Got some runs in this week in the Albany NY area-enjoyed the cooler temps and much lower humidity. Did a harder 4.5+ mile progression run late Monday afternoon. Was cloudy and sixty seven degrees, though was a bit windy. First time since July 22nd XC race that I have run harder for any sustained distance-felt good to knock off some rust.
Also got five striders in near the end of the run-5 seconds in, 10 seconds down, 5 seconds out. Starting to incorporate into runs, likely about every other day (or run). Got up real early Wednesday-started the run at 5:20am under the cover of darkness, and an air temperature of 54 degrees that almost made this southern runner salivate heading out the door. In the second half of the run incorporated 5 x 25 seconds at about mile pace.
Friday I was back in North Carolina, and back running in my beloved Carolina Beach State Park. A little under five easy miles, with 6 striders on the roads headed back home.
Priming my fast twitch muscles and leg turnover to get back into another Jack Daniels training plan this fall. Hit weekly mileage total of low thirties last week, and on par for about the same or slightly more this week. Feel good, and ready to let her rip a bit more soon. Increased mileage and intensity.
Plus its XC season soon. Been diligently planning and working-and hope to be ready to go for our first official practice Aug 30th. Going to run again this Saturday with the Cape Fear Distance Project. Hope a few more kids will come out.
Goal is Tallahassee in December, and the USATF National JO XC Championships. Think we have a good shot to qualify several individual runners, and hopefully a team or two.
In the words of my dear friend and fellow coach up in Jacksonville NC Joe Lancaster- "giddy up!"
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