teamzensah #withoutlimitz (at Mantua, Virginia) https://www.instagram.com/p/CmQEN5PrHpg/?igshid=NGJjMDIxMWI=

[cmjhawk86]

Sundays have been work days lately when it comes to training and today’s session was a doozy. I call this one “Surges” because the key focus is on changing paces quickly but smoothly. Set 1: 3 x 2 minutes - 60% effort for 30 seconds, 70% for 30 seconds, 80% for 30 seconds, 60% for 30 seconds (2 minute recovery jog between reps) Set 2: 3 x 2 minutes - 80%, 60%, 70%, 80% (2 minute recovery jogs) Set 3: 3 x 2 minutes - 70%, 80%, 70%, 90% (2 minute recovery jogs) That last set especially was brutal. I did this one on the grass at #woodsonhighschool rather than the track which made it even more challenging. I love this as training for either #trackandfield or #xc so I’ll be doing this on again. #mastersrunner #masterstriathlete #masterstrackathlete #mastersxcrunner #mastersroadrunner #runva #tracktraining #xctraining #neverstopstriving #justkeepgoing #zensah #zensahambassador #teamzensah #withoutlimitz #xctraining #xcintervals #grassrunning (at Woodson High School) https://www.instagram.com/p/ClwtcgOuHiX/?igshid=NGJjMDIxMWI=

[cmjhawk86]

6 miles for lunch today. We’ve got a cold snap coming in but I found myself stripping off layers a few miles into this one. I felt good trotting along at a nice #easyrun pace, then tacked on some #runningformdrills, bounds and striders to finish up. Not a bad Thursday or any other day for that matter. Really after reconstructive surgery, and now less than a month from turning 59, I am grateful for any chance to be out there running. #mastersrunner #masterstriathlete #masterstrackathlete #mastersxcrunner #mastersroadrunner #runva #tracktraining #xctraining #neverstopstriving #justkeepgoing #zensah #zensahambassador #teamzensah #withoutlimitz (at Mantua, Virginia) https://www.instagram.com/p/ClpZvoYNH4H/?igshid=NGJjMDIxMWI=

[cmjhawk86]

Been thinking about this #njtriathlon for a while, a few years really, but I finally committed to it. It’s not until July, but it will be a motivator to keep me biking and swimming throughout the winter (running, yeah, that won’t be an issue). I’m into the shorter events so it will be the #sprinttriathlon for me. And it will be in the area where I grew up, #mercercountynj. Maybe I can get a few old pals out there to cheer me on? #njtriathlon #mastersrunner #masterstriathlete #masterstrackathlete #mastersxcrunner #mastersroadrunner #runva #tracktraining #xctraining #neverstopstriving #justkeepgoing #zensah #zensahambassador #teamzensah #withoutlimitz https://www.instagram.com/p/Clkitz_tttK/?igshid=NGJjMDIxMWI=

[cmjhawk86]

#hellyeah I just my longest #longrun in over 2 years, and I established that I will be able to finish @cucb #cherryblossomtenmiler in 3 weeks’ time. Next weekend I’ll run 12 just to put icing on the cake. And it was miserable night to be outside running, too, cold and rainy. So I got some #mentaltoughness points as well. #masters runner #masterstriathlete #masterstrackathlete #mastersxcrunner #mastersroadrunner #runva #tracktraining #xctraining #neverstopstriving #justkeepgoing #zensah #zensahambassador #teamzensah #withoutlimitz #altratorin (at Mantua, Virginia) https://www.instagram.com/p/CpoNLg-O2kt/?igshid=NGJjMDIxMWI=

[cmjhawk86]

#satırday #photodump from #rocknrolllasvegas. My teammates and I did a morning #shakeout jog and a couple of #striders and then it was off to breakfast at #eggsandilasvegas and the expo. And the spa pool felt pretty awesome despite the feeling in the air that it was about to rain. Feeling pretty good about tomorrow. Now I’m just trying to stay off my feet as much as possible and hopefully bank some good sleep tonight. #boysweekendvegas #mastersrunner #masterstriathlete #masterstrackathlete #mastersxcrunner #mastersroadrunner #runva #tracktraining #xctraining #neverstopstriving #justkeepgoing #zensah #zensahambassador #teamzensah #withoutlimitz (at MGM Grand Las Vegas) https://www.instagram.com/p/CpGtfxJPGBB/?igshid=NGJjMDIxMWI=

[cmjhawk86]

Happy to announce I’m back for another year with #teamzensah. This year I’ll make an even bigger effort to share some cool @zensah products here, which you can then purchase if you like by using the discount code in my bio. If you like style and performance at a good price point, you’ll love what has to offer! #mastersrunner #masterstriathlete #masterstrackathlete #mastersxcrunner #mastersroadrunner #runva #tracktraining #xctraining #neverstopstriving #justkeepgoing #zensah #zensahambassador #withoutlimitz #zensahambassador2023 https://www.instagram.com/p/Co0EIhnOJtY/?igshid=NGJjMDIxMWI=

[cmjhawk86]

Long workday meant knocking out a late #trainerride, 35 minutes of #tempocycling. I must have had a lot of steam to blow off because I was riding pretty hard and I liked it that way. #longrun #runchbreak planned for tomorrow, and I’ve got a big #trackworkout on tap for the weekend. I’m definitely enjoying the training flow right now, hope it stays around for a while. #mastersrunner #masterstriathlete #masterstrackathlete #mastersxcrunner #mastersroadrunner #runva #tracktraining #xctraining #neverstopstriving #justkeepgoing #zensah #zensahambassador #teamzensah #withoutlimitz #indoorcycling (at Mantua, Virginia) https://www.instagram.com/p/Cn3Bqt7tIyA/?igshid=NGJjMDIxMWI=

[cmjhawk86]

Shots from #meetday at PG County today. I hadn’t done a real #trackandfield race indoors in 3 years so I went into this knowing I would be rusty and I would probably get smoked. Both were true. But there’s only one way to bust the rust and that’s to get out there and race. I started off with the 1600 and while I said I had no real goal, in my heart I really wanted to break 7:00. Also I knew it would be hard. But I came so close, running 7:03. For perspective, back in June when I did a #miletimetrial on the 1-year anniversary of my surgery I ran 7:59. And today was my fastest mile since the surgery. My real long term goal is to get back under 6:00, but that’s a ways off to be sure. For today I’ll take what I got and go from there. I then ran the #800meter after trying to do what I could to clear lactic acid out of my legs from the mile, but it didn’t work I guess. At about 500 meters, the wheels completely fell off as my legs and lungs both burned. I staggered across the line in an ugly 3:29. Basically I ran the first 400 at around 6:00 pace, and the second 400 around 8:00 pace. But I wasn’t done yet. I wanted a little more work so I did the #3000meter. At this point I had abandoned any pretense of being competitive in this race, especially after the 800 filled my legs with toxins. I switched from spikes to flats and told myself it would just be a tempo run. I watched the field gallop away from me right off the line but I swallowed whatever pride I had left and stuck to my plan. The 15:14 I ran equates to 8:10/mile, which according to the #mcmillanrunning calculator, is 8:10/mile right on current #temporun pace. It all adds up to very vigorous workout day and a needed reorientation to the track. I’ve got one more meet next month, down in Virginia Beach at the @tidewaterstriders all-comers meet. I’ll be looking to make some improvements there. #onerunatatime #mastersrunner #masterstriathlete #masterstrackathlete #mastersxcrunner #mastersroadrunner #runva #tracktraining #xctraining #neverstopstriving #justkeepgoing #zensah #zensahambassador #teamzensah #withoutlimitz #altragoldenspike #atreyubasemodel (at Prince Georges Sports & Learning Complex) https://www.instagram.com/p/CndBpM_OPRd/?igshid=NGJjMDIxMWI=