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=

Great day to be outside with #springrunning conditions. I made another step up in distance today, going for 4 miles. That’s the longest I’ve run in almost 10 months! I kept it all easy today and just let my body find the run. That may be why my last mile was my fastest and that was a mostly uphill mile, too. My @zensah compression socks and my favorite trainers, the @altrarunning Torin, made sure it was a nice smooth ride as well. Afterwards I strength trained and I now feel like I got it all In today for sure. #mastersrunner #masterstriathlete #masterstrackathlete #mastersxcrunner #mastersroadrunner #runva #tracktraining #xctraining #neverstopstriving #justkeepgoing #altratorin #zensah #zensahambassador #teamzensah #withoutlimitz (at Mantua, Virginia) https://www.instagram.com/p/CanRDLJp_e5/?utm_medium=tumblr

With @lynnucla after the #rocknrollarizona10k. I had 2 goals today: 1) break 44 minutes and 2) if possible, win my age group. I came up short on both. I often set lofty goals and sometimes I get ahead of myself. I’ve only been in #10ktraining for 2 weeks and I trained through this one because it was a B rather than A race. I needed to run 7:05 miles or better and did that for one mile but then fell off it. As for AG placement I ended up 4th, yeah the place nobody wants to finish. Still I can take some positives away from this. It was a good hard training run. I recovered quickly after it, even ran 2 miles back out on the course to meet Lynn and then help her finish. It’s all part of the process and I just have to trust it, and keep working. Two months until #monumentave10k. BTW this is a nice event and the weather has been amazing all weekend. I definitely recommend it. #runblr #fitblr #masterstrackathlete #mastersroadrunner #athleticseastmasterstc (at Tempe Beach Park) https://www.instagram.com/p/B7gtaC5nkoO/?igshid=ycoyhx3wvlj7

Starting #sundayrunday out right. 8 miles with the @runpacers Fairfax group, then a stop at @starbucks #sbuxoldtownfairfax, and home for blueberry protein pancakes with @lynnucla. After bailing on yesterday’s run due to soreness and hitting the yoga mat instead, today’s #longrun felt great! Looking forward to the new training week ahead on the road to #monumentave10k and @cucb #cherryblossomtenmiler. #runblr #fitblr #masterstrackathlete #mastersroadrunner #springracingseason #gogetit #getoutside #mcmillanrunteam (at Fairfax, Virginia) https://www.instagram.com/p/B7ykHsXHvu7/?igshid=h26soc2p0e7t

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.

#latergram from earlier today when I beat the rain to get in some outdoor #bikemiles. Nothing special just 10 miles on some local #fairfaxcityva roads and trails. Next week I may actually try some running again. #mastersxcrunner #mastersroadrunner #runva #tracktraining #xctraining #neverstopstriving #justkeepgoing #zensah #zensahambassador #teamzensah #withoutlimitz #roadcycling #trailcycling (at City of Fairfax) https://www.instagram.com/p/CdCYQsyNz0T/?igshid=NGJjMDIxMWI=