#armytenmiler2017

[cmjhawk86]

Last quality workout before #armytenmiler2017 this weekend. I warmed up easily for 2 miles then got started on 8 x 1 minute at “5k or faster” effort. The #navymile clearly helped with my speed last week because I had no problem starting at about 5k effort and then progressing down to mile effort. First rep was at 6:28/mile pace and the final was at 5:48 pace. Hopefully this means I am hitting my stride just in time. We will find out Sunday. #runblr #fitblr #fallracingseason #fallrunning (at Robert E. Lee High School (Fairfax County, Virginia))

[cmjhawk86]

Survival run today at the #armytenmiler2017. Had to start two waves back because of traffic and logistics. So I spent a lot of time bobbing and weaving, even as late as 8 miles into the race. Not sure how much that affected my pace but it certainly kept me from running better tangents. The knee really started barking at around 8 as well, right on the I-395 stretch after the 14th St. Bridge. But even as I struggled I still was passing people right and left. Overall I was nearly 10 minutes off the PR I ran here 8 years ago. But I’m not upset about it. I did the best I could today and was #armystrong given my less than stellar training, ongoing comeback from injury and the stifling humidity. Not even rain falling made it feel better! 😑 Just wetter. Now to try and see @lynnucla finish the race. #runblr #fitblr #fallracingseason (at Army Ten Miler Finish Line)

[cmjhawk86]

Continuing a solid week

It's taken longer than usual but perhaps I am finally finding my form. After a solid track session Wednesday night, I put down a 9-mile progression run yesterday. I think the speed work earlier in the week woke up the fast-twitch fibers because finishing the 9-miler at 6:45 pace felt much more comfortable than it did last Sunday in a race. Go figure.

I tacked on 5 easy recovery miles this morning, which may round out the week's running miles. Next week, it's a push to the Navy Mile on Pennsylvania Avenue, where I'll gun for podium in my age group (yes, you actually do get to ascend a podium in this event if you medal for your age group). Then, the following week, it's taper time for Army Ten Miler.

[cmjhawk86]

On the left, me struggling through tonight's tempo workout. 3 x 2 miles became 2, 1.5 and 1 mile. It was just one of those nights when I didn't have it. At least I have three days before Navy Mile and 10 before Army Ten Miler. Hopefully I can get in enough recovery to be where I need to be when the starter cannon fires at ATM.

[cmjhawk86]

How tough is an 800?

My answer hasn't changed since high school: pretty damn tough. And I was lot faster back then.

Tonight at the track I took a shot at it again. An 800 time trial, where I would go as hard as I can. It turned out to be two lung-burning laps in 2:49, but man this distance feels like an endless sprint, at least when you are going all out instead of a more comfortable Yasso 800s level of effort. I have the Navy Mile on 10/1 so this will have to do as a benchmark.

After the TT I threw I two tempo mile repeats. The first one was about what I expected (6:48) but the second really surprised me. Maybe I was still feeling that 800 on the first repeat, because on the second I cruised to a 6:39!

So I got nice markers for both Navy Mile and Army Ten Miler tonight. And a needed confidence boost after a poor race performance at Navy 5-Miler over the weekend. I'm back in the game.

[cmjhawk86]

Upgrade

So apparently my 4th place age group finish at Navy 5-Miler last week got upgraded to 3rd place. I usually place in age group categories in local races, and was disappointed not to here, which makes this a nice surprise. The race performance still was well off what I hoped for that day but I'll take the updated placement. Now hopefully I can keep the streak going at Navy Mile next weekend.

[cmjhawk86]

This wasn't my longest long run, it just felt that way at times. My calves were still sore from racing in spikes on Saturday, my energy level was generally low, and my knees ached, too. But the miles needed to get done, so I plodded along in the humid heat. Once I got past 90 minutes I picked up the pace to about MP effort and keep it there until I reached 11 miles...always nice to finish on a round number. I ran an out & back on the Fairfax Cross County Trail, then headed back out again until meeting up with @lynnucla. By then I had logged 11, and the plan was we would walk together for the rest of her workout. That turned out to be 4 more miles, which at a walk pace ended up being not much less time than my run (96 minute run, 74 minute walk). So I got the run mileage I needed plus a lot of extra "time on feet." Let's just say I am glad tomorrow is an easy day. Not pretty but it's done.

[cmjhawk86]

After last night's dud of a tempo workout, here is the feedback I got from my coach:

In my opinion, the workout was set up to be a failure. Too many complications are leading to these negative workouts. That was one of the most important workouts in the plan. Why not do the workout in the morning when it was cooler or move it a day if the weather was better? No way to run fast in that heat. Why try to squeeze it in with your commitments to the other runners? Why try it on the treadmill with the watch? Why complicate things? These workouts are a time to be selfish and focus totally on yourself. Plan head. Watch the weather. Move everything else in life around to get in this one key session in the week. Sorry to complain but I just hate to see you having bad workouts when if you re-read your log, it's always something getting in the way of the key sessions and thus, they are not providing the training stimulus, building confidence and creating a mindset for racing success.

-(my online coach)

In all honesty, I can't argue with any of it. I simply haven't been able to focus as single mindedly on my target race this time as I have in the past. I've at times shuffled things around to ridiculous extents, and at other times I have had no options but to cut corners. It all catches up to you - running has its own unforgiving karma. And that's where I am now, having to pay the bill.

But it's all water under the bridge at this point. I'll do the best I can at Army Ten Miler next week, run as well as I can that day, take whatever lessons I can learn from the process, and make sure to be more optimally prepared for the next big race, whatever it is, next spring.

[cmjhawk86]

When is enough?

After biking 20 miles this morning while volunteering at a DC Roadrunners 20 mile race, I got home and after a short power nap was back out the door with @lynnucla to help her through her final long run before the taper to Army Ten Miler commences. She doesnt go anywhere near my paces, so it wasn't a "hard" effort, but I'm definitely feeling the time on the feet. Slow or not, running is running.

20 miles biking, 10.4 miles running. Maybe I can finally call it a day.

[cmjhawk86]

Not my fastest #5k race. Not even close. But in a driving rain, I’ll take it, especially when the result is a WIN! 1st place overall in the #potomacvalleygames 5000 meter. First time I have won a race since high school. And I get a new mark to use training for #armytenmiler2017. Onward! And cool to represent the @trottin_oxen. #runblr #fitblr #itsjustrain #summerrunning #feelsmorelikefall (at T.C. Williams High School)

[cmjhawk86]

I didn't take my phone out with me on this morning's run - nice to unplug - but I missed some nice beach shots. Oh well, it was a good start to the new week. I had a headwind on the outbound trip to the end of the boardwalk, then a tailwind for the return trip. I just went with it and let my pace drop by a minute per mile until I hit 45 minutes. Great day to be at the shore. Now for some beach time.

[cmjhawk86]

Three easy recovery miles at XC practice today, before heading to the #dcarmory to get my packet for Sunday's #navyfivemiler. After that, I was off to @target @mosaicdistrict for meet provisions for tomorrow's #oatlandsinvitational. It's a run-filled weekend, to be sure. Tomorrow my #lancersxc athletes go, then on Sunday I toe the line for 5. My race will be a tune-up/dress rehearsal/reality check for #armytenmiler2017 in a few weeks. I'd like to be at around 33 minutes on Sunday, but I'm not sure my fitness is there yet. Guess I'll find out. #runblr #fitblr #summerrunning

[cmjhawk86]

I came to work tonight, even while coaching the @lifetime.run Fairfax group through their mile repeats. The workout called for 5 repeats which sounded daunting at tempo effort, and I was running them at cruise interval effort. My @mcmillanrunning specified a range of 7:01-7:11 but I was under that by the third rep and I kept getting faster. I love when that happens, though that last mile had me really working hard! #runblr #fitblr #cruiseintervals #milerepeats #summerrunning #armytenmiler2017 (at Wilbert Tucker Woodson High School)

[cmjhawk86]

Not the smashing workout performance I was hoping for tonight. I was supposed to do 12-16 x 400 on the track at around 90 seconds each, but heavy rains moved the @lifetime.run training group inside to the treadmills. I got through 8 x 400 at about 94 per 400, which is actually close to my current 5k benchmark pace, then threw in some faster 200s that slipped below 6:00 pace. That was what I had in me tonight, and it will have to do. It’s just another reminder that I’m still a work in progress. It would help if next time we are back on the track. #runblr #fitblr #summerrunning #treadmillworkout #armytenmiler2017 (at Life Time Athletic - Fairfax)

[cmjhawk86]

Solid progression run this morning starting from the new @potomacriverrunning store in Vienna. This was the final high school group fun run of the summer and several of my #leelancerscrosscountry runners showed up to join the group. I started out trailing the back of the pack while the kids all took off, just running my easy pace, but then at the turnaround I decided to jack it up. I took a minute per mile off my pace for a strong #negativesplit #progressionrun. And I caught a lot of those youngins. 😉I've had some challenging quality sessions this week and my body has responded well to them. I'm still working my way back to where I was a year ago but the progress made since April is clear. #runblr #fitblr #summerrunning #armytenmiler2017 (at W&OD Trail)

[cmjhawk86]

They're baaack. @nike Lunar Tempos have always been a favorite of mine. I got this pair a year ago but am just getting into them now after a winter on the sidelines. Had a solid #temporun today. My @mcmillanrunning plan said 20-30 minutes and 6k on the track was right in the middle of that range. I set my virtual pacer for 7:15/mile and was ahead of that most of the way. In the last 1k I dropped down to 6:40 pace. It was hard but I always love a #fastfinish. I'm still working to where I want to be but I'm pleased once again with the #progress. I definitely think I will get there. Side note, I just happened to be on the track as @wtwoodsonhs XC was finishing its practice. Had a nice chat with the coaches and some of the runners. Can't wait for the season to start! #runblr #fitblr #summerrunning #armytenmiler2017 (at Wilbert Tucker Woodson High School)