#chaseforacure

Got it all done this morning. First up was @bishopseventsllc #chaseforacure #5k at #burkelakepark. This was the exact same course I raced on a few weeks ago and I made a 12-second improvement, plus got the #agegroupwin! After my cooldown, I headed over to #lifetimefairfax because I still had to get my core session. I saw a few other #lifetimeteam colleagues while I was there. I'm still on furlough but eventually I'll be back. Strength work after a race is always hard. I fatigue so much quicker on sets I usually bang out. But it's essential to making continued improvement and avoiding injury. #dontignorethecore is my advice to all. All told a very productive morning. #runblr #athleticseastmasterstc #mastersrunner #mastersxcrunner #fallrunning #xcseason (at Burke Lake Park) https://www.instagram.com/p/CGK6DOyHyO7/?igshid=ht9od3b0ie7p

Busy Friday afternoon of #runcoaching and getting my own work done as well. First I met up with @miletosteven and put him through a track workout (read about it at @breakoutrunning). Then it was time for #lewislancersxc practice. With all that going on I squeezed in a little 20-minute #shakeoutrun and some striders in preparation for tomorrow's race at #burkelakepark, the @bishopseventsllc #chaseforacure #5k. Gotta love the weather this time of year around here. Perfect conditions, and tomorrow morning's forecast looks good, too! #runblr #mastersxcrunner #mastersrunner #fallrunning #fallracingseason (at John R Lewis High School Department of Student Services) https://www.instagram.com/p/CGI_527HxS5/?igshid=17meod75w2dqj