#mcmillanrunning

[cmjhawk86]

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New post. Short version: chilly but bearable and I got my work in.

[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!

[elcoyoterubio]

Pacer and crew lining up beautifully for #westernstates100 ! And a shout out to Coach James @mcmillanrunning #dreamteam #aravaiparuntribe what the world needs is #maskorima

[zyjmocno]

Wpisujesz czas i dystans przebiegniętego odcinka - dostajesz wyniki i czasy na innych dystansach.

[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=

[cmjhawk86]

Beat the heat but not the humidity this evening. It was cooler after some light rain, but still a steam bath out there. I got the #longrun miles done, though and that’s what matters. #15k for the night will be my contribution to the @mcmillanrunning #mcmillanrunteam #july4thweekend virtual challenge. I don’t know if other participants raced it, I certainly didn’t. I just was happy to get the miles in despite the conditions and feeling a very low on mojo at the beginning. In the first mile I kept thinking I’d cut it short at 5. Then 5 became 6, 6 became 7, and so on. The mind tricks you play on your own mind sometimes...#runblr #fitblr #mcmillanrunning #happyfourth #summerrunning #summertraining (at Mantua, Virginia) https://www.instagram.com/p/CCSGiJ-HMK0/?igshid=1bm6bzxtr9epg

[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

[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]

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

[cmjhawk86]

A sarcastic smile on the @dcroadrunners team bus is about all I can manage after that mess of a race. Truthfully it was more of a survival test. A postrace @oskarblues Dale’s Pale IPA takes the edge off somewhat. Those were easily the worst conditions I have ever raced in. 30s and hard rain that turned my gloves into little hand igloos and froze my toes. At one point I could see ice crystals forming on my shorts. I couldn’t feel either fingers or toes the last 2 miles, plus my legs stiffened up and my calf felt like it was about to cramp any second. No question, this kind of weather is my kryptonite. Somehow I held it together and got to finish, ugly time or not. So much for getting a benchmark result today. I’ll get another chance at that next weekend at the #burkelake12k and just chalk today up as a hard #longrun. No sulking about it. I’ll take my rest day tomorrow and get back to work Tuesday. #runblr #fitblr #winterrunning #stupidweather #cherryblossomtenmiler #northfacedctrailhalf #masterstrackathlete #mcmillanrunning #mcmillanrunteam (at Howard Community College) https://www.instagram.com/p/BuRZAg8BYe4/?utm_source=ig_tumblr_share&igshid=qnez4lr35jzn

[cmjhawk86]

Warming back up with some vanilla tea after some easy but chilly afternoon miles (5) and form drills plus strides afterwards. #longrun on tap tomorrow, probably about 13 miles. After a hiccup earlier in the week when my #speedwork session didn't go as planned (I blame poor sleep the night before), I feel like I'm back in the groove now. Today went well; the easy miles were smooth and the striders at the end were fast. Congrats to all my friends who did #rocknrolldc #marathon or #halfmarathon today. I saw some great results across the board. Meanwhile I'm still in the lab, preparing for @cucb #cherryblossomtenmiler. 4 weeks to go. #runblr #fitblr #winterrunning #masterstrackathlete #mcmillanrunning #mcmillanrunteam #northfacedctrailhalf #springracingseason (at Mantua, Virginia) https://www.instagram.com/p/BuzkG-KBlA2/?utm_source=ig_tumblr_share&igshid=1ec8aqrnk5zfc

[cmjhawk86]

At the risk of being accused of a #humblebrag, this is my VO2 Max result from today’s metabolic assessment. I’ve been really wondering what my true baselines are for training and it turns out I was underestimating them by a lot, based on this. Since a #kneeinjury over 2 years ago, my race performances have suffered but this shows it’s not because I’ve lost a step due to aging. The capacity for continued improvement is very much there. I just have to get after it. The lesson for all here, no matter your age, keep running and your body will be good to you! Oh and apparently my result today set a #lifetimefairfax #ltemployee club record. Between the 5k I ran during the test and the cooldown I did afterwards, it was a little over 5 miles total. I still did my #mcmillanrunning strength session afterwards too. Now I’m ready to eat all the things. #runblr #fitblr #vo2max #winterrunning #cherryblossomtenmiler #northfacedctrailhalf #masterstrackathlete #mcmillanrunteam #ltemployee (at Life Time Athletic - Fairfax) https://www.instagram.com/p/Bs8fXeABjb5/?utm_source=ig_tumblr_share&igshid=1eryiqoc1uhfk