#runpacers

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

#FBF 2014 Parkway Classic 10 miler clocked in 1:25 #RunLife #runpacers

A New Year's Eve tradition!!! #ragnartraining #fairfaxfourmiler #runpacers (at Pacers)

These days it's a challenge to get all the runs in amidst everything else going on in life, and I've had to get creative at times. Today for example, the plan said 20 minutes of warmup, 10 x 25-second striders at 5k-mile effort, with 1-minute recovery jogs, then another 20 minutes of cooling down. What really happened: I didn't have time to run on my own in the morning, so I got about a 2400m warmup done on the track before my high school team's practice, then after they hit the roads, I did the strider workout, also on the track, and had time for about another 2400 cooldown. But that left me with not even 5 miles for the day. So later in the evening I joined the group at Pacers Fairfax and got in an easy 3.8 mile shakeout run. 8.7 miles, even chopped into 3 runs, sounds a lot better. Sometimes you do what you have to do. That said, hopefully tomorrow will be a little less hectic?

#runpacers #clarendonrun #clarendonday5k #arlington

In between big storms I got out for an easy 4, ahead of tomorrow morning's Freedom Four. I jogged easily most of the way, but in mile 2 where there is a long steep hill, I ran harder to simulate the big climb in the final mile of tomorrow's race. I did some form drills after the run and that was a wrap. I wore my New Balance 890s, which finally passed 300 miles, the point at which I typically retire shoes. But these still feel good, like they have a lot of life left. I guess the Nike Lunar Tempos in the closet will have to sit in the shoebox for a little longer.