#runningformdrills

I put some very chilly for May miles in today, first 7.25 easy on my #mantuava neighborhood loop, then I did some #runningformdrills to finish up my Saturday work. I’m planning a #longrun of about 14 miles tomorrow, which will put me over 40 for the week. I’ve got one more week in this @mcmillanrunning #mcmillanrunteam #basebuilding plan, then it’s on to a #hilltraining plan for 6 weeks. I don’t know when races will start to be run again but I figure at this point I won’t be running any until late summer at earliest. So the best thing I can do is get fit and be prepared. When the time comes to race, I will be ready. #runblr #fitblr #springrunning #justkeepgoing #keepshowingup (at Mantua, Virginia) https://www.instagram.com/p/B__AZlcHY3r/?igshid=suym4rx3lp9m

Friday is a workday around here and it was great to get back to my office. Warmed up for 2 miles, then it was time for some #runningformdrills and #hurdlemobility drills, followed by a mile of #straightsandcurves. Then the beast - bleachers. 8 times up the high stadium steps at @wtwoodsonhs. My legs were wobbly after that. I cooled down for a mile and wrapped up with some @mcmillanrunning #prehab. Tough workout in 80s temperatures. But I was happy to hit 5:36/mile on my straights. I feel like after a 2 year slump, I’m on the comeback trail. And I’m not done yet. #runblr #fitblr #summerisforspeed #summertraining (at Woodson High School) https://www.instagram.com/p/CBEXfqwHkta/?igshid=524csnj6lif1

#happyeaster2020 says this #easterbunny. I wore some festive looking socks to get in the mood on my #recoveryrun today. My legs were definitely feeling beaten up after a #longrun yesterday and I had to take it really slow for today’s #5k trot on the #mantuaraccoonrun5k course. Followed up with @mcmillanrunning #runningformdrills afterwards to cap off a solid week of 37 miles on 5 runs. #recoveryday #springrunning #runningforfitness #basebuilding #trainingforwhateverisnext #stayinghealthyathome (at Mantua, Virginia) https://www.instagram.com/p/B-5MnHunbYw/?igshid=tlh6pls3xfph

It was time for more super easy running and then some #runningformdrills this evening. The mileage wasn't big but the workout was productive just the same. I ran nearly the same pace as last night's run but at 131 BPM as opposed to 138 last night. Hopefully that is a sign of improving aerobic fitness. For the form drills, I did a combination of @mcmillanrunning and @runmeb recommended drills. Actually my heart rate probably got higher on those than on the run beforehand. I have nearly two weeks before #speedwork comes back into my program. This slow-running phase takes a lot of discipline but I'm committed to it for now. #runblr #fitblr #marathontraining #summerrunning #richmondmarathon2018 #mcmillanrunteam #mcmillanrunning (at Mantua, Virginia)

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=

I got just a little wet on this afternoon’s run. I had decided to get it in after finishing up a coaching session with @steven_dong4 and just as we finished, the rains started pouring down. I threw on my @arcteryx cap and @baleafsportsofficial jacket and headed out anyway for 5 miles. At about 4 miles the rain completely stopped and it started getting very warm again. I was supposed to do a big #tempointervals workout today but after really poor sleep last night I decided to push that back a day. I still did drills after the run - #runningformdrills and #hurdlemobilitydrills. At that point I was already soaked so why not? #runblr #summerrunning #summertraining #nosuchthingasbadweather #keepshowingup (at Lake Barcroft, Virginia) https://www.instagram.com/p/CDkHlUEnEpG/?igshid=7sumz0dktu6g

Just one day to #summersolstice2020 but you wouldn’t know it from tonight’s cloudy skies. After a busy workday i got out just before dark. I’ve still got work to do this evening, too, but the break was much needed. After an easy 5 in the humidity I did some @mcmillanrunning #runningformdrills and that was a wrap for the night. #hillrepeats are on tap tomorrow, another big one of 10 x 2:00. But I will be ready. #runblr #fitblr #summertraining #summerrunning #keepshowingup (at Mantua, Virginia)
https://www.instagram.com/p/CBmPanyHI2B/?igshid=17uglt2x3bx40

@dcroadrunners #dcrrc1milechallenge done. It wasn’t what I hoped for (goal was low-6 or maybe even sub-6) but then I have done a #basebuilding plan and almost no #speedwork for the past 2 months. When I started this today, I knew right away I wasn’t running as fast as I wanted to, yet it certainly felt fast, if you are familiar with that feeling. Then after I settled in I got this feeling there was another gear, if only I could hit it. The park loop I ran on was “flat” which is to say there was a total elevation change of 13 feet, and it was 500 meters around. My 500 “splits” were pretty even and I guess that’s a good thing. I managed to make a good #trackworkout out of the session - 2+ mile warmup, #runningformdrills, #timetrial, cooldown and finally some striders. I hit a max pace of 5:10/mile in the last strider. Where was that earlier? Oh well, it’s in there, just have to coax it out. #runblr #fitblr #springrunning #dcroadrunners #athleticseastmasterstc #virtualrace #runningthroughquarantine #masterstrackathlete #mastersrunner (at Fairfax, Virginia) https://www.instagram.com/p/CAYWxWYHHVJ/?igshid=1nscnymfed80r